15 Walking Routines to Lose 30 Pounds in 90 Days
Walking is one of the most straightforward and effective methods of weight loss. "Research has shown that walking can improve weight management, lower blood pressure, improve sleep quality and relieve depression and anxiety," says sports medicine physician Brett Bentley via the University of Alabama Medical Center. "Walking can even increase good cholesterol and lower bad cholesterol." Here are 15 walking routines to lose 30 pounds, get fit, and improve your health.
Wear the Right Clothes
Wearing comfortable clothing will keep you focused on your workout rather than your outfit. "To help you stay comfortable and dry, choose fabrics that pull sweat away from your skin and dry quickly," according to MedlinePlus. "Many quick-drying fabrics are synthetic and made of polyester or polypropylene. Look for terms like moisture-wicking, Dri-fit, Coolmax, or Supplex. Wool is also a good choice to keep you cool, dry, and naturally odor-free. Some workout clothing is made with special antimicrobial solutions to combat odor from sweat."
Start Small
If you barely work out, don't start by attempting 10k steps a day. Make smaller, more realistic goals. As your strength and endurance builds, add more steps.
Listen To Music
Music can make working out an absolute pleasure. "As our brain focuses on music, we may be less aware of fatigue and strain on our cardiovascular system and muscles during exercise. This may also explain why workouts seem to go by faster when we listen to music," Dr. Paul Wright, senior vice president and system chair of the Neuroscience Institute, tells Nuvance Health.
Get Competitive
Many apps offer group settings where you can compare your daily steps with friends, family, and coworkers. Make it fun by competing to see who can hit their steps the most in a week.
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Try Interval Training
Interval training can give your walks a little edge. "You can also alternate periods of brisk walking with leisurely walking," say the experts at the Mayo Clinic. "This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking."
Drink Plenty of Water
Walking is a more gentle exercise compared to say, HIIT, but that doesn't mean you don't need to stay hydrated. Drink before, during (if necessary), and after your workout to perform at your best.
Step It Up
Once you get into a groove, don't be held back by the 10k a day rule. "It takes effort, but we can accumulate 15,000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace," Dr. William Tigbe, a physician and public health researcher at the University of Warwick, tells the New York Times. "This can be done in bits. Our metabolism is not well-suited to sitting down all the time."
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Eat a Healthy Diet
You could walk for hours and essentially undermine all that process by eating high-calorie junk food. Stick to satiating whole foods that make you feel good and fuel your walks.
Social Walks
Turning your walks into social time with friends and family is ideal. You get all the benefits of time spent with loved ones, while getting your steps in. By working out together, you can encourage and hold each other accountable.
Don't Dawdle
While the whole point of walking is a low-impact exercise that burns fat, try to stay at a brisk pace. "If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day," Katherine Zeratsky, RD, LD, tells the Mayo Clinic. "Of course, the more you walk and the quicker your pace, the more calories you'll burn."
Hit the Treadmill
If the weather is bad or you just don't live close to a nice/safe walking spot, hit the treadmill. You can adjust the incline to give your walks a boost, and don't have to worry about getting rained on or having to share the road with cars. Keep your hands off the treadmill bars!
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Hit the Trails
If you're lucky enough to live near nice hiking trails, go for it. Getting outside has so many benefits for our health. Spending time outdoors is good for both physical and mental wellbeing.
Walk At an Incline
"The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps, and calves, all of which have to put in overtime when the incline is increased," certified personal trainer Chrys Crockett tells NBC News. "This increase of energy burns more calories and, depending on your weight and cardiovascular endurance, can also burn more fat."
Rest When Needed
Do not be a hero and keep pushing through injury or severe discomfort. Take a rest day a week to recuperate and allow yourself to hit the ground running (so to speak) when the week starts again. This allows you to maintain weight loss for longer.
Eat More Protein!
Fuel your fat-burning and muscle growth with protein. "Your first meal of the day — hopefully for everyone that's breakfast — should have at least 30 grams of protein. That's really important, especially if you're trying to maximize muscle growth," Sarah Wardlaw, MS, L/ATC, CE, tells Mass General Brigham. "Then aim for another 30 grams with each meal. Add protein-rich snacks throughout the day, such as protein bars, homemade protein balls made from protein powder, cottage cheese, or meat sticks." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
