Walk Off Weight Faster | Fitbie

Lose Weight by Walking for Exercise

Walk Off Weight Faster

Build on these 3 proven strategies to slim down and get healthy

Woman walking in city

Gail Scheuneman e-mailed to ask, "Should I focus on time, speed, or distance when I walk?" Any exercise, period, is a great start! But being savvy about how you work out can help you shed more pounds. All three elements are important, like layers in a pyramid. Here's how to build them into your routine.

Time your walks (3+ days a week).
The first step to successful slimming is making exercise a habit. Time-based walks are the easiest way to do that because they're simple and adaptable. Pick a manageable amount (say, 20 or 30 minutes to start) and just go at a comfortable pace. Over time, you'll burn more calories with regular walks than a single marathon session.

Speed it up (1 or 2 days a week).
Once you're consistent, sprinkle in speed. You'll burn 51% more calories just by increasing from 3 mph to 4. Rather than trying to sprint through your whole workout, add short bouts of faster walking--1 to 5 minutes at a time with a few minutes at a moderate pace in between.

Go for the distance (1 day a week).
Long walks teach your heart and lungs to pump more oxygen-rich blood with less effort. The result: more energy for shorter workouts and other activities. Once a week, lengthen your walk by 10 to 15 minutes until you're doing an hour or more. To make distance walking more fun, train for a half or full marathon.

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