A morning walk has traditionally been viewed as a straightforward yet impactful means of commencing the day, playing a significant role in maintaining a healthy lifestyle. In addition to its general health advantages, this uncomplicated form of exercise has proven to be an effective strategy for weight loss. By incorporating specific techniques and strategies into your morning walk, you can elevate this basic activity into a highly effective fat-burning workout. Various styles of morning walks are available for you to explore in your weight loss journey. Ranging from brisk walking to interval training, these methods offer a comprehensive guide to enhancing the weight loss potential of your daily walks.

How does a morning walk help you to lose weight?

Engaging in walking serves as an effective method for calorie expenditure and metabolic enhancement. When performed at a brisk pace, walking prompts the body to utilize energy, leading to a significant calorie deficit. The frequency of your walking sessions directly correlates with the number of calories burned. Furthermore, consistent physical activity, such as a morning walk, can notably elevate your basal metabolic rate (BMR). This elevation implies that your body continues to burn calories even during periods of rest. By incorporating a morning walk into your daily regimen, you can increase calorie burn and facilitate the weight loss journey. A study published in the Journal of Exercise Nutrition and Biochemistry in 2014 indicated that morning walking contributed to fat loss and a reduction in waist circumference among obese women over a span of 12 weeks.Morning walk is an effective form of workout for weight loss. Image courtesy: Adobe Stock

Types of morning walks for weight loss

Here are some types of walking styles that you can incorporate in your morning walk to lose weight effectively.

1. Chi walking

Chi walking is a gentle exercise method that integrates walking with principles of Tai Chi. This ancient Chinese practice emphasizes mindful movement, enhances posture, and promotes flexibility, as indicated by research published in the journal Evidence-Based Complementary and Alternative Medicine. This low-impact exercise not only aids in calorie burning and muscle mass development, which can boost metabolism, but also contributes to stress reduction and improved sleep quality—factors that are crucial for effective weight management. By concentrating on proper breathing and intentional movement, individuals can cultivate a healthier connection with their bodies and food, facilitating sustainable weight loss.

How to do:

• Stand tall with your feet hip-width apart, shoulders relaxed, and your core engaged.
• Shift your weight onto one foot, lifting the heel of the other foot.
• Take a small step forward.
• Swing your arms naturally in opposition to your legs.
• Breathe deeply and rhythmically, focusing on your breath.
• Pay attention to your body's movements and sensations.

2. Interval walking

Interval walking is a type of morning walk in which you alternate between high and low-intensity walking intervals. This method helps burn calories by raising your heart rate and elevating your body. During high-intensity bursts, your body draws upon its energy reserves, primarily fat, for fuel. This increased energy expenditure, along with the afterburn effect, burns calories even after you have finished your workout, as found in a study published in the journal Diabetes Care.

How to do:

• Begin with a 5-minute brisk walk to prepare your body.
• Increase your pace to a fast walk or light jog for 30 seconds. Focus on pumping your arms and taking longer strides.
• Slow down to a comfortable walking pace for 60 seconds.
• Alternate between high-intensity and low-intensity intervals for 10-15 minutes.
• Finish with a 5-minute slow walk to gradually bring your heart rate down.

3. Nordic walking

Nordic walking is a comprehensive exercise that involves the use of poles to propel oneself forward, making it an effective method for calorie burning and weight reduction, as indicated by research published in the Journal of Functional Morphology and Kinesiology. This activity engages various upper body muscles, such as the arms, shoulders, and core, thereby enhancing overall energy expenditure in comparison to standard walking. The combination of increased calorie consumption, improved cardiovascular fitness, and enhanced muscle tone can contribute to notable weight loss. Additionally, its low-impact characteristics render it suitable for individuals across all fitness levels, reducing the risk of injury and establishing it as a sustainable exercise choice for weight management.

How to do:

• Nordic walking sticks are specifically designed for this activity. They have adjustable straps and handles to ensure a comfortable fit. You can find them at sporting goods stores or online.
• It involves planting sticks with each step, use your arms to propel yourself forward, by engaging your upper body and lower body for a full-body workout.
• Begin with short sessions and gradually increase the duration and intensity as you become more comfortable.
• Maintain good posture throughout your walk, keeping your back straight, shoulders relaxed, and core engaged.
• Plant the sticks in the ground with each step, using your arms to propel yourself forward.
• It should be an enjoyable experience. Don't hesitate to take breaks and enjoy the scenery along the way.

4. Power walking

Power walking, a more intense variation of a morning stroll, serves as an effective method for increasing calorie expenditure and facilitating weight loss. According to fitness expert Mahesh Ghanekar, "Power walking elevates your heart rate and engages more muscle groups compared to standard walking, as it involves a quicker pace and a more vigorous use of the arms." This heightened intensity leads to greater calorie burning, aiding in the reduction of excess weight. Additionally, power walking can enhance cardiovascular health, strengthen lower body muscles, and boost metabolism, making it a beneficial and fulfilling strategy for weight management.

How to do:

• Begin with a 5-minute brisk walk to prepare your body.
• Increase your pace to a brisk walk, aiming for a rate that is both challenging and feasible.
• Take greater strides, but keep them comfortable and natural.
• Pump your arms vigorously while bending your elbows to a 90-degree angle.
• Swing your arms back and forth together with your legs.
• After your power walk, gently slow down and walk at a leisurely speed for 5-10 minutes to allow your heart rate to normalise.

Practice power walking for shedding extra kilos. Image courtesy: Adobe Stock

5. Brisk walking

Engaging in brisk walking serves as an outstanding form of morning exercise that can be effectively integrated into your weight loss regimen. Research published in the Journal of Obesity & Weight Loss Therapy indicates that brisk walking expends more calories compared to slower walking, as it elevates both heart and respiratory rates. This heightened calorie burn, along with its capacity to boost metabolism, contributes to effective fat reduction. Furthermore, consistent brisk walking can assist in regulating blood sugar levels and curbing appetite, thereby facilitating adherence to a nutritious diet. By incorporating this walking style into your daily routine, you can achieve gradual weight loss and enhance your overall well-being.

How to do:

• Start with a gentle 5-minute walk to prepare your body for the increased intensity.
• Maintain good posture by keeping your head up and your shoulders relaxed.
• Engage your core muscles and swing your arms naturally.
• Increase your pace to a point where you're breathing harder but can still carry on a conversation.
• Take longer strides, but ensure they're comfortable and natural.
• After your brisk walk, slow down gradually and walk at a leisurely pace for 5-10 minutes to allow your heart rate to return to normal.

Things to keep in mind

• Start with a gentle warm-up to prepare your body for exercise.
• Pay attention to your body's signals and avoid pushing yourself too hard.
• Avoid taking a morning walk during peak pollution hours, especially in urban areas.
• Invest in good quality walking shoes that provide adequate support.
• Drink plenty of water before, during, and after your morning walk.

By taking these precautions, you can enjoy the many benefits of a morning walk without experiencing any adverse effects.

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