taking walking breaks at work instead of sitting in a break room.walking to lunch, work, school, or other activities if possible.parking further away from the door at shops, work, or school.taking the stairs instead of the elevator.People can increase the number of steps they take each day by changing some of their daily movement patterns. Even if a person cannot reach 10,000 steps a day, they should set a reasonable step goal and work to achieve that. However, any steps that a person takes beyond their normal daily step count can help them lose weight.įitness trackers that count steps are an excellent incentive to help people take more steps each day. Some people may even want to increase their total number of steps beyond this amount. People interested in walking for weight loss should consistently hit at least 10,000 steps each day. This works out to roughly 5 miles of walking.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. Share on Pinterest Taking the stairs when possible can increase daily step counts. People who can safely wear a weighted vest will likely see improvements in the number of calories they burn. People with back or neck problems should not use a weighted vest. As with any new exercise, a person should speak to their doctor before using a weighted vest. However, a person should always use caution when wearing a weighted vest. Both practices can lead to muscle imbalance and injury. Though a weighted vest may help burn extra calories, a person should avoid wearing ankle or wrist weights or carrying weights in their hands. One study concluded that individuals who walked at 2.5 miles per hour (mph) on a flat surface while wearing a weighted vest that weighed 15% of their weight, burned 12% more calories than a person who did not wear a vest.Ī person wearing a weighted vest that represented 10% of their body weight and who walked at the same pace on a 5-10% gradient burned an average of 13% more calories.
Heavier people burn more calories because their bodies require more energy to perform the same task than someone who is not as heavy wearing a weighted vest while walking encourages a person’s body to work harder during a walk. Adding extra weight to a workout will burn more calories.
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