Start with a brisk 10-minute walk at least 4 days a week, for 3 weeks.
From week 4, increase the duration by 5 minutes per week until you are able to walk 30 minutes per day, 6 days a week.
Aim to walk 5km in 45 minutes 3-5 times per week. If the pace is too fast, walk slower but increase the distance.
Increase the intensity of your workout.
Include uphill/downhill and climbing stairs.
Walk on the beach, the sand increases the intensity level.
Use 1-2 kg hand weights. Swing your arms naturally and bend your elbows slightly, keeping your arms close to your body.
Try speed walking.
Keep your head upright.
Your chin in a neutral position – not tucked in towards your chest or too high.
Shoulders back and relaxed.
Always keep one foot on the ground.
Heel first, rolling onto the ball of your foot, finishing with a strong push off the toes.
Focus on a quicker, smooth movement rather than longer strides.
Swing your arms
This makes your walk a total body workout.
Bend your arms at the elbows and swing them in step with your feet.
Fitness walking to lose weight
After about 2 weeks, your leg muscles should feel stronger and your energy levels increased.
Weight loss will happen when you increase and maintain a regular walking program. It takes time and patience.
To achieve significant weight loss, a combination of exercise and calorie reduction in your diet is recommended.
Walk throughout the day
You should be doing at least 30 minutes of moderate intensity exercise daily.
Any activity you do counts and can be accumulated (i.e., three 10-minute walks spread out during the course of the day) has real health and fitness benefits.
Walking is a great low-impact exercise that can help you meet your health and fitness goals.
Accumulating daily activity
Try to accumulate a full 30-60 minutes of daily activity by doing combination of the following:
Take a 10–15-minute brisk walk during your breaks.
Take a 10–15-minute brisk walk before or after meals.
Walk up and down stairs instead of taking the elevators and escalators.
Do some gardening or yard work.
Walk the dog.
Walk to grocery store.
Sign up for an evening dance class, running or walking club.
Walk on sidewalks where possible. If walking on streets, always face oncoming traffic.
Avoid walking after dark. If you choose to do so, walk on well-lit streets wear reflective accessories and light-coloured clothing, carry a flashlight, a whistle, and a cell phone.
Walk with a mission. Try to look like you know where you are going and walk briskly.
In case you are attacked, yell "FIRE!" instead of "Help". People will respond to you more readily if they hear "FIRE!"
Try to let someone know where and when you will be walking so, they know your whereabouts and when to expect you back.
Walk in groups or join Run Walk for Life