How Long and How Often to Walk for Weight Control

Spring is here and April is walking month, so lets get outside and start walking off those lbs.

How Long is Enough?

• 30-60 minutes at 50-70% of your maximum heart rate is recommended.
• Start with walking at an easy pace for 5-10 minutes.
• Stop and do some stretches and flexibility exercises.
• Walk at your target heart rate for 30-60 minutes.
• Cool down at a slower pace for 5 minutes.
• Finish with some gentle stretches.
• For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.

How Often Should I Walk?

• For weight loss, walk most days of the week.
• Time spent walking per week should be 5-10 hours.
• On your non-walking days, try some strength training exercises.
• If you find yourself worn out, take a day off. But be sure to get back walking the following day.

Follow the 10,000 step day program to lose about 1lb a week