08/15/2010 09:17 am ET Updated Nov 17, 2011

3 Ways to Walk to Weight Loss

Exercise is an important part of a healthy lifestyle. For people who are trying to lose weight, walking is one way to get in the 60 to 90 minutes of exercise each day recommended by the American College of Sports Medicine. Making small changes to your daily routine can help you to increase your calories burned through weight loss.

Add Intervals

When you walk, instead of walking at a steady pace the entire walk, increase your speed for short periods of time. This enables you to use more calories that you would use if you continued at a steady pace, according to The Fitness Walking Guide. While you are walking with intervals, you can add some incline changes. Walking up and down hills uses more energy than walking on a flat surface. If you are walking on a treadmill, you can use a setting on the treadmill that uses varying inclines.

Make Small Changes

Walking to lose weight doesn't have to stop once your workout time is over. You can add more walking into your daily routine. You can park in a spot that is as far away as possible from the entrance of a store. Instead of sitting down on your break at work, walk around the building or walk in place. When you have the option to take the stairs or go up an elevator or escalator, choose the stairs.

Challenge Yourself

Get a pedometer and track how many steps you walk each day for two days. After the two days are over, challenge yourself to walk an additional 250 steps each day for a week. If you meet that goal each day of the week, treat yourself to a reward. Have a pedicure or buy a movie you have wanted to see. At the beginning of the next week, set a new goal. Ideally, you should walk 10,000 steps per day, states Shape Up America.


American College of Sports Medicine: Physical Activity Guidelines
•The-Fitness-Walking Guide: Try Interval Training
•Shape Up America: 10,000 Steps

About this Author

Casey Holley

Casey Holley is a medical writer who began working in the health and fitness industries in 1995, while still in high school. She has worked as a nutrition consultant and has written numerous health and wellness articles for various online publications, including LIVESTRONG.COM. She has also served in the Navy and is pursuing a Bachelor of Science in business administration from Everest University. Courtesy of LIVESTRONG.COM