Forget the gym: A brisk walk is like a good workout.

Published: 05th March 2009
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This form of training may very well result in weight loss. And is healing depression and stress as well. All you need to do is walk.

The best is that it's free, fun and refreshing. It requires either a gym or a personal trainer. And soon it becomes a natural part of everyday life. As you learn the correct technique, going faster and longer, you will lose weight and feel much better.

Recent studies showed that obese people who walked for 30 to 60 minutes a day lost weight, even if they did not change anything in their lifestyle.

Another study shows that regular walking help to prevent peripheral artery disease (which inhibits the blood flow in the legs and causes pain).

Regular fast walking can prevent colds, etc..
Researchers at the University of Massachusetts Medical School have found that people who walked like this every day had 25 percent fewer colds than those who were sedentary.

Since walking is a weight-bearing exercise, it may also help to prevent certain bone diseases.

Best of all, walking makes you feel good. People suffering from depression or stress-related illnesses, and take quick walking three to four times a week for 30 minutes, feel much better already after a couple of weeks.

Although a 20-minute power walk at lunchtime is all you are capable of, it's already after six weeks comparable to a course of psychotherapy.

Walking to weight loss and wellness works excellent.


How much and how often?

Health experts recommend that we should walk 10,000 steps a day (about 4-5 miles, depending on step length) to keep us healthy. Most of us are probably getting about 5,000 steps per day.
To lose weight you need to go at least 15,000 steps a day.

Depending on the various current fitness levels, it is difficult to put up a good training plan, but the following can be considered as normal.

Beginner
* Monday-Saturday: Walk 15 minutes at a moderate pace.
* Sunday: Walk slowly in 30 minutes.

Medium Moderate
* Monday: Rest
* Tuesday to Friday: Walk 30 minutes in a moderate pace.
* Saturday: Walk 30 minutes fast.
* Sunday: Walk 45-60 minutes at a moderate pace.

Advanced
* Monday: Rest.
* Tuesday to Friday: Walk 45-60 minutes at a moderate pace.
* Saturday: Walk 45-60 minutes at a rapid pace.
* Sunday: Walk 60 minutes at a moderate pace.

After a few weeks you know best yourself what is right for you.


A popular way to walk is with poles. Kind of ski-poles.
But to burn fat quickly and effectively you should be familiar with the right technology. However, studies show that those who use the poles burn average 20% more calories at the same distance than those who walk in the common manner.

Varying terrain.
Walk not only on ordinary road. Go in the forest on a path sometimes. That way you are training the balance in a better way and it is much more joyful and gives a much better relaxation of the mind.

Walk to feel better. To the body and to the soul.

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