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Tips For Walking For Fitness

How to Make Your Walk Work Harder

Since tomorrow is Start Walking Day, I wanted to stroll out some tried-and-true tips for getting the most out of your walk. Just because walking is one of the first things we learn to do as humans doesn't mean we don't have more to learn. If you're walking for exercise or if you just want to make your regular walks more fitness filled, here are some tips on making your walk work harder for you.

  • Pay attention to your posture. Look straight ahead with your chin parallel to the ground, rather than looking down. Meanwhile, keep your shoulders down and back, away from your ears.
  • Activate your abs. Stand up straight so your ribs are stretching away from your hips, and be careful not to lean forward or backward at the waist or puff out your chest. When going downhill, sit back slightly, but keep your weight over your feet.

For three more tips,


  • Move your arms. Swing your arms back and forth to burn more calories, and bend at a 90-degree angle when climbing uphill.
  • Pick up the pace. To burn serious calories, you should walk at a pace of at least 3.5 miles an hour. A 130-pound woman will burn 236 calories walking for 60 minutes at 4 miles per hour. To speed up, take faster, smaller steps, rather than larger ones.
  • Take the hills. If you can, add some incline to your routine to burn even more fat and calories. Health recommends first replacing 25 percent of your walk with small hills, then ramping up from there.


margokhal margokhal 8 years
I did ALL of these things last week when I started walking to lose weight, and I *seriously* messed up my back, especially the chest muscles right under my breastbone and around the widest part of my ribcage. I'd like to exercise again, but I'm not going to do it if it's going to make me seriously sore and broken for 2 weeks! What did I do wrong? I stretched for like 15 min. before and after each walk. [I guess maybe after a certain weight, you can't do some of these things? I weight almost twice as much as the example given! My doctor suggested that this might be the case]
dd-sugar dd-sugar 8 years
And then there's always a weighted vest. I had to look really hard to find one that didn't look too manly! I bought a GoFit 10 lb walking vest, (off white) mainly to make my easy exercise DVDs a little harder. I want to go hiking with it but don't want to look dorky! At least it's not the big black, military-like vest. We'll see if I get any rude comments!
lollofit lollofit 8 years
great tips but aaaah! What's up with the crazy angle on this pic?
goddessru goddessru 8 years
I end of walking 2mi everyday just on my commute to work. This works up to about 40m broken up. In the past I used to walk super fast from the crazy ppl in my old neighborhood, and never gained a pound! LOL. Now that the weather is getting nicer, I'm starting to walk again. Last week I did 7mi and I'll have to incorporate some of your walking tips tomorrow.
fleurfairy fleurfairy 8 years
My main form of exercise is walking because my dog needs alot of energy exertion. Usually it's an hour long and boy is it a workout. Especially on hot Texas days.
mondaymoos mondaymoos 8 years
I wish I could do walking, but I get bored so fast... I'd much rather be running.
Spectra Spectra 8 years
Picking up the pace really helps...when I bring my dog, we end up walking REALLY fast because she's always so interested in smelling absolutely everything along the way.
MrsRachel MrsRachel 8 years
I love walking for exercise! Thanks for the tips!
le-romantique le-romantique 8 years
aaaah i love walking! the only exercise i do is a 45min walk every day and yoga like 2 or 3 times a week, if i feel like it. I have to have my walk everyday or I feel like a blob of mush from lack of activity. I walk at about 4-5mph and I swing away!!! I probably look ridiculous, but 'power walking' is pretty funny looking, anyway... my problem right now is that i stepped on my iPod and broke the screen so that has kept me inside the past two days aaaaah! I jsut have to find the shuffle button, then i'll be set :]
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