The journey to fitness starts first thing in the morning with a good morning walk. Incorporating these changes into your walking routine can help you lose weight in no time.
A morning walk has long been considered a simple but effective way to start the day and is an important part of a healthy lifestyle. Aside from the overall health benefits, this simple workout has established itself as an effective weight loss method. By combining specific methods and approaches with your morning walk, you can turn this simple exercise into a powerful fat-burning workout. There are different types of morning walks you can try to help you lose weight. From brisk walking to interval training, these techniques provide a detailed guide to increasing the weight loss potential of your daily walks.
How does a morning walk help you lose weight?
Walking is an effective way to burn calories and improve your metabolism. When you walk briskly, your body directly expends energy, which results in significant calorie expenditure. The more you walk, the more calories you will burn. Additionally, regular physical activity, such as a morning walk, can significantly increase your basal metabolic rate (BMR). This means that even when you’re not moving, your body turns into a calorie-burning machine. By including a morning walk in your daily routine, you can burn more calories and speed up the weight loss process. According to a 2014 study published in the Journal of Nutrition and Exercise BiochemistryWalking in the morning helped burn fat and reduce waist circumference in obese women over a 12-week period.
Types of morning walks for weight loss
Here are some types of walking styles that you can incorporate into your morning walk to lose weight effectively.
1. Chi walking
Chi walking is a gentle form of exercise that combines walking with elements of Tai Chi. Components of this ancient Chinese practice are used to promote mindful movement, improve posture and increase flexibility, as revealed in a study published in the journal Evidence-based complementary alternative medicine. This gentle form of exercise burns calories and increases muscle mass, which can increase metabolism. Additionally, Chi walking can reduce stress and improve sleep quality, both important for weight management. Focusing on proper breathing and mindful movement can help you develop a healthier relationship with your body and your diet, leading to lasting weight loss.
How to do it:
- Stand straight with your feet hip-width apart, shoulders relaxed, and your core engaged.
- Shift your weight to one foot, lifting the heel of the other foot.
- Take a small step forward.
- Naturally swing your arms against your legs.
- Breathe deeply and rhythmically, focusing on your breathing.
- Pay attention to the movements and sensations in your body.
2. Interval walking
Interval walking is a type of morning walk in which you alternate between intervals of high- and low-intensity walking. This method helps burn calories by increasing your heart rate and elevating your body. During high-intensity bursts, your body draws on its energy reserves, primarily fat, for fuel. This increased energy expenditure, along with the afterburn effect, burns calories even after your workout is over, a study published in the journal Diabetes Care.
How to do it:
- Start with a brisk 5-minute walk to prepare your body.
- Increase your pace to a brisk 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 to 15 minutes.
- Finish with a slow 5-minute walk to gradually lower your heart rate.
3. Nordic walking
Nordic walking, a full-body workout in which you use poles to move forward, is a great way to burn calories and lose weight, a study published in the Journal of Functional Morphology and Kinesiology. By using the muscles of the upper body, particularly the arms, shoulders and core, Nordic walking increases your overall energy expenditure compared to regular walking. This increase in calorie consumption, combined with improved cardiovascular health and muscle tone, can lead to significant weight loss. Additionally, its low-impact nature makes it suitable for people of all fitness levels, reducing the risk of injury and making it a long-term exercise option for weight management.
How to do it:
- Nordic walking poles are specially designed for this activity. They feature adjustable straps and handles to ensure a comfortable fit. You can find them at sporting goods stores or online.
- This involves planting poles with each step, using your arms to propel yourself forward, engaging your upper and lower body for a full-body workout.
- Start with short sessions and gradually increase the duration and intensity as you feel more comfortable.
- Maintain good posture throughout your walk, keeping your back straight, shoulders relaxed, and core engaged.
- Plant the poles into the ground with each step, using your arms to propel yourself forward.
- It should be an enjoyable experience. Feel free to take breaks and enjoy the scenery along the way.
4. Brisk walking
Brisk walking, a more challenging type of morning walk, is a great way to increase calorie burn and help with weight loss. “Brisk walking increases your heart rate and uses more muscle groups than regular walking because it increases your pace and forces you to engage your arms more actively,” says fitness expert Mahesh Ghanekar. This increased intensity results in greater calorie expenditure, allowing you to lose excess pounds. Additionally, brisk walking can improve your cardiovascular health, strengthen lower body muscles, and increase your metabolism, making it an effective and rewarding approach to losing weight.
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How to do it:
- Start with a brisk 5-minute walk to prepare your body.
- Increase your pace to a brisk walk, aiming for a pace that is both challenging and achievable.
- Make bigger strides, but keep them comfortable and natural.
- Pump your arms vigorously while bending your elbows at a 90-degree angle.
- Swing your arms back and forth with your legs.
- After your brisk walk, slowly slow down and walk at a leisurely pace for 5 to 10 minutes to allow your heart rate to normalize.

5. Brisk walking
Brisk walking is a great type of morning walk that you can incorporate into your weight loss journey. It burns more calories than walking slowly because it increases your heart and breathing rate, a study published in the Journal of Obesity and Weight Loss Therapy. This increased calorie expenditure, combined with its ability to improve your metabolism, results in effective fat loss. Additionally, brisk, regular walking can help manage blood sugar levels and reduce appetite, making it easier to stick to a healthy diet. By including this type of walking in your routine, you can lose weight over time and improve your overall health.
How to do it:
- Start with a gentle 5-minute walk to prepare your body for the increased intensity.
- Maintain good posture by keeping your head up and shoulders relaxed.
- Engage your core muscles and swing your arms naturally.
- Increase your pace to a point where you are breathing harder but can still carry on a conversation.
- Take longer strides, but make sure they feel comfortable and natural.
- After your brisk walk, gradually slow down and walk leisurely for 5 to 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 times, 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 will be able to enjoy the many benefits of a morning walk without experiencing any adverse effects.
Related FAQs
How long should a morning walk be?
Ideally, a morning walk should last at least 30 minutes. However, you can start with shorter durations and gradually increase the duration as your fitness improves.
What are the possible risks of rigorous morning walks?
Although morning walks offer many health benefits, potential risks can include joint, muscle, and respiratory pain, especially in polluted areas. It is essential to listen to your body, warm up properly and choose safe walking routes to minimize risks.
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