Walking Your Way to Weight Loss, Part 2


(Second of a series)

How can you use walking to lose weight and stay fit?

In my last post, we talked about the amazing health benefits of low-impact exercises like walking. Today’s special report will focus on how you can use this simple and fun physical activity to lose weight.

As I’ve previously mentioned, people who suffer from chronic tissue inflammation, like arthritic patients, can use walking to lose weight and improve their overall health.

Walking as an exercise is very simple to learn and as long as you are using proper techniques, you should be safe from overexertion and injury as well.

What time of the day is best for walking?

Your “walk time” is completely up to you. There is no perfect time for walking or exercise for that matter. Some fitness trainers will recommend exercising early in the morning because there is a belief that you can burn more calories before breakfast. If you normally wake up early before work, you can try this routine.

However, if you will become stressed and fatigued from waking up too early, try to find another time for exercise. The most convenient time to walk without distractions is the ideal time for your exercise.

That’s how flexible weight loss really is!

Eat a small snack before exercising, especially in the morning. Your body needs a small amount of fuel to operate properly and if you force it to exercise without this fuel, your body will not burn calories efficiently.

What should I eat before starting my walking exercise?

Generally speaking, it is ideal to consume small quantities of food such as a cup of strawberries or a small serving of yogurt before starting any exercise. If you have a metabolic condition such as type 2 diabetes, it would be best to ask your physician how you can safely manage fluctuating blood glucose levels during exercise.

Why should you pay attention to blood glucose fluctuations?

A sudden fluctuation of blood glucose level can render a person dizzy or even unconscious. This is not good news for someone who is literally travelling while exercising. If your blood glucose level plummets while you are far from home, you can seriously injure yourself by falling over or slipping on the road.

Pre-workout snacks should always have modest portions.

If you are relatively healthy and aren’t suffering from unstable blood glucose levels, bear in mind that eating too muchbefore walking is also a bad idea. Why? Because the digestive system will have a tougher time breaking down food while you are performing an exercise for a period of time.


The body has its own way of distributing energy and nutrients throughout the body. During exercise, most of the available oxygen and nutrients will be diverted to the muscles that are working the hardest. This can slightly impair your digestive system if you have just finished with a heavy meal.

You should also put at least 1 hour in between snacks and workouts so you do not stress your stomach or intestines.

What preparations should be made before walking?

Apart from wearing proper attire and footwear, the only major preparation needed is performing warm up exercises like jogging in place, using a skipping rope or stretching.

Gentle stretching is ideal for regular walkers as it gently activates the leg muscles and opens up blood vessels to improve blood circulation. You need good blood circulation in your legs if you want to have an easier time walking.

How fast should I go when walking?

During the first few minutes of walking, focus on developing your “walking tempo” or the physical rhythm needed for any type of exercise. When you feel your rhythm, you can adjust this rhythm to suit your walking goals.

The ideal speed for walking is 70 to 105 steps per minute. If you are very fit, you can raise your walking speed to 140 steps per minute. This will allow you to travel a total of six kilometers every 60 minutes.

How should I walk?

To prevent back pain while walking, simply lift both arms overhead and perform gentle, upward stretches. Perform this movement a few times to release any tension in your lower back.

Your upper body should move rhythmically as you walk. Both arms should be kept at your sides. Let your arms swing back and forth as you walk and let your arms guide your upper body as you continue walking. Maintain a straight body from beginning to end, even if it takes more effort to do so.

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