How to Burn More Calories Walking

Walking is a great way to get and stay in shape. How do you make your walking workout even more effective? Try one or more of the following. These ideas can help engage other muscles in the body, and that burns additional calories. Any extra calorie burned is a plus! Our bodies can get used to the same old workout, so try something different, and rev up your metabolism.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Good walking shoes
• Comfortable clothing
• A place to walk or a treadmill

Ways to Boost Your Walk

1. Swing or pump your arms as you walk. If you feel awkward about this, just go for a light arm swing, back and forth as you walk. When you use upper and lower body muscles at the same time, you get a better workout.
2. Carry one pound weights in each hand. You can keep your arms down at your side, swinging them lightly while holding the weights. Or, you can bend your elbows and hold them about waist level. Do whatever is most comfortable for you.
3. Go the distance. Add five, ten or fifteen more minutes to your regular walk. Circle the block one more time, or take a new, longer route around the park.
4. Vary your speed. Start out slowly to warm up, then increase your speed to your regular, comfortable pace. Once you’ve hit your stride, try upping the tempo slightly for a few minutes (or whatever you can manage) and then take it back down to your regular level. Some walkers like to go up to a light jog for a few to fifteen minutes, and then return to their regular walking pace. If it helps, use things in the landscape as a marker, such as telephone or fence poles, for example. Quicken your pace in between the poles, and then resume regular speed. Be creative; you’ll not only burn more calories, you’ll make the workout more interesting.
5. Try different terrain. If your usual walking circuit is flat, find somewhere that has some variation in the landscape. Small hills and inclines provide additional challenges, thus burning more calories. Look for a park with rolling hills, or an area like a parking lot or driveway with an incline.
6. Add extras to your daily activities. Instead of taking the elevator, take the stairs. For larger buildings, take the stairs partway, and use the elevator for the rest. Add another short walk around the block after dinner. Park your car further away when shopping. You’ll not only get some extra exercise; you’ll avoid little dings in your car door!
7. Buy a pedometer and count your steps. Inexpensive pedometers can be purchased at discount stores. It is recommended that we take ten thousand steps per day to stay active and in shape. How close are you? A pedometer will tell you, and you can adjust your workout accordingly.

Tips & Warnings

• Always consult your physician before starting an exercise program.
• Don’t forget to stretch before any type of workout.