How to Start a Walking Routine for Weight Loss

Walking is considered one of the most underrated forms of exercise. It’s good for your mental and physical health, and it is considered to generally have a low impact on your body over time, and is super economical. There’s no time like now, to grab your sneakers and step outside for a walk! 

Carey Peters, leading health coach, shares several benefits of walking and how you can easily start your own walking routine in a 4-week plan (www.healthcoachinstitute.com/articles/walking-routine-for-weight-loss). So, what are you waiting for?  Spring has sprung and summer is just around the corner! 

Health Benefits of Walking

We all know that exercise is beneficial, but walking seems to have some extra wellness superpowers when compared to other forms of aerobics. A 2010 study on the effects of physical activity on the brain showed that increased amounts of walking were associated with greater gray matter volume and reduced risk of cognitive impairment. A 2015 study on the link between nature walks and mental illness found that participants who went on a 90-minute walk through a natural environment reported lower levels of rumination. And finally, a 2012 study showed associations between those who walked at least four times a week for 15 minutes and improved longevity. 

Some possible health benefits of walking include: 

• Weight loss
• Lower cholesterol and blood pressure
• Improved memory and cognition
• Reduced stress and anxiety
• Increased longevity 
• Reduced depression and rumination
• Increased flexibility 

How to Start a Walking Routine

Like any new workout endeavor, the hardest part is getting started. Here are some tried and true methods to help you create and make the most out of your walking routine.

1. Plan Your Route

Walking is an easy workout routine to start, because you can basically step outside your front door and begin. You can go for a stroll through the neighborhood, around a local track, or in the woods. But the important thing is that you plan it out beforehand: Use your phone or a GPS tracker to plot out where you’ll go and how long you’ll go for. That way you can track your progress over time, and you’ll have a variety of walking routes that you’re comfortable with.

2. Pre-and-Post-Workout Stretching

Even though you’re not running any marathons out there, it’s important to do some light stretching before and after your walks to avoid injury. Utilize dynamic stretching, or “active stretching,” before the walk. These are movements that help warm up your body and activate your muscles, like unweighted lunges, squats, leg swings and arm circles. Once you have completed your walk, stretch your muscles out using static movements such as toe touches, cobra (a back/core stretch) and hip openers like the butterfly or half pigeon.   

3. Get The Right Gear

No, the “right” gear does not mean $150 workout pants and a $40 water bottle. It means finding what works for you and your lifestyle. Maybe that’s inexpensive (but well-made) sneakers and a plastic water bottle, or maybe it’s an adorable matching workout set from your favorite brand. Or maybe it’s the pajamas you woke up in!  The bottom line is you want comfortable, breathable clothing that allows you to move freely. If it’s in the budget, spring for some wick-away material, as it will help your sweat dry faster and avoid making you chilly on those colder days.

4. Create a Playlist

The key to any killer workout is a good playlist. Luckily, if you have a cellphone, you basically have an unlimited list of music options to choose from. Apps like Spotify, Apple Music and Pandora allow users to share and collaborate on playlists, so not only can you make your own, but you can send them to other walking buddies. If music isn’t your thing, try a podcast (also available on the above apps), get lost in an audiobook, or you might enjoy just listening to the sounds of the birds and trees!

5. Fix Your Form

Walking with the intention of increasing your heart rate and burning calories does require some knowledge about proper form. To get the most physical benefits from your new routine, you must ensure you have a solid gait, which requires the following five things: 

• Keep your head upright
• Use core strength to maintain good posture
• Walk lightly with small steps
• Keep your arms bent at 90 degrees and swing them as you walk
• Strike the ground heel first and then roll to the toe

4-Week Walking Plan for Beginners

Week 1

Monday: Two 15-minute walks at an easy pace
Tuesday: One 30-minute walk at a brisk pace
Wednesday: One 30-minute walk at a fast pace
Thursday: Rest day with light yoga or stretching
Friday: Two 15-minute walks at a brisk pace
Saturday: One 30-minute walk at a fast pace
Sunday: One 45-minute walk at a slow pace

Week 2

Monday: Two 20-minute walks at an easy pace
Tuesday: One 35-minute walk at a brisk pace
Wednesday: One 35-minute walk at a fast pace
Thursday: Rest day with light yoga or stretching
Friday: Two 20-minute walks at a brisk pace
Saturday: One 35-minute walk at a fast pace
Sunday: One 50-minute walk at a slow pace

Week 3

Monday: Two 25-minute walks at an easy pace
Tuesday: One 40-minute walk at a brisk pace
Wednesday: One 40-minute walk at a fast pace
Thursday: Rest day with light yoga or stretching
Friday: Two 25-minute walks at a brisk pace
Saturday: One 40-minute walk at a fast pace
Sunday: One 60-minute walk at a slow pace

Week 4

Monday: Two 30-minute walks at an easy pace
Tuesday: One 45-minute walk at a brisk pace
Wednesday: One 45-minute walk at a fast pace
Thursday: Rest day with light yoga or stretching
Friday: Two 30-minute walks at a brisk pace
Saturday: One 45-minute walk at a fast pace
Sunday: One 75-minute walk at a slow pace