5 tips to help burn more calories during a walk

A lot is being discussed about walking these days. From its impact on the heart to how it keeps the joints strong, the benefits of walking are influencing everyone to adopt a walking routine. Those who still are unaware of the benefits of walking must know that it is not only a great form of exercise but also a fantastic way to burn calories and improve overall fitness.
Walking is easy to incorporate into a daily routine. One does not need anything to embark on a walking routine except for a pair of good shoes. You can walk at any time of the day.

So, the key lies in how to maximize the impact of walking on your body. Here are five tips to help you maximize calorie burn during your walks.
The speed at which you walk can significantly impact the number of calories you burn. Walking at a brisk pace, typically around 3 to 4 miles per hour (or 5 to 6 kilometers per hour), increases your heart rate and engages more muscles than walking at a leisurely pace.

This higher intensity not only burns more calories during the walk but can also elevate your metabolism afterward, leading to continued calorie burn throughout the day. To maintain a brisk pace, focus on swinging your arms naturally, taking longer strides, and engaging your core muscles to support your posture.
Incorporate intervals into your walk. Interval training involves alternating between periods of higher intensity (such as walking faster or uphill) and lower intensity (a slower pace or flat terrain).

This not only adds variety to your workout but also boosts calorie burn. For example, try walking at a moderate pace for 5 minutes, then increase your speed or walk uphill for 1-2 minutes before returning to your moderate pace. Repeat these intervals throughout your walk to challenge your cardiovascular system and increase the overall calorie expenditure.
Pay attention to your walking technique and posture. Walking with proper form can maximize calorie burn by ensuring that you're engaging the right muscles efficiently. Focus on maintaining a tall posture with your shoulders relaxed and your gaze forward. Keep your core muscles lightly engaged to stabilize your torso and support your lower back. As you walk, land on your heel and roll through to your toes, pushing off with each step to propel yourself forward. Avoid slouching or leaning too far forward, as this can strain your muscles and reduce the effectiveness of your walk.


Incorporate inclines or hills into your route whenever possible. Walking uphill requires more effort from your leg muscles, including your calves, hamstrings, and glutes, which in turn increases calorie burn. When walking uphill, lean slightly forward and use your arms to help propel yourself upward. Take smaller steps if needed to maintain a steady pace and prevent excessive strain on your joints. Incorporating hills or inclines into your walk adds variety and challenges your muscles, helping you burn more calories in the process.

Make your walks more challenging by adding resistance. Carrying light weights or using ankle weights can increase the intensity of your walk and enhance calorie burn. Start with a comfortable weight that allows you to maintain proper form and gradually increase the resistance as your strength and endurance improve. Consider wearing a weighted vest to evenly distribute the added resistance and minimize strain on your joints. Resistance training during walking not only burns more calories but also tones and strengthens your muscles, contributing to overall fitness and health.

Effective walking for weight management requires a combination of consistency and intensity. It is recommended to aim for brisk walking at a pace that allows you to talk but not sing comfortably. Starting with 30 minutes a day and gradually increasing to 60 minutes or more is ideal. To enhance calorie burn, incorporate intervals of faster walking or uphill climbs into your routine.
Maintaining proper posture while walking is crucial. Keep your head up, shoulders back, and engage your core muscles. Tracking your progress and setting realistic goals can help you stay motivated and on track. For optimal results, combine your walking routine with a balanced diet.
Consistency is key in achieving long-term weight loss and overall health benefits. Make walking a daily habit to see significant improvements. By following these guidelines and incorporating walking into your lifestyle, you can effectively manage your weight and improve your health.