To lose weight, try walking like this.

Maximize calorie burn with proper posture

 

Standing straight and using core muscles = Maintaining proper posture is one of the most important factors in walking exercise. Push your shoulders back and relax your chest, facing forward and standing upright. Engaging your core muscles helps stabilize the spine and activates your abdominal muscles while walking. A strong core improves balance and efficiency, allowing you to walk faster and longer without discomfort.

 

Waving the arm

 

Arm movement plays an important role in walking efficiency and calorie expenditure. Bend your elbows at a 90-degree angle and naturally swing your arms back and forth while walking. This movement helps increase speed and engages upper body muscles. At this time, control the movement so that your hands do not cross the body's centerline. The faster you move your arms, the more your legs will follow quickly, allowing you to burn more calories.

 

Take longer steps

 

To increase calorie expenditure, focus on walking with longer and more vigorous strides. Maintaining a larger stride engages more muscles in the legs and hips, increasing the intensity of walking. However, be careful not to overextend your stride excessively, as it can lead to tension or injury. Aim to walk with a natural, smooth, and comfortable stride that feels energetic yet relaxed.

 

Walking with intervals and adjusting the incline

 

Varying the speed

 

One of the best ways to enhance the effects of walking exercise is interval walking. It involves alternating between walking quickly and walking at a moderate pace. For example, walking quickly for one minute and then walking slowly for two minutes. This method keeps the body constantly engaged and boosts metabolism, leading to burning more calories during and after the exercise.

 

Adding hill or stairs =

 

Walking on inclined surfaces is a very good way to increase exercise intensity. Walking on hills or stairs especially engages the muscles of the hips, hamstrings, and calves more. Adding resistance like this helps burn more calories and can build strength and endurance in the lower body. When using a treadmill, gradually increase the incline at regular intervals.

 

Walking quickly with conscious effort

 

Walking quickly is an effective way to increase heart rate and calorie expenditure without running. At this time, focus on short, quick steps rather than long strides. Maintain a speed that makes it difficult to carry on a conversation.

 

Check progress and stay motivated

 

Using a fitness tracker

 

Using a smartwatch or smartphone app, track your steps, distance, and calories burned to motivate yourself and set achievable goals. Aim to walk at least 10,000 steps daily or gradually increase your daily step count to stay motivated.

 

Setting realistic goals

 

Setting realistic goals is fundamental to maintaining motivation for exercise. Start with small, achievable targets such as walking for 30 minutes every day or walking 2-3 days a week. As you continue exercising, gradually increase the duration, intensity, and frequency of your walks. Celebrate your achievements, whether it's reaching a certain step count, losing weight, or feeling lighter in your body.

 

Making walking time enjoyable

 

You should do it joyfully. Make sure to enjoy your walking time by listening to your favorite music, podcasts, or audiobooks. Walking with friends or joining a walking club are also fun ways to make walking enjoyable. Challenging yourself with new routes and exploring new areas are great ways to stay interested and prevent boredom.