Experts show how to walk effectively to lose weight

Rachel MacPherson, a fitness trainer in Canada, said that in addition to supporting weight loss, walking also helps clear the mind, according to Eat This, Not That!

Walk 10 to 15 minutes after each meal

According to a study in the journal Sports Medicine , walking helps aid digestion and regulate blood sugar levels.

Walking on an incline burns more calories

MacPherson recommends taking a 10 to 15 minute walk after each meal, before bed or when you wake up.

Combine jogging with walking

A walking routine combined with jogging can improve exercise intensity, heart health and calorie burn.

For beginners, jogging and walking at the same time is an effective way to burn calories, support sleep and reduce stress. Sleep and mood are two important factors that provide motivation to lose weight.

Carry extra weight

If you carry a backpack or wear heavy clothes while walking, you can burn more calories without having to increase your workout time.

According to Ms. MacPherson, backpacks or heavy objects can help burn more calories. In addition, muscles will be strengthened and metabolism will also be accelerated.

Walking uphill

Incline walking has many health benefits. According to research, incline walking burns more calories than regular walking.

Walking on an incline burns more calories than walking on a flat surface at the same pace, says MacPherson. Plus, walking on an incline also maintains muscle and boosts metabolism.

Combine bodyweight exercises

Incorporating weight-bearing exercises like lunges and squats while walking will work multiple muscle groups and help burn calories throughout your entire body.

You should incorporate strength training exercises every few minutes of walking or every 800 metres, says MacPherson.

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