Health

How to burn more calories on your daily walk

Get more out of your daily walk!

With gyms shut, more and more people have turned to walking during the global pandemic. Getting your daily steps in should not be looked down on – walking is one of the BEST ways to lose weight.

Plus, it doesn’t put pressure on your body like other exercises, especially if you are recovering from an injury. What’s more, it’s a great way to get some fresh air and clear you mind, which is great for your mental health.

You don’t need a personal trainer and it is a great alternative to being stuck indoors at a gym. With proper form and intensity, a brisk walk is a proven way to burn calories, tone your body and lose stomach fat

Here’s how you can get more out of your stroll….

7 EASY ways to burn more calories while doing your Walking Exercise

One of the easiest ways to begin exercising is by walking. It’s a great cardio workout that uses your leg muscles and gets your heart pumping.

But there are ways you can get more out of your walking exercise and burn more calories! How good does that sound?

1. Increase the pace

7 simple ways to burn more calories while walking

Like other cardio workouts, the more intensity you do, the more calories you will burn. Try increasing the pace of your workout. This will also help you get to your destination quicker!

2. Walk for an hour every day

Weight loss is all about consistency. Try walking EVERY DAY. The more you do it, the more your body will get used to you using the same muscles and the easier it will become.

3. Up your step count

Track how many steps you’re doing every day. The aim should be for over 15,000 – which isn’t impossible to do. Take the stairs or get off your train stop early and walk the rest of the way to work. You’ll get there in no time.

4. Look for hills

7 simple ways to burn more calories while walking

Is there a route with more hills that you can take? Walking uphill helps you burn even more calories and also tones your quads, glutes and calves.

You may feel out-of-breath for the first time that you reach the top of the hill but it will get easier and easier the more you do it.

5. Add weights

family activities - bush walking

Try adding ankle weights or taking a heavy backpack with you on your walk. It will help your heart pump faster and you’ll start building muscle as well as tone up.

6. Walk on the sand

7 simple ways to burn more calories while walking

Scientists say it takes up to 2.7 times more energy to walk on the sand than it does to move at the same pace on a hard surface. Find the nearest beach and get walking!

7. Break it up with short sprints

7 simple ways to burn more calories while walking

If you’re feeling fitter than you did before, you can always try including some short sprints in your daily walk. Hopefully soon you’ll be able to run your whole journey.

Walking the dog helped this mum lose 17kg & tackle mental health issues

Walking is one the best exercises to do

One of the simplest forms of exercise that’s often overlooked in a post pregnancy weight loss program is a brisk walk.
Rhian beach walkingRead our hot tips for how to get the most out of your walk. Then put on your runners, go outside for a brisk walk, and watch your body begin to shed its excess weight.

4 tips to improve your walking exercise techniques

7 simple ways to burn more calories while walking

1. A good walking technique is crucial to losing weight

The secret is to visualise a target 5 metres ahead, and walk at a fairly quick pace towards that target.

Keep your chest raised and your shoulders relaxed. Breathe deeply and pretend that you are always walking on a straight line.

Don’t exert too much effort in elongating your steps.  Swing your hands in time with your steps (unless you are walking with a pram, of course!) as you walk to support your momentum.

2. Find a comfortable pace

Your most natural and comfortable pace is best, as your brisk walking goal is to achieve longevity, aiming for a minimum of 30 minutes a day. Your speed and distance will come as you get familiar with the routine. Try walking for a few metres until you find the most suitable pace before you hit the road.

3. Set walking goals and schedules

Create a plan and stick to it. Set a schedule of 30 minutes a day to begin with, then grow from that.  As soon as you get a comfortable pace and technique, you can start measuring your walking distance using pedometers.

Purchase a pedometer, which can be found at most sporting goods stores, or check your running distance through free online pedometers before or after your routine.

4. Be familiar with your route

Health experts have advised us that we need to walk 10,000 steps a day to keep healthy (and some even say we should aim for 12,000 if we’re under 40). That’s around 8 kilometres a day, so it’s understandable if you don’t hit this goal right away.

We recommend that you find a spot 4 kilometres away from your starting point so you can walk 4 kilometres to it and then 4 kilometres back. That way you would have completed your 10,000 steps before you even know it.

Incorporate a brisk walk into your 28 Day Diet and Exercise Plan. Remember this plan is your transformation to a new and healthier you.

Walking EVERY DAY helped this mum lose 19kg and tone her tummy

If you’ve never exercised before and want to start your weight loss journey, DON’T PANIC. You don’t need to buy expensive gym equipment to get started. You can start off by taking it slow.

When combined with a healthy, balanced diet, a little bit of exercise a day can go a VERY long way.

Kylie Martin has lost 19kg by following the 28 Day Weight Loss Challenges and she started off by walking every day.

kylie-martin

Starting off slowly

Kylie has been following the 28 Day Weight Loss Challenge since April.

“I started with a 4km walk every day and eventually I was walking up to 10km,” she says.

“My children are four, three and two and don’t go to daycare, so I just walked late at night while my hubby was at home or did it when I could.”

Finding the strength, motivation and determination to do more

A few weeks following the Challenge, Kylie tried her best to squeeze in the 28 Day Weight Loss Challenge circuits where (and when) possible – like when her kids were sleeping.

4 months later, she found herself wanting to push herself more and focus on toning up.

“Following the 28 Day Weight Loss Challenge [and using the Smoothies] has worked for me because it’s so family-friendly,” she says.

“I joined a gym in August to work on trimming and toning up my body and try to go every day first thing.”

kylie-martin-22

Kylie’s top tips for a flatter tummy

“Walking is fantastic to flatten your tummy. I’m now pushing on doing the core exercises to tone up my jiggly bits,” she says.

What’s more Kylie says she is a huge fan of the NEW Healthy Mummy Core Workout exercises to help tone and tighten her tummy.

“I needed The Healthy Mummy for my mental health as well as physical health and I’m so thankful I found them.”

Did you know that the 28 Day Weight Loss Challenge has a heap of core workouts that are designed to tighten the tummy, reduce the belly fat and strengthen your core muscles?

core-workouts

For more information on these workouts, read more about the 28 Day Weight Loss Challenge here.

Get moving with the Healthy Mummy

If you are inspired by Kylie’s before and after pics and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

With more than 4,000 delicious (and healthy) recipes, 350+ exercises & 24/7 support – the 28 Day Weight Loss Challenge  is designed (and proven) to help busy mums like you lose weight!

To learn more about our challenge OR to join – click here.