Walking tips to burn more calories

Walking is a simple, easy, low-impact form of exercise that is suitable for many people. It is a versatile, full-body exercise that works multiple muscle groups, improves cardiovascular health, and aids in weight loss. Using some of the techniques below can make walking a highly effective exercise that burns a lot of calories.

Keep your body straight, tighten your core muscles

Maintaining good posture is one of the most important aspects of fitness. Keep your back straight, only let your shoulders roll back and forth, lift your chest, and look straight ahead. Tightening your core muscles helps stabilize your spine, ensuring your abdominals are engaged as you walk. A strong core improves your balance and performance, allowing you to walk faster and longer without feeling tired.

Swing your arms

Arm movement increases walking efficiency and burns calories. Bend your elbows at a 90-degree angle and swing your arms naturally as you walk. This movement propels your body forward, increases speed, and engages your muscles.

Control your movement, making sure your arms don’t cross your body’s center line. The faster you swing your arms, the faster you walk and the more calories you burn.

Longer steps

Take longer, stronger steps to maximize calorie burn. Use your back leg to push off and lengthen your front stride. Powerful steps require more muscle activity in the legs and buttocks, increasing the intensity of the step. Be careful not to overdo it, which can lead to stress or injury. Try to keep your steps natural, flexible, strong but comfortable.

Change speed

One of the best ways to increase your walking efficiency is to combine brisk walking with rest periods. This method, also known as interval training, helps boost your metabolism and burn more calories during and after your workout. Alternate between brisk walking and moderate walking. For example, walk briskly for one minute, then slow down for two minutes.

Increase the slope

Climbing hills and stairs forces your muscles to work harder, especially your glutes, hamstrings and calves. You have to use more force, so you burn more calories, while increasing your lower body strength and endurance. If using a treadmill, periodically increase the incline. If you practice outside, you can walk on hills or stairs.

Brisk walking

This is an effective technique to increase your heart rate and burn calories without running. Focus on short, quick steps to increase your speed, rather than long strides.

Use tracking devices

Activity trackers help exercisers stay motivated, setting achievable goals, such as steps taken, distance and calories burned. Aim to walk at least 10,000 steps a day or gradually increase your daily steps to continue to challenge yourself.

Set realistic goals

Start with small, achievable goals, such as walking 30 minutes a day, 2-3 days a week. As you progress, you should increase the duration, intensity, and frequency of your walks.