Walking is an easy and affordable way to lose weight.
And if you’re looking to make the most out of your morning stroll, there are ways you can make it a trickier workout.
Incorporating some simple techniques while you’re completing your steps allows you to burn more calories.
Here’s how to do it.
Harvard Health estimates that a 11st person torches around 150 calories by walking at a leisurely pace for 30 minutes.
So strolling for half an hour every day could see you burn around 1,050kcal a week.
The calories are around half a man’s recommended intake of food – so working them off could aid slimming.
While going for short walks is a great way to kick-start your weight loss journey, employing different techniques may help you see results quicker.
One way to torch more calories is to swing your arms as you’re ambling along.
As swinging your arms incorporates more movement into your stroll, it’s no surprise that it requires you to use up more energy.
The Colombia University health website states: “Swinging the arms can burn 5 to 10 percent more calories than walking without arm-swinging.”
Experts recommend bending the elbows at 90 degrees and keeping them close to the body while you’re walking.
As you’re pacing, you should swing the opposite arm out to the foot you’re putting forward.
To avoid problems with circulation, or injury, avoid clenching your fists or pumping your arms too vigorously.
Here are more ways to burn calories on your daily walk:
1. Power walk
Instead of going for a leisurely stroll, ramp up the pace.
Harvard University found that an 11.5st person can torch 300 calories by walking at 3.5 mph for 60 minutes.
A fitness fan of the same weight can increase this calorie burn to 450kcal an hour by walking at a speedier pace of 4.5 mph.
2. Head for the hills
It’s tougher to walk on hillier routes, so your body will be pushed to burn off more energy.
The Colombia University health website explains: “Terrain variation is particularly helpful.
“Walking downhill actually uses about the same amount of energy as walking on a flat surface, unless it is unsteady terrain.
“Working to keep your balance will burn more energy, unless the surface makes you so unsteady that you have to walk significantly more slowly.”
3. Take the stairs
Climbing up stairs is a more effective way to burn calories.
But this isn’t the only benefit.
As it requires a lot more leg strength, it’s a great way to tone your pins.
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