As babies we start learning to walk before we’re even one year old. After several months of practice and perfecting our balance, it becomes second nature. By the time we are 80 years old, we will have clocked up about a staggering 216,262,500 steps (based on an average 7,500 steps per day).
It's recommended that we each clock up a minimum of 10,000 steps every day for good health, but when walking for weight loss we need to add on even more strides.
Diet and Movement Specialist Joanna Hall (joannahall.com) says, “Walking is simple and accessible to most of us. Plus it is a form of transport that burns calories and adds to your daily expenditure.”
Due to modern-day modes of transport (and an element of laziness), few people walk to work or school now, opting for cars, buses or trains instead. As a result, few of us achieve that 10,000 step goal. To celebrate National Walk to Work Week and Walk to School Week next week, we’re encouraging you to take part and up your daily treads...
The wonders of walking
Walking works almost every part of your body and it is one of the safest and easiest forms of aerobic activity there is. Aerobic work is essential for burning calories and improving general fitness levels: in short, losing weight and getting in shape. Regular walks will also improve your mood, reduce stress, help you to sleep better and give you more energy.
It’s also a great alternative to running. When you walk, you place up to one-and-a-half times your body weight on your joints, compared to four times that amount when running. This makes walking an excellent option if you have knee and ankle problems, and it also maintains healthy joints and strengthens bones.
Furthermore, walking can provide these long-term health benefits:
- Improves heart health, reducing the risk of heart disease and stroke
- Improves circulation
- Lowers blood pressure
- Decreases cholesterol
- Reduces risk of type 2 diabetes
- Strengthens bones and reduces risk of osteoporosis
- Boosts immune system
Walk this way
You can increase your daily footsteps by walking to work or taking the children to school, or just getting off the bus one stop further away. You could also enjoy the great summer weather with several brisk walks in the park or around the block.
However you decide to up your treads though, it’s important to do it in the right style for maximum results.
According to Hall, “Pace is secondary to technique when it comes to walking.” By using an efficient walking style you could increase the calorie burn without taking one extra step.
Many a celebrity can be seen power walking with dumbbells in hand, swinging their arms back and forth with vigour. But Hall believes this is a less effective style of walking for weight loss. “Power walking places too much tension in the body, raises the impact on joints and can actually decrease energy expenditure.”
On the other hand, following Hall’s walking technique guide will “provide complete posture alignment, use the right muscles in the right way at the right time in the right sequence.” In turn, this will burn more calories and increase your weight loss. Your walking will also feel more relaxed and smooth.
Feet: Make sure you use the front of the upper leg (the quadriceps) and walk through your whole foot. With each foot strike, be aware of walking through the heel and arch of the foot and pushing off the toes... This will result in leaner, firmer thighs and, importantly, makes your buttock muscle, the gluteus maximus, contract, firm and lift.
Hips: Stabilise your hips as you walk: a swing may look sexy but it does nothing for your spine or firming your bottom. To do this, draw up and in through your tummy muscles. This improves your posture, flattens your tummy and also makes your buttocks work more effectively with each step.
Shoulders: Combat rounded shoulders by lengthening through the neck. The best way to do this is to try to create as much distance as possible between your shoulders and your ear lobes. This instantly makes you look taller and leaner – just be careful to draw the shoulders down softly to avoid strain in the neck.
Arms: Aim to hold the arms at a comfortable level, bent at the elbow, and naturally swing them backwards and forwards as you walk. This action pushes your shoulder blades back, which opens up your chest area, again helping to improve your posture.
Hall then recommends you find the optimum walking pace for you for the most effective calorie burn, which she can help you determine at her Walkactive Club.
Help is at foot
You can also get more from each step with these clever toning trainers that use imbalance to make your stabilising muscles and core work even harder:
New Balance, True Balance 850, £60, available in wide width,
jjbsports.com
. These trainers include a unique balance board technology that increases muscle activation by 29% and ups calorie burn by 10% compared to normal trainers.
Reebok EasyTone Renew, £77,
reebok.com
. These trainers feature Balance Ball™; inspired pods with Moving Air Technology that creates softness and micro-instability, which is designed to help tone key leg and butt muscles.
Skechers Shape-Ups, £80,
skechers-shapeups.co.uk
. These simulate barefoot walking, with a dynamic rolling bottom and soft wedge insert. They improve posture, muscle tone and weight loss.
Ramble on down
How many calories can you burn during one walking session? Find out below*
| Time (minutes) |
Speed (km/hr) |
| |
4
|
6
|
8
|
10
|
|
30
|
87 cals |
136 cals |
223 cals |
279 cals |
|
45
|
130 cals |
204 cals |
334 cals |
418 cals |
|
60
|
173 cals |
272 cals |
446 cals |
557 cals |
*All calculations based on a 70kg/11st woman.
Joanna Hall runs her Walkactive clubs, events and courses nationwide. Visit www.joannahall.com for more information.