5 tips on walking for fitness

While it is true that running is a great form of cardiovascular exercise to lose weight, it’s not the only way. In fact, studies have shown that walking thirty minutes will allow you to burn 150 calories a day. 

a woman walking for fitness  down a path

Walking has been shown to be a great form of exercise for people of all ages

Tips to help when adding walking for fitness and health

  • Add entertainment. I am a big fan of music. Most days it’s Spotify that fuels my workouts. You also can add some walking buddies to pass the time and catch up with everything.
  • Set realistic goals. Start small with walking 30 minutes, three times a week. Many of us work a typical 9-5 job, so get creative with your 30 minutes. Try getting part or all of your walk at lunch or while dinner is in the oven. Weekends are another opportunity to get in some walking. 
  • Clean up your diet. You can’t walk yourself fit if you aren’t eating right. Since the exercise is in moderation, you need to eat better. Cleaning up your diet is key.
  • Change your scenery. Walking on a treadmill might make you insane. I know it may be a convenient option while at work, the gym or at home. However, I typically try to vary my walks from my own neighborhood to the perimeter of a shopping plaza near me to along the river. Find what works for you.
  • Find ways to challenge yourself. When you are on the treadmill carry dumbbells, strap on some ankle weights or adding a few lunges along the way. You can change up your pace or add a route with hills. 

It doesn’t have to be fast and furious

When it comes to exercise and weight-loss, the benefits of walking are often overlooked. Many believe that walking does not provide the levels of physical activity that are needed to meet their goals and instead opt to the idea that running and other forms of cardio are better options.

Can walking improve fitness?

incorporate walking with friends daily to get fitter

Walking and running offers many of the same advantages A study published by published in an American Heart Association Journal reported that walking and running led to similar risk reductions for high blood pressure, high cholesterol, and Type 2 diabetes.

You will need to walk for a longer period of time to burn as many calories and to achieve some of the other benefits that come from running.

How to get more steps into your day

  • Grab the leash and take the dog out for a walk.
  • Walk the kids to the park or playground.
  • Park a bit farther from the entrance to your job, school, grocery store, restaurants, etc.
  • Take the stairs instead of the elevator, even if just for one or two floors.
  • Walk to a nearby restaurant for lunch or dinner instead of driving.
  • Hold a walking meeting with one or two coworkers.
  • Catch up with a friend by walking around the block while you chat on the phone.

When you commit to a walking based workout, you can absolutely lose weight, gain muscle and improve your overall fitness.

How many days are you walking?

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Meghan
4 years ago

Awesome post w/ some helpful tips! Thank you for mentioning RockMyRun. We’re so glad to hear you are enjoying the app!