Walking off the Pounds One Step at a Time

Looking for an easy way to lose weight that won't take up much of your day? I know the answer is a big, resounding yes! I mean, who isn't? Why would I even ask such a silly question? Well, the answer is easy and only requires as many steps as you want to put into it. It's walking.

You'd be surprised how much good you can do your body just by moving those feet of yours. Walking at a moderate pace for just thirty to sixty minutes burns up stored fat and builds muscle which in turns speeds metabolism. By walking an hour a day, you are cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.

Not only is walking great for your body, it's also fun and extremely easy to start considering you already know how to do it. Walking can be the highlight of your day with the right routine. Here are some steps for those looking to add walking into their daily schedules.

Set expectations - If you haven't been active for a long time, like if walking from your couch to your refrigerator and back is your idea of exercise, you may want to start out slow and go only short distances.

Pick an easy first walk - No matter how far you are from your starting point; make sure you are able to get back there. Walking on an oval track a quarter mile around is perfect.

Find a place to walk – For many of us, a walk around the block is quick and easy, but what if the terrain is too steep, curvy, or isn't safe? Go to your nearest high school; most schools allow town residents to walk the track when it isn't being used. Head to a local park. They are always flat and very peaceful.

Don't pay attention to how far you walk – In the beginning, it matters more that you walk for a longer period of time. Faster and farther walks will come later on.

Set a time - When you first start walking, choose how many minutes you will walk. Decide on a length of time you know you can make. Try not worry about how short that time is, just reach it.

Increase your time – With each walk, you should be increasing your time by thirty seconds to one minute until you are able to sustain a ten minute walk. Don't worry if you can't go longer than the day before. Set the goal and keep at it until you reach it.

Work on speed and difficulty - After you are able to walk 45 minutes a day, it is now time to start on speed and difficulty. Try moving off of the oval track and increasing the difficulty levels by walking the city streets. There you will encounter obstacles such hills and declines.

Determine your target and maximum heart rate - If you are under your target heart rate, you need to increase speed for it to be beneficial. Decrease it if you are above. Weight loss and health will come through sustained effort, not through increased speed or distance.

Try interval training - Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to less than a minute.

Your weight multiplied by distance is normally equal to the energy you use during walking. Your time does not matter as much as your distance. For most beginner walkers, it is best to increase the distance before working on speed. Only increase your speed later on. By speeding up your walking, you will be burning more calories per mile which you may not be ready for.

Seek the opinion of your doctor before following of any diet treatment and regiment. Only a doctor can provide you with advice on what is safe and most effective for you.