When it comes to exercising for weight loss, the focus is mostly on aerobic exercises and strength training. But stretching and walking can not only add variety to your exercise schedule but also speed up the disappearance of all that extra weight you have been trying to lose. These physical activities are not big calorie burners but can work wonders when blended with the right weight loss programs. Let’s see how:


Stretching


man stretching in early morning
  • Just a few minutes of stretching each day can help improve the range of motion in your joints.
  • Stretching helps to decrease the risk of strain and injury during exercise, making you more likely to stick to your workout.
  • It helps to get your blood pumping, without increasing your adrenaline.
  • Stretching helps to improve your mood and lower your stress level. This may be very helpful if you are trying to curb emotional eating.
  • By keeping you more mobile during the day, stretching increases the amount of calories burnt through non-exercise activities.

Note: Simple stretches, when you get out of bed each morning, are good enough to get you these benefits. So if you pair up these stretching exercises with a complete workout program, you can imagine how you'll benefit from a healthier body and improve your chances of weight loss.


Walking


young person walking in walking shoes
Walking is a safe and effective weight loss exercise, particularly for those who are unable to do more rigorous exercise.
  • A brisk walking workout (100 steps/minute) for 30 to 60 minutes is recommended for weight loss.
  • For weight loss, walk on most days of the week.
  • If you don't have time for a sustained walk, find time to take 15-minute strolls at least two to three times in a day.
  • It is good to alternate short walking days and long walking days and take a day’s rest as needed. 

Here is a plan that you can follow:

note saying walk more pinned on blue wall
Short Day: Warm up at an easy pace for 5 minutes. Speed up to a brisk walk at the target pace for 30 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.
Long Day: Warm up for 5 to 10 minutes at an easy pace. Stretch. Walk at the target brisk walking pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.
Long Easy Day: Warm up for 5 to 10 minutes at an easy pace. Stretch. Walk at the target brisk walking pace for 30 minutes. Slow to easy pace for additional 30 minutes. Finish with gentle stretching.

Note: When walking for weight loss, you should take no more than one day off in a week. Happy walking!



For any query related to physical fitness, consult an Internal Medicine Specialist at www.healthcaremagic.com

About the Author

Vidhi Ghildiyal

Vidhi is a writer and blogger with more than 6 years of experience in developing content for varied verticals.


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