By now, you’ve seen the headlines of walking for weight loss. This is one of the best ways to burn fat steadily and it’s free. But what walking routine should you try? How can I get the most out of my walk?
Denise Austin, a fitness expert, Fits over 50 Magazines affiliated with Women’s world, Shared her secrets for aerobic exercise to blow away the best fat. How Dennis outperforms her fitness (and why her walk is so effective and painless!)
It’s all about shoes.
“To get the most out of your walking routine, be sure to wear the right shoes,” says Dennis. “They need to be comfortable, provide ample arch support, and not be overused.”
That’s true — doing the right kick can make all the difference when you’re exercising. Dennis loves the Easy Spirit sneakers (purchased from Easy Spirit, $ 75), which are lightweight and designed with both comfort and style in mind. He can also check out 21 top picks for running shoes. Here are some tips for how you can choose the best walking shoes for you!
- Shopping in the afternoon. Your feet will swell a little later in the day. Try sneakers in the afternoon to find the right size and avoid pinching shoes.
- Please wear old sneakers at the store. Doing this will help shoe professionals to see which parts of the shoe are the most worn. That way, experts will be better able to recommend sneakers that best support your walk.
- Perform some movements. Take sneakers for a test spin by doing some squats. If the shoe has the right amount of support, the knee will move over the foot, not the inside.
- Check the stability. If the shoe bends easily along the arch, you will not get the lateral support you need to walk. Instead, the sneakers need to bend with the ball of the thumb. And if you twist your shoes, you should also feel resistance.
- Check the cushioning material. It’s also a good idea to double-check that your walking shoes have a uniform level of cushioning. This will make your feet the most comfortable.
For other tricks to make your walk successful, Dennis suggests you wear a pedometer. “Wearing a pedometer to keep track of your steps can also be a big motivation,” she adds. “And don’t forget to bring a water bottle to help with hydration.”
The best walking routine for women over 50
Ready to enter a new walking routine? All you need is three steps.
- warm up. Start by walking for 5 minutes at an easy and relaxed pace. It helps warm muscles and loosen joints at 2.5-3.2 mph on a treadmill. This is the time to lower your shape and posture.
- Let’s walk. Your muscles have warmed up, so increase your pace! Start walking at a moderate to lively pace — if you’re on a treadmill, it’s 3.2 to 3.7 mph. Your stride must be comfortable. Pump your arms to shed blood and increase your heart rate. Continue at this pace for 20 minutes.
- cool down. Finish your workout with a simple 5 minute walk (about 2.5-3.2 mph) to bring your body back to normal temperature. Tap your back to get up and move!
According to Dennis, a 30-minute walk every day can burn about 43,800 calories a year. We hope this news will help you get ready and develop a healthy and enjoyable routine. It’s time to move!
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This article was originally published in our print magazine Fit Over 50.
