Walk Your Way to Weight Loss

We all know that walking is a great activity for bone health, but most of us don’t think of it as a very effective way to lose weight. Fortunately, it’s possible to take off the pounds by walking; you just need to know how to do it. If you want to lose weight without joining a gym, the following tips will help you shed the excess pounds while improving muscle tone and bone health.

Warming Up

One of the biggest mistakes that people make when starting a walking regimen is to neglect the warm up. After all, we walk around all day; why do we need to warm up to perform an activity we do dozens of times during the day?

Warming up isn’t just a way to stretch your muscles (although that’s the most important function), it can also help you to lose weight. You see, when we begin walking at a brisk pace our bodies don’t realize that we’re engaging in a long-term activity. Therefore, the cells burn sugar instead of pulling out fat from storage. Working up to an accelerated rate lets your body know it’s about to engage in long-term exercise that will require fat reserves. You can warm up by walking slowly for about five to 10 minutes before moving into the fat burning process of your walking routine.

Setting the Pace

Track for Walking

Once you’ve warmed up it’s time to get ready for some serious fat burning. During this portion of your workout, you want to get to about 60 percent of your maximum heart rate. As far as how fast you should be walking, my chiropractor described it like this: “Imagine you’re at the airport and you’re running late for your flight.” Whenever I feel myself slacking off, I imagine that I’ve got 20 minutes to get through TSA and on board and I’m able to pull out a vast reserve of learned muscle movements!

You’ll eventually want to maintain this pace for about 30 minutes for maximum weight loss. However, if you’re a beginner you may find it difficult to meet this goal. Remember that 30 minutes is your goal. If you can’t walk briskly for half an hour right away, don’t give up. Just keep working at it and setting increased goals. Before you know it, you’ll be able to keep up with no problem.


You don’t want to stop walking abruptly unless it’s absolutely necessary. For best results, you need to cool down after any form of exercise. Finish up by walking at an easy pace for the final five to 10 minutes of your walk. This will allow your heart rate and respiration to return to normal before resting. You may want to finish up with some gentle stretches for added flexibility.

Those who say you can’t lose weight by walking alone don’t know what they’re missing. You can absolutely drop the pounds by walking alone. If you’d like to learn more about how to take the weight off safely, talk to your chiropractor. He or she can offer up both diet and exercise advice that will have you walking away from obesity in no time at all. 


Always consult your chiropractor or primary care physician for all your health related advice.

Video credit, Photo credit: Track for Walking by ellenmac11. Used under a Creative Commons license.

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.