Walking is a normal part of most people’s everyday lives.  At least it used to be until most of us got so dependent on our motorized modes of transportation that it became normal to hop in our vehicles and drive 2 blocks to the gas station for a cup of coffee because who has the time or inclination to walk there and back.

Walking is so normal to our bodies and can be a great aid in our weight loss efforts.  Plus there are tons of free “walking to lose weight” plans available online from reputable sources.  Just Google “walking to lose weight” and you’ll get a bunch of options to choose from.

There’s two big mistakes that many people make when they embark on a “walking to lose weight” plan though.

1)       They don’t walk briskly enough or long enough to effectively zap fat.

2)       They don’t invest in a good pair of walking shoes.

Walking to lose weight is different than taking a leisurely stroll around the block.  Work up a sweat and aim for 60 minutes of walking most days of the week.  It should be hard to talk in full sentences, so if you can carry on a full bore conversation while walking it’s time to step up the intensity.  Do it slowly though, building distance and intensity over time.  Don’t expect to get sixty minutes of brisk walking in most days of the week if you’ve been a dedicated couch potato.  And always talk to your health professional before starting any exercise program.

You say you don’t have a 60 minute segment of time to devote to walking each day?  Then try for 30 minutes or walk in 10 minute increments throughout the day (during a break at work; during your kids soccer practice, after dinner, etc.).   And don’t give up those leisurely strolls.  Every step you take is good for your body and burns calories (and every calorie burned counts!).

Also, take the time to get yourself a good pair of walking shoes.  New Balance and Saucony are my two favorite brands.

To making walking more fun and to help you stick with it, use these tips:

-          Get a walking buddy (being accountable to another person will help you get your butt off the couch on those days that you’re feeling less than energetic).

-          Get a dog, but only if you have the time to take care of and love a dog.  My dog is my best walking buddy because she’s always ready to go for a stroll no matter the time of day or the weather.  Dogs are a big commitment though.  They need to be fed and bathed and loved.

-          Get a pedometer to track your distance and time and to help you build up your speed and endurance.  Optimally, work yourself up to 10,000 steps a day.

-          Listen to music while walking (headphone in just one ear for safety though please).  Good music makes the time fly.

-          Get a change of scenery.  Walk in different places; your neighborhood, a nearby trail, on a park trail, in the woods, and even while power shopping with friends (I racked up 7 miles during a shopping trip a few weeks ago).

-          And, as mentioned above, invest in good walking shoes

Walking is the easiest and cheapest exercise to do because it can be done almost anywhere – no gym memberships required.  All that’s needed are comfortable clothes, a good pair of shoes, and the will to get your butt out the door and do something good for yourself.