Lose Weight Walking

It is so easy to lose weight walking. One of my favourite exercises is walking. I love it. If you asked me to walk with you to the shop, along the beach or to the park, I would be there!

It is a wonderful feeling to be out in the fresh air and taking in the scenery around you. Some people prefer to walk on a treadmill and if you enjoy it, then go for it!

It is very important before you start any exercise program, you check with your doctor first for a medical clearance.

If you are already an experienced walker, you may wish to start with the running plan.

Before you start you will need:

• You need a good pair of walking shoes. You will be doing lots of kilometeres, so invest in a supportive pair of shoes that makes walking comfortable and fun. 

• A good quality water bottle. Be aware, some plastics leach out into the water so choose a suitable bottle.

• Comfortable walking clothes. T-Shirt and shorts are best. 

• Stopwatch. Either built in to your watch or a stopwatch so you can time the amount of walking you do and track your progress.

Now you are ready to begin your walking plan.

Lose Weight Walking - The Plan

The plan below shows how I started walking for exercise. If you have never exercised before, take it easy on yourself. You will lose weight walking.

Get the Best Shoes to Walk

I like to follow the walking plan on weekdays, then on weekends plan "fun" activities such as going to the beach for a walk, playing a sport or bush walking.

Choose a route to walk that suits you and try to include a scenic view. I like to listen for the birds, watch the clouds and hear the new day beginning. In Traditional Chinese Medicine, the best time to exercise is between 5am-7am , before you eat breakfast. Enjoy the time you have for yourself.

My Walking Plan

Some basic tips:

• Allow at least 8 weeks to build up to 50 minutes, 5 times a week continous walking (plus 5 minutes each for the warm up and cool down).
• Walk at a pace where you can still talk but not sing.
• If you feel the next week is too much, repeat a week.
• You can lose weight walking by increasing the intensity as your fitness increases. Change your route to include various inclines (hills) so that you are providing a challenge to your body. You want to get your heart beating and your breaths a little faster.
• Remember, a slow walk 5 minutes before each session to warm up, and 5 minutes slow walk at the end of each session to cool down.

Here is my plan:

Week	Walk Time	Times per week
1	10min	3
2	15min	3
3	20min	3
4	30min	3
5	35min	4
6	40min	4
6	45min	5
8	50min	5

Remember if you need to, walk slower or go back a week to build your fitness. Most of all, have fun! If it is not fun then look for exercise that you do love. Here's to increased fitness, self-esteem and enjoyment!

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