WALKING is a great way to lose weight and improve overall health – here are three tips on how to boost calorie count and burn body fat for weight loss.
Walking is the perfect way to lose weight as well as improving your overall health.
The low-impact, free activity is perfect for raising your heart rate and burning body fat.
Walking 30 minutes a day can reduce your risk of heart disease, lower your blood sugar, ease joint pain and reduce your risk of infection.
But for weight loss there are a few things which can help speed up the process.
“It’s best for health and weight loss if you keep moving all day, rather than sit for hours and then do a quick half hour of walking”
Dr Sally Norton
Dr Sally Norton, NHS consultant surgeon for weight loss and author of Vavistalife, has shared three great tips on how to get the most out of walking.
The general health advisor told Daily Star Online a brisk walk should burn around 130 calories.
However, more importantly it “helps to preserve muscle which starts to decline at a rate of about 8% per decade over the age of 40”.
But in order to focus on weight loss, Dr Sally has these three specific tips:
• Walk in different environments – from grass, to tarmac and sand
• Walk at different intensities – power walk at full speed between alternate lamp posts, or in 90 second bursts
• Walk using inclines or hills – ensure you vary your route, and don’t avoid those big hills
We have previously revealed how walking uphill can boost calorie count by as much as 60%.
Dr Sally continued: “It’s best for health and weight loss if you keep moving all day, rather than sit for hours and then do a quick half hour of walking.
“Try to include more walking in everyday activities – like choose the stairs over the escalator or walk to the shops if you can.”
The health advisor also recommended aiming for 10,000 steps a day, because then “you will be helping your health and weight loss, for sure”.
Walking is not just good for fat burn, but to keep our muscles strong – which is important for our overall health.
Dr Sally said: “As muscle burns more energy than fat, even when we are sitting still, it’s important to keep our muscle levels as high as we can if we want to make weight control easier.
“It doesn’t just help the obvious muscles throughout the legs, pelvis, torso and arms but also the hearth which is a cardiac muscle.
“By raising the heart rate, this muscle improves its fitness by having to work harder and harder.
“Cardio exercise is to the hearth what lifting a weight in the gym is to your other muscles – so don’t forget to flex it!”