Lose weight with these 5 types of morning walks

A morning walk has long been considered a simple but effective way to start the day and is an important part of a healthy lifestyle. In addition to the general health benefits, this easy workout has become an effective method of losing weight. By combining certain techniques and approaches into your morning walk, you can turn this simple exercise into a powerful fat-burning workout. There are different types of morning walks that you can try to help you lose weight. From brisk walking to interval training, these techniques are a step-by-step guide to maximizing your weight loss potential during your daily walks.

How does a morning walk help you lose weight?

Walking is an effective way to burn calories and boost your metabolism. When you walk fast, your body uses energy directly, which results in a significant calorie burn. The more you walk, the more calories you burn. Additionally, regular exercise, such as a morning walk, can significantly increase your basal metabolic rate (BMR). This means that even when you’re not moving, your body turns into a calorie-burning machine. By including a morning walk in your daily routine, you will be able to burn more calories and speed up the process of losing weight. According to a 2014 study published in the Journal of Exercise Nutrition and Biochemistry, a morning walk helped burn fat and reduce waist circumference in obese women over 12 weeks.

Types of morning walks for weight loss

Here are some types of walking styles you can incorporate into your morning walk to effectively lose weight.

1. Walking

Chi Walking is a gentle form of exercise that combines walking with elements of Tai Chi. Components of this ancient Chinese practice are used to develop mindful movement, improve posture, and increase flexibility, according to a study published in the journal Evidence-Based Complementary Alternate Medicine. This gentle form of exercise burns calories and increases muscle mass, which can boost your metabolism. In addition, chi walking can reduce stress and improve sleep quality, which is important for weight management. Focusing on proper breathing and mindful movement can help you develop a healthier relationship with your body and food, leading to sustainable weight loss.

How to do:

• Stand tall with your feet hip-width apart, shoulders relaxed and core engaged.
• Shift your weight onto one leg, lifting the heel of the other leg.
• Take a small step forward.
• Swing your arms naturally against your legs.
• Breathe deeply and rhythmically, focusing on your breath.
• Pay attention to the movements and sensations of your body.

2. Interval walking

Interval walking is a type of morning walk where you alternate between high and low intensity walking intervals. This method helps burn calories by increasing your heart rate and lifting your body. During high-intensity bursts, your body uses its energy stores, primarily fat, for fuel. This increased energy expenditure, along with the afterburn effect, burns calories even after you’ve finished your workout, according to a study published in the journal Diabetes Care.

How to do:

• Start with 5 minutes of brisk walking to prepare your body.
• Increase the pace to a brisk walk or light jog for 30 seconds. Focus on pumping your arms and taking longer strides.
• Slow down to a comfortable walking pace for 60 seconds.
• Alternate high and low intensity intervals for 10-15 minutes.
• Finish with 5 minutes of slow walking to gradually lower your heart rate.

3. Scandinavian walking

Nordic walking, a full-body workout in which you use poles to propel yourself forward, is a great way to burn calories and lose weight, according to a study published in the Journal of Functional Morphology and Kinesiology. By engaging the muscles of the upper body, including the arms, shoulders and trunk, Nordic walking increases total energy expenditure compared to normal walking. This increased calorie burn, combined with improved cardiovascular health and muscle tone, can lead to significant weight loss. Additionally, its low-impact nature makes it suitable for people of all fitness levels, reducing the chance of injury and making it a long-term weight management exercise option.

How to do:

• Nordic walking poles are specially designed for this activity. They have adjustable straps and handles for a comfortable fit. You can find them at sporting goods stores or online.
• This involves setting up the stick with each step, use your arms to propel yourself forward, engaging your upper and lower body for a full body workout.
• Start with short sessions and gradually increase the duration and intensity as you become more comfortable.
• Maintain proper posture throughout the walk, keeping your back straight, shoulders relaxed and core engaged.
• Drive the sticks into the ground with each step as you drive forward with your hands.
• It should be an enjoyable experience. Feel free to take breaks and enjoy the scenery along the way.

4. Power walking

Power walking, a more challenging type of morning walk, is a great way to burn calories and help you lose weight. “Power walking gets your heart rate up and engages more muscle groups than normal walking because it speeds up your pace and requires more arm involvement,” says fitness expert Mahesh Ganekar. This increased intensity leads to a greater expenditure of calories, which allows you to lose extra pounds. In addition, power walking can improve your cardiovascular health, strengthen your lower body muscles, and increase your metabolism, making it an effective and beneficial weight loss method.

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How to do:

• Start with 5 minutes of brisk walking to prepare your body.
• Increase your pace to a brisk walk, aiming for a speed that is both challenging and doable.
• Take big steps, but make them comfortable and natural.
• Vigorously pump your arms, bending your elbows at a 90-degree angle.
• Swing your arms back and forth along with your legs.
• After your vigorous walk, slow down gently and walk at a slow pace for 5-10 minutes to allow your heart rate to return to normal.

5. Fast walking

Brisk walking is a great type of morning walk that you can incorporate into your weight loss journey. According to a study published in the Journal of Obesity & Weight Loss Therapy, it burns more calories than slow walking because it increases your heart rate and breathing rate. This increased calorie expenditure combined with its ability to improve metabolism results in effective fat loss. In addition, regular brisk walking can help control blood sugar and reduce appetite, making it easier to maintain a healthy diet. By incorporating this type of walking into your daily routine, you will be able to lose weight over time and improve your overall health.

How to do:

• Start with a gentle 5-minute walk to prepare your body for the increased intensity.
• Maintain proper posture by keeping your head up and shoulders relaxed.
• Engage your core muscles and swing your arms naturally.
• Increase your pace to the point where you’re breathing harder but still able to carry on a conversation.
• Take longer strides, but make sure they are comfortable and natural.
• After a brisk walk, gradually slow down and walk at a leisurely pace for 5-10 minutes to allow your heart rate to return to normal.

What should be remembered

• Begin with a gentle warm-up to prepare your body for exercise.
• Pay attention to your body’s cues and don’t push yourself too hard.
• Avoid morning walks during peak pollution hours, especially in urban areas.
• Invest in quality walking shoes that provide adequate support.
• Drink plenty of water before, during and after your morning walk.

By taking these precautions, you can enjoy many of the benefits of a morning walk without experiencing any of the negative effects.