How to Start Walking for Weight Loss

Walking is one of the easiest ways to lose weight. While it may seem simple, there are tips you can follow to make walking more enjoyable.

Difficulty: Easy

Instructions

Things You'll Need:

• Comfortable clothing
• Walking shoes

1. Make sure to warm up for 5 minutes to loosen your muscles. Start slow and gradually increase your pace.

2. Stay safe- walk in well lit, safe, populated areas. The local mall is a great place to walk, because it's indoors and you can walk in the bad weather. Many malls have mall-walker programs that start in the early morning.

3. Walk with a friend. Friends can be great motivators, so even if you don't feel like walking, if you know your friend will be waiting, you'll be more likely to go.

4. For beginners, the National Institute of Health recommends the following program3 to 5 times a week:
   
   Week 1: Warm up by walking slowly for 5 minutes. Fast walk for 5 minutes. Cool down for 5 minutes. Total time: 15 minutes.
   
   Week 2: Warm up by walking slowly for 5 minutes. Walk briskly for 8 minutes. Cool down by walking slowly for 5 minutes. Total walking time: 18 minutes.
   
   Week 3: Warm up by walking slowly for 5 minutes. Walk briskly for 11 minutes. Cool down by walking slowly for 5 minutes. Total walking time: 21 minutes.
   
   Increase your fast walking time by 3-5 minutes each week until you reach 40 minutes, which is the optimal time you should walk to lose weight.

Tips & Warnings

• Don't push yourself and get your doctor's approval before starting any exercise program.