Posts Tagged : walking tips

Power Walking Tips for Weight Loss

Do you believe the only way you can get fit and lose weight is by running? Not true. Power walking is a great way to lose weight!

Do you know that for every hour you spend walking, it may add up to 2 hours to your life, according to research?

Here are some of our favorite power walking tips that will help you stay injury free:

  1. Put on comfortable, well-fitting shoes: Your shoes should be breathable and lightweight. Go to your local shoe store and have them properly fitted if this is available to you.
  2. Warm up: Before your power walk, start at a slow, comfortable pace for 5 to 10 minutes, then pick up your speed.
  3. Set realistic goals and expectations of yourself: If you are beginning, start with 20 to 30 minutes at a slower pace to avoid injuries. If you are advanced, walk in 60 minute sessions, briskly.
  4. Watch your posture: Stand tall, head up, stomach in and shoulders relaxed.
  5. Stride naturally: Make sure you don’t lock your knees and land on your heels instead of the middle or front of your foot. Use your natural step to avoid over striding.
  6. Squeeze, squeeze, squeeze! Squeeze your glutes and use your core to strengthen your muscles and reduce your chance of injuries.
  7. Swing your arms while you walk: Keep your shoulders relaxed so your arms swing freely. Swinging your arms will help you move faster and keep you moving forward. Avoid using hand weights as this will put stress on your elbows and shoulders.
  8. Try endurance training intervals: Speed up your pace for 2 minutes for every 5 minutes.
  9. When you are done walking, slow your pace, and stretch your hamstrings, calves, chest, shoulders, and back.
  10. Spice it up! Throughout your walk, do some jumping jacks, try skipping, and walk backwards.
  11. Walk on grass, sand, gravel, for variety in your workouts.
  12. Walk uphill: While you are walking uphill, use a slower pace, take shorter steps and keep your knees slightly bent.
  13. Vary your route: Stroll your city and take different routes to make your walks interesting and fun!
  14. Grab a friend: Getting healthy alone is GREAT. Getting healthy with a friend is even better!

Do you have any tips you would add? Comment below!

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10 Walking for Fitness Tips

The warmer weather is here and many of us love to get outdoors and enjoy it while we can!

One of the most simple and inexpensive ways to burn calories and get in shape is walking.

Here are 10 Skinny Life tips to help get you on the move and burning calories . . .

1.  Make your walking workout FUN! Many people find a friend or walking partner to help them stay motivated and on the move. If you love listening to music while you walk, make some fun playlists. Maybe you prefer listening to nature and enjoy the sounds and sights surrounding you. Whatever you enjoy, figure it out, and move your body.

2.  Take a different path! If you are getting bored with the same scenery, find a new route, walk some hills, or go on a hike.

3.  Wear sunscreen and protect the beautiful skin you are in! A sunburn will only make you feel uncomfortable and get you out of the new routine you just began.

4.  Bring along water! Make sure you are staying hydrated, especially if going on long walks or in the heat of the day.

5.  Get a pedometer and start tracking your steps. This is a great way to stay motivated and walk a few more steps than you did the day before.

6.  Watch your posture! Swing your arms. Keep your head up, back straight and abdomen flat. Point your toes straight ahead. Take long strides, but don’t strain.  This will help keep you from aching all over – including your back.

7.  How is your heart rate and breathing? Walk at a challenging pace that elevates your heart rate, but don’t over do it — especially if you are a beginner. You should be able to talk and carry on a conversation while you are walking. If you can’t, you may be pushing yourself too fast and too hard.

8.  Warm up for about 5 to 10 minutes before going on your walk.

9.  Invest in good shoes! The wrong shoes will give you blisters and leave your feet feeling painful and achy! Make sure you shoes are cushioned and fit properly — most people get a size or two larger than what they typically wear to ensure that their feet and thicker socks will fit inside of their shoes comfortably. Most shoe stores will take the time to help you find the perfect fit shoes for your shape of foot, arch, etc.

10.  Check with a doctor and make sure you don’t have any unknown boundaries.

And one last tip . . . MAKE IT FUN! The Skinny Life is all about moving your body in a way you enjoy, that keeps you motivated, and helps you stay physically active.

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