As a fan of walking for weight loss, I can confidently say it’s one of the simplest, most accessible forms of exercise. Whether you’re just beginning your fitness journey or looking to maintain an active lifestyle, walking offers numerous health benefits that can help you lose weight and improve your overall well-being. It can also be an enjoyable activity for your active recovery day, a break from your strength and hard-core training. Plus, it’s easy and enjoyable! In this blog post, we’ll explore seven effective ways to burn more calories while walking, backed by scientific research.
No matter your age or fitness level, the tips from this blog post will help you make the most out of your walking routine.
1. Adding Weight
One of the easiest ways to increase the number of calories burned while walking is to add weight. This can be done by wearing a weighted vest or using a wrist or ankle weight. The added weight increases the resistance your body must overcome with each step, thus requiring more energy and burning more calories.
Research Insight: A study published in the Journal of Strength and Conditioning Research found that participants who wore weighted vests while walking burned significantly more calories than those who walked without additional weight. The study concluded that adding weight could enhance the energy expenditure of walking, making it a more effective workout for weight loss and cardiovascular fitness (Kravitz & Gast, 2017).
Practical Tip: Start with a light weight, such as 5% of your body weight, and gradually increase it as your strength and endurance improve. I use Bala bangles for my power walk, which is adjustable so I can put it on my wrist or ankle. Since they also look stylish, they do look a bit like an accessory to wear with my sportswear. Make sure to distribute the weight evenly to avoid strain and maintain proper posture.
2. Walking on a Slope
Walking uphill or on an inclined surface can significantly boost the number of calories burned. When you walk on a slope, your body has to work harder to overcome gravity, increasing the intensity of your workout.
Research Insight: According to a study published in the Journal of Applied Physiology, walking uphill can burn up to 50% more calories than walking on a flat surface. The study demonstrated that the steeper the incline, the greater the energy expenditure (Ludlow & Weyand, 2019).
Practical Tip: If you don’t have access to hills, you can use a treadmill with an adjustable incline. Start with a gentle slope and gradually increase the incline as your fitness level improves. Aim for a 5-10% incline for a challenging workout.
3. Walking at a Faster Pace
Increasing your walking speed is a straightforward way to burn more calories. A faster pace elevates your heart rate and demands more energy, leading to greater calorie expenditure.
Research Insight: The American Journal of Preventive Medicine published a study showing that walking at a brisk pace of 4 miles per hour (6.4 kilometers per hour) can burn approximately 400 calories per hour, compared to 240 calories burned at a slower pace of 2 miles per hour (3.2 kilometers per hour) (Murphy et al., 2015).
Practical Tip: To determine your brisk walking pace, aim to walk as if you’re late for an appointment. Your breathing should be deeper, but you should still be able to hold a conversation. Gradually increase your pace over time to continue challenging yourself.
4. Power Walking in Intervals
Incorporating intervals of power walking into your routine can help you burn more calories and improve your cardiovascular fitness. Power walking involves walking at an almost jogging pace, using exaggerated arm movements to increase the intensity, but without the impact that running can have on the joints. The speed of power walking typically ranges from 4 to 5.5 miles per hour (6.4 to 8.9 km per hour)
Research Insight: A study in the Medicine & Science in Sports & Exercise journal found that high-intensity interval training, including power walking, can significantly boost calorie burn and improve aerobic capacity. Intermittent bursts of high intensity followed by periods of moderate intensity were shown to be more effective than steady-state exercise (Gibala et al., 2012).
Practical Tip: Try alternating between 1-2 minutes of power walking and 2-3 minutes of regular walking. Repeat this pattern for the duration of your walk. As you become more comfortable, increase the duration of the power walking intervals.
5. Incorporate Resistance Training Intervals
Adding short intervals of resistance training exercises to your walking routine can help you burn more calories and build muscle. Exercises like lunges, squats, and push-ups engage different muscle groups and increase overall calorie expenditure.
Research Insight: Incorporating resistance training into aerobic exercises, such as walking, can enhance fat loss and improve body composition.
Practical Tip: Every 5-10 minutes of walking, stop and perform a set of resistance exercises. For example, do 10-15 squats, lunges, or push-ups. This combination will keep your heart rate elevated and engage different muscle groups, leading to a more effective workout and a toner physique.
6. Incorporate Different Walking Sessions Throughout the Day
Instead of doing one long walk, consider breaking your walking routine into shorter sessions spread throughout the day. This approach keeps your metabolism elevated and prevents prolonged periods of inactivity. A walk after meal, also helps to stabilise your postprandial glucose levels, which helps to maintain your metabolic health and prevent diabetes. You may check out our blog post on how to incorporate more regular movement throughout your day for more tips.
Research Insight: Research published in the Journal of Physical Activity and Health suggests that multiple shorter walking sessions can be as effective, if not more, for calorie burning and overall health compared to a single longer session. This strategy can also help you stay more consistent with your walking routine (Jakicic et al., 2001).
Practical Tip: Aim for three 10-15 minute walking sessions, such as a morning walk, a lunchtime stroll, and an evening walk. This can help you accumulate more steps and maintain a higher level of activity throughout the day.
7. Adding Walking Poles
Using walking poles, also known as Nordic walking, can turn your regular walk into a full-body workout. Walking poles engage your upper body and increase the intensity of your walk, leading to greater calorie burn.
Research Insight: A study published in the Journal of Sports Science and Medicine found that Nordic walking significantly improved cardio-respiratory fitness and improves upper body strength compared to regular walking. Participants using walking poles burned more calories and experienced greater cardiovascular benefits.
Practical Tip: To start Nordic walking, use a pair of walking poles that are the right height for you. Hold the poles with a relaxed grip and use them to push off the ground with each step. This technique engages your arms, shoulders, and core, making your walk more effective.
8. Exploring New Routes and Scenery
Walking the same route every day can become monotonous and may reduce your motivation over time. Exploring new routes and changing your scenery can not only make your walks more enjoyable but also introduce varying terrains and elevations that can help you burn more calories.
Research Insight: A study published in the International Journal of Environmental Research and Public Health found that walking in natural environments, such as parks and trails, can enhance mood, reduce stress, and increase overall physical activity levels. Participants reported higher levels of enjoyment and were more likely to engage in longer and more frequent walks when exploring new routes (Thompson Coon et al., 2011).
Practical Tip: Use a map or GPS to discover new walking paths in your area. Look for parks, nature trails, or different neighbourhoods to explore. Mixing up your walking routes can keep your routine exciting and challenge your body in new ways.
Time to Hit the Pavement
Walking is a versatile and effective way to stay active and lose weight. By incorporating these strategies into your walking routine, you can burn more calories, improve your fitness, and enjoy the numerous health benefits that come with regular physical activity. Remember to listen to your body and start slowly, gradually increasing the intensity and duration of your walks as your fitness level improves.
Whether you’re 20 or 70, it’s never too late to start walking your way to a healthier you. Lace up your shoes, hit the pavement, and take the first step towards achieving your fitness goals.
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