Movement is an important factor for effective weight loss. It is no secret that movement directly affects the weight. Have you ever though how many steps a day you should make in order to lose weight?

Walking offers numerous health benefits, which primarily relate to the removal and reduction of the risk of cardiovascular diseases.

Your daily walks also affect the body and excess pounds the same as dieting and doing more intense sports. Here are the rules you should follow to replace the complex exercises with simple walking.

Distance, speed and weight – these are the main factors that affect the calories you spend during walking. To have this information and be as accurate as possible, use a pedometer, a fitness bracelet, or a phone application. With these 3 tools you can track the number of steps you take daily, the amount of activity, calories burned, water intake, and so on. If you walk a lot, but your weight doesn’t change, the devices can calculate how many steps you need to make to make it happen. But don’t forget that every organism is different.

100 kcal = 2000 steps = 1.6 km

1 kg = 140,000 steps = 7,000 kcal = 112 km

How to increase the duration of your walk:

• Don’t use a car or public transport on the way to work.
• Bring and take the children from school and kindergarten.
• Don’t get on escalators or elevators, but instead use the stairs.
• Take your dog on the walks.

How to make the walks more appealing:

• Find a company (you won’t feel the distance traveled and time if you have someone to talk to)
• Listen to your favorite music or audiobook.
• Walk in different places, choosing a variety of routes every time

To find out the average length of your step, go 20 meters and count how many steps you have made. Pass the distance at medium speed. Divide the meters to the number of steps to get the average length.

The walking speed is particularly important for your weight. Up to 70 steps per minute is the least you need to make. You will feel a stronger strain on your body if you make 111-130 steps per minute.

Keep your body in the correct position while walking – the pelvis should be in neutral position, the pubic bone perpendicular to the ground, shoulders – away from the ears.

Wear comfortable clothes. Dress something that you can easily take off in case you become warm. Also wear soft and lightweight footwear. They need to be a little more comfortable than the shoes you usually wear. Take the first five minutes at a slower pace to warm up. Hold your body upright so your elbows and knees will be slightly bent and your palms collected in a fist but not held tightly.

Accelerated heart rate, rapid breathing, and mild to moderate sweating are normal during physical exertion. The first few days you may experience mild pain and weakness in your muscles. Pay attention to the reaction of your body. If you have a feeling that you are getting too tired, slow down or relax. However, if you experience symptoms such as chest pain, difficulty breathing, dizziness, or nausea, stop walking and immediately seek help.