What is Walk Fitness?
If you have been thinking about adding a new activity to your routine, you have come to the right place. Many people make the mistake of assuming that you need to do strenuous workouts to become fit or lose those extra kilos. Interestingly, walk fitness gets the job done as well. If you aren’t sure how to start with a walk at home workout, you have come to the right place! With cardio walking workouts, you get to move your entire body and stay physically active, which is essential in staying healthy in the long run. Most people have desk jobs where they spend almost half the day behind a desk. This can lead to many lifestyle ailments like diabetes, high blood pressure, and heart ailments. Medical professionals recommend at least thirty minutes of some form of physical activity every day to keep these ailments at bay. You can easily include walk at home exercise
in your daily routine without having to worry about logistics. The best part about a walking workout is that you do not need any special equipment besides a pair of walking shoes.
What is a Walk Fitness Workout?
Walk fitness is a great form of workout, where you need to stretch before you get started. This helps prepare your muscles and joints for the range of motion that will be required during walking. Experts recommend stretching for about five minutes ahead of your walk at home exercise to reduce belly fat
. If you are looking for a low-impact workout, walking for health and fitness is a great option. It encourages movement without putting too much of a strain on your joints or muscles. As you persevere, you will notice that your endurance and strength improve, encouraging you to walk faster and for a longer time. You can also try HIIT walking methods that involve switching between walking quickly and then slowing down and then going back to a faster pace to challenge your body. Regardless of how you go about your walk fitness routine, you will be giving your whole body some much-needed physical movement.
Walking is a great cardio exercise that can be done by anybody, regardless of age or fitness level. It works your larger muscles and also pushes your lungs and heart to do better. With regular walking, your heart will become stronger and even more efficient, keeping you safe from heart ailments often seen in people with sedentary lifestyles.
How Effectively Can We Do Fast Walking Workout at Home?
Once you have made up your mind to try out walk in home workout, here are a few tips to make it as effective as possible:
Try to maintain a brisk pace in such a way that you still have enough breath to carry on a conversation.
Rather than starting your fitness walk at home with a thirty-minute session from Day 1 onwards, try to ease into it by starting with walks from 5 minutes onwards.
Always maintain good form while doing walking exercise for weight loss at home. This will enable you to get the most benefit from this aerobic workout.
Remember to engage your core muscles during your walk fitness workout.
Rather than attempting too long or too short strides, stick to a stride that feels natural
The best walking exercise to lose weight is one where you ember to keep a fast pace without overtiring yourself.
The most effective way of walking for fitness is to keep your head straight up and in the centre of your shoulders without leaning to the sides. Your eyes need to be focused on the horizon.
If you find walking to be a lonely physical activity, try listening to some of your favourite songs, podcasts or even try an audiobook. You will enjoy your solitary activity and won’t even notice the time going by. Some people also prefer to go walking workouts with their friends or other companions.
Who Can Do Walk At Home Exercise?
Taking a walk is a great way to sneak in some exercise into your otherwise sedentary lifestyle. If you are not able to go outside to enjoy a walk, you can still attempt it at home. There are several videos and walk-along channels that encourage and motivate people to make fast walking workout part of their daily routine.
Since walking is a low-impact workout, it can be done by almost anyone, as long as they do not have too much of a mobility problem. Most of the walk fitness workouts also offer simple variations to make it easier for people who have weak knees. The marvellous thing about walking fast exercise is that you can control its pace. Walking is a great physical activity to include in your daily routine as it is good for functional fitness and also does not tire you out too much like strength training and HIIT workouts. You get to control the pace of your walks, making it easily adaptable for people of different abilities.
You can go as slow or as fast as your body deems safe. Once you start improving your endurance, you can slowly increase your pace. Walk fitness workouts are often recommended by medical professionals to people who are embarking on a healthier lifestyle after a long sedentary lifestyle. It is a first-rate place to start your journey to a healthier body.
Who Should Avoid Walk Fitness Workouts?
If you are trying out a walking workout for the first time and are above 40 years of age, it is a good idea to consult a doctor before you proceed. People who already have a bad back, leg pain, or other mobility issues are better off avoiding walk at home workouts that are too strenuous.
List of Best Walk At Home Exercise Workouts
Here are different types of walking workout for weight loss boosting energy:
Regardless of whether you want to boost your energy, burn fat, lift your mood or tone your body, there are several different types of walk fitness you can try out. Let’s take a close look at each walking cardio workout:
Walk Fitness Workout: Treadmill
If you prefer a walk at home workout, the Treadmill is a lovely choice. You no longer have to worry about traffic, weather, or darkness. Once you start walking workout for weight loss regularly on your treadmill, you will notice that you are also able to improve your speed. This can turn out to be a huge motivator and encourage you to walk for longer distances.
Start at a comfortable pace.
Then slowly increase your speed by about 0.5km/h for phase one.
For the other phases increase your speed by 0.2 km/h.
The calories burnt often depend on your weight, walking pace as well as workout duration.
Time: 30 minutes
Walk Fitness Workout: Fast Sprint
This type of walk workout involves cardio walking as fast as possible for a longer duration.
After you warm up, walk as fast as possible for around ten minutes.
Note down how much distance you covered and then turn around and walk at a brisk pace to help you cool down.
When you reach your starting point turn around and repeat from step one.
The goal is to go further from your starting point in the subsequent rounds.
Time: 25 to 30 minutes
Walk Fitness Workout: Calorie Burner
If you prefer a long walking session, this one is right up your alley. You get to burn plenty of calories and also engage your muscles for a longer duration.
Plan out a route that will take you an hour or more to complete.
Remember to stretch and warm up before starting your walk.
You need to pace yourself so that you do not tire out too soon.
Ask friends to join you mid-route to keep you from getting bored.
Also, carry water to prevent getting dehydrated.
Time: 60+ minutes
Walk Fitness Workout: Belly-Busting Walk
This is a HIIT workout that targets your belly muscles.
Engage your core muscles by drawing in your abs inwards and then maintain this contraction while you walk.
You need to breathe while holding the contraction.
Try to activate your ab muscles by swivelling your hips as you walk causing your lower torso to rotate slightly.
Time: 10+ minutes
Walk Fitness Workout: Fat Blaster
Increase your walking pace to boost your metabolism. This is a great workout to burn almost 70% more calories than the other walking workouts.
After your warm-up just start walking at a fast pace.
This will improve blood circulation and also increase your energy levels.
A fitness walk at home is a great way to get your body moving after a tiring day behind the desk.
Time: 10 minutes
Walk Fitness Workout: Happiness Hike
If you live near a hiking trail, a happiness hike is a great workout option. You can even turn it into a fun activity by taking your friends or family along.
Choose a safe hiking trail based on your hiking expertise.
Remember to carry plenty of water and energy bars.
Focus on your feet as you start walking.
Pay attention to your breathing and allow fresh air to flood your lungs.
You can also use this time to mentally open up and talk to your inner self.
Time: 30+ minutes
Walk Fitness Workout: Booster
If you feel a bit blue, try the Booster walk to get your heart pumping and blood flowing.
Choose any direction and walk at a brisk pace.
Keep changing your direction to keep your mind alert and also burn more calories.
This is a great way to wake up a sleepy mind and get those creative juices flowing.
Time: Under 20 minutes
Benefits of Doing Walk Fitness Workouts
Some of the benefits offered by walking exercise for weight loss include:
Better blood circulation.
Boosts your energy
Increase in happy hormone production
Makes your heart stronger
Weight loss walk exercise
Tones your body
Disadvantages of Doing Walking Workouts
Walk fitness workouts are often time-consuming and take more time to burn calories compared to strength training and other physical activities.
Walking fast exercise is beneficial only if you walk at a fast pace without losing your breath.
People with leg pain, bad back or leg issues are discouraged from walking.
Weather can play a spoilsport if you prefer to do your walking workout outside.
Dos & Don’ts
Do stretching exercises before walking workout.
Don’t overstrain while attempting walking exercise for weight loss.
Start your walk exercise for weight loss at a slow pace and then increase it gradually.
Drink plenty of water before and after your walk fitness workout.
Warm up before starting your walking workout.
Wear comfortable clothing that allows free movement of air during your walking sessions.
Use walking workouts as socializing sessions with friends or family to keep you stay motivated.
Listen to music, podcasts, or audiobooks to take your mind off of your walking sessions.
Things Required For Walking Workout if You Are at Home & Gym?
The best thing about a fitness walk at home is that you do not require any special equipment besides a good pair of walking shoes.
If you have a treadmill at home you can use that for your walk in home workout sessions.
You can also take your walk fitness session outside and enjoy some fresh air while you go about your daily workout routine.
Carry a bottle of water while walking to prevent dehydration.
Stay Fit & Healthy
Once you get the hang of walk fitness exercises, you can try your hand at other cardio exercises
for weight loss
like dance workout
, swimming, Zumba, and yoga. As long as you include a workout in your daily routine, you will be able to stay fit and remain healthy for a long time to come.
Walking is a great physical activity to include in your daily routine as it is good for functional fitness and also does not tire you out too much like strength training and HIIT workouts. You get to control the pace of your walks, making it easily adaptable for people of different abilities.
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