Making one small change to the way you walk can maximise weight loss

15 January 2024 , 13:57

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Walking can help you to lose weight (Stock Image) (Image: Getty Images)

As part of your New Year's resolution to get healthier, you may have promised yourself you'll walk more, making a goal to get out and about at least once a day - but there's a simple modification you can make while walking which can boost weight loss.

Gyms just aren't for everyone as the thought of stepping in one can be daunting, and just not enjoyable. But getting out in nature will always make you feel better, and a health expert has shared ways you can maximise weight loss as you go for your daily walk. Cedric Bryant, president and chief science officer of the American Council on Exercise, says "walking uphill or inclining your treadmill increases the intensity and challenge of the walk", meaning that it will be more effective if weight loss is your goal.

He said: "You can also introduce some intervals where you change your walking speed. If you're outside, maybe walk really briskly from a stop sign to a stop sign and walk at a normal pace until you get to your next stop sign", reports Wales Online.

And if you're one of those people who do like the gym, you can do the same workout on the treadmill by upping the speed and incline after three minutes. He also shared that moving your arms as you walk, or power walking, can help you to burn more calories.

The expert also recommends walking 45-60 minutes a day to aid weight loss, which is an additional 15-30 minutes more than most basic health guidelines say.

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Current NHS guidelines state that all adults should aim to:

• Do strengthening activities that work all the major muscle groups on at least 2 days a week
• Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
• Spread exercise evenly over 4 to 5 days a week, or every day
• Reduce time spent sitting or lying down and break up long periods of not moving with some activity

Danielle Kate Wroe