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Weight Loss: 6 Ways To Burn More Calories While Walking

01/7​Weight loss: 6 ways to burn more calories while walking

It is hard for some of us to find time in our busy schedules to drag ourselves to the gym. But not all exercises have to be high-intensity sweat sesh.

In fact, as per the US Department of Health and Human Services, walking is a great, low-impact way to burn calories and stay fit. But how many calories you can burn depends on a few factors. Here is all you need to know about burning calories while walking and how walking can promote weight loss.

02/7​How many calories can walking burn?

The number of calories you can burn while walking depends on various factors such as your speed, distance, duration, weight and what type of terrains like hills or sand you are walking on.

03/7​Walking for weight loss

Walking is one the easiest exercises to get your body moving with minimal equipment. It is a great exercise for people with knee issues or arthritis who cannot bear more strenuous and high-impact workouts.

04/7​Study

According to a 2019 review, walking with a pole helped overweight and obese people lose weight. A 2008 study, which analysed data for 15 years found people who walked, gained less weight and were more likely to lose and maintain weight as compared to people who did not walk.

But it can be difficult to lose weight by walking alone. Thus, it is best to incorporate strength training into your daily routine. It also helps maintain lean muscle, which helps you burn more calories and promotes weight loss.

05/7​Here are ways to increase while walking

Do intervals

Speed up for a duration, like for some steps or minutes and then slow down to regulate your pace and repeat.

Choose a hilly route

The steeper the route, the more your quads, hamstrings, calves and hip flexors will be engaged, which will help you burn more calories. Walking uphill can also help boost your metabolic rate, which can help you burn even more calories. If you live in a plane area, you can choose to walk on a treadmill (keeping it at a little inclined position).

Walking on varied terrain

When you walk on rocky terrain, your feet have to move at different angles, which is not the case otherwise.

Use walking poles

Walking with the help of poles boost calorie burn as it also works the muscles in your upper body.

Walking at a higher elevation

Walking at a higher altitude can burn more calories. By doing so your body learns how to utilise lower levels of oxygen, which will make you fitter.

Try the run-walk method

Combining running and walking makes for a combination of a more intense workout. You can run for some patches and walk for some.

06/7​Three things to remember

Watch your diet

Having a healthy diet is one of the first steps to staying healthy. Make sure not to have too many carbs before walking. Loading up on too many carbs will make it difficult to cover a long distance.

Have fun

You can keep your walks interesting by varying the routes. You can walk with a friend or take your dog along so you do not get bored.

Set a goal

Set a goal that is little beyond what you know you can achieve. This will help you strive for more and keep going.

07/7​Verdict

Walking is a good way to keep fit and lose weight. You can intensify your walks by adding intervals, using poles and walking in hilly areas. Keep switching up your routine to keep it interesting.

Times of india

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