Walking is a simple and effective way to exercise and stay fit. In fact, a study from the Harvard School of Public Health found that walking at a moderate pace for 30 minutes daily can reduce your risk of heart disease, stroke, and type 2 diabetes. But what if you want to increase how many calories you eat? Walking burn? Here we present some tricks from Harvard University to burn more calories while walking every day.
Walk briskly
To burn more calories while walking, it is important to walk at a fast pace. Most people can walk at a speed of 3 to 4 miles per hour. If you want to burn more calories, try increasing your speed to 4 to 5 miles per hour. Walking at this pace can help you burn up to 25% more calories than walking at a moderate pace.
Add slopes to your walk
Walking uphill can be more challenging, but it may also help you burn more calories. If you have the opportunity, add some slopes to your daily walk. Even a little slowdown can make your body work harder, which can increase the amount of calories you burn.
Use your arms
While walking, use your arms to increase the intensity of the exercise. Swing your arms naturally while walking, and to add strength, you can use small weights in your hands. This will increase the amount of calories you burn and can also help strengthen your arm muscles.
Do walking periods
Walking intervals involve walking at different speeds and paces while walking. For example, you can walk quickly for one minute, then slow down and walk more slowly for two minutes. Repeat this pattern throughout your walk. Intervals of walking can increase the amount of calories you burn and can also improve your cardiovascular health.
Walking with a friend
Walking with a friend is not only more fun, but it can also help you burn more calories. By walking with someone, you are more likely to stay motivated and committed to walking. Also, if you are walking with someone who walks faster than you, you may feel more motivated to walk faster and burn more calories.
I put weights on my ankles
Adding weights to your ankles can make walking more difficult, which may increase the amount of calories you burn. However, it is important to keep in mind that placing too much weight on the ankles can be harmful to the joints in the legs. Start with small weights and gradually increase the amount of weight as your body adapts.
Walking on different surfaces
Walking on different surfaces can make walking more difficult and can also increase the amount of calories you burn. For example, walking on the beach or in mountainous areas requires more effort.
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