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Pick up the pace -

When you go for your walk, aim to pick up the pace. Not to the point of running, but speed walking will help elevate your heart and make the most out of the time you've dedicated to walking.

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Wear a weighted vest -

Wearing a weighted vest while you walk will further challenge and strengthen your muscles. It also will require you to work a bit harder to account for the extra weight and, in turn, burn more calories.

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Walk uphill -

For an added challenge, walk uphill. It will work on strengthening your core muscles and legs and increase your heart rate even more than regular walking. 

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Focus on form and posture -

It's important when walking to focus on form and posture. Your arms should fall at your side in a relaxed manner while your back is straight and you're looking straight ahead.

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Incorporate resistance training intervals -

To burn fat, consider adding the occasional resistance training exercise. For example, walk five minutes then do 10 squats before walking another five minutes. This type of training will challenge different areas of your body.

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Power walk in intervals -

Power walking in intervals (alternating between speed and normal walking) can help build stamina and burn calories needed for weight loss.

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Do three shorter walks a day - If thirty minutes of consecutive walking isn't possible in your day, try scheduling 10 minutes of walking in the morning, during the afternoon, and then again in the evening before bed.

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Aim for more steps each day -

It can be fun to measure how many steps you take each day. Add in an extra challenge and try to increase your steps each day by a certain number or percentage.

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Take the stairs instead of the elevator -

Whether you're at work, home, or elsewhere, try to opt for the stairs versus taking the elevator. It may not seem like a big deal, but every step counts.

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Get off public transport early -

By leaving public transit a stop or two earlier than usual, you force yourself to walk and get in the extra steps your body needs to lose weight.

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Park farther away -

When you do need to drive, try to park farther from your destination. Not only will there likely be more parking spots available but you'll get in some steps as you hike to your final spot.

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Ask a friend to join you -

Asking a friend to join you on a walk can greatly improve the chances you'll follow through and go. It also will help distract you so you might walk longer or faster and burn more calories.

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Walk while on the phone -

It can be nice to walk and talk on the phone. While you catch up with someone and foster that relationship, you're also more distracted and paying less attention to how far you've actually walked and usually will walk further than planned.

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Set a timer to walk around at work -

Breaks during the work day can add up positively. Whenever you stop for a moment, instead of scrolling on your phone, try to walk around, even if it's just in the office. Set a timer on your phone and get in those steps.

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Walk to nearby destinations -

Make it a point to walk to nearby destinations instead of taking public transportation or a taxi. This healthier lifestyle will help you accomplish your step goals for the day and in general, thereby shedding some weight.

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Shop in-person and carry groceries -

Not only will shopping in person help you save money by avoiding those pesky delivery charges, but it will also be a great motivator to get out and walk. Then, on your trip home, you'll have the extra weight of the groceries, which will help further raise your heart rate as you walk.

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Use light weights during walks -

Adding light weights to a brisk walk will help with your weight loss journey. It challenges your body more and requires it to work a little harder.

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Ideas to help you walk or prepare for walking -

In the following slides, you'll find ideas for walking to help improve your motivation as well as tips to help you make the most of each walk.

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Walk with your dog -

Take Fido out for a walk, he'll thank you and so will your body. Getting out to walk the dog is a great excuse to get in some steps. 

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Walk for a cause -

Whether it's walking for donations or walking with an elderly person who may not get out much. Walking for a cause helps you feel good physically and emotionally.

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Find motivating music or audiobooks -

It can be helpful to keep your mind distracted while you go on walks. One way is to put on some pump-up, inspirational music, or even an audio book. Pop in your headphones and get to walking!

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Wear appropriate walking gear -

If you're going out for a proper walk, be sure you're wearing the right gear. Cushioned sneakers will help keep you comfortable and your back supported.

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Hydrate -

Keeping your body hydrated is essential. When you're walking and sweating, you're constantly losing water. It's key to replenish this water before, during, and even after a walk.

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Check the weather before walking -

If it's going to be dangerously hot or cold or even rainy, be careful going for a walk. Or, if you do, take the necessary precautions to get your steps in, but stay cool in the heat or warm in the cold.

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Stay safe -

When you go walking, always be aware of your surroundings. As an extra precaution, share your location with a friend or loved one.

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How fast should I walk? -

How fast you walk will depend on factors like your level of fitness and how difficult the terrain is. In general, you should aim for about 15 minutes per mile or four miles per hour.

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How does walking compare with running? -

Walking and running are both beneficial for the body as they get your heart rate raised. While running allows you to accomplish more in a shorter time, it does place more stress on your body, which can lead to injuries.

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What are the benfits of using walking poles? -

Walking with poles can be advantageous. Using them causes a higher heart rate than normal walking at the same pace. It also burns 20 to 45% more calories than normal walking.
Sources: (British Heart Foundation) (Good Housekeeping)
See also: The life-changing ways exercise modifies your brain

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