WEIGHT LOSS: GET THE MOST OUT OF WALKING
Walking is one of the most convenient, least expensive forms of aerobic exercise. It's also one of the best since it works the large muscle groups in the legs. More intense activities will help burn calories faster, but studies show you burn proportionally more, calories when you walk.
For a low-intensity walking exercise to work as a fat-frying strategy, you need to keep with it for a full 30 minutes or more, and you need to keep it regular, at least four to five times per week.
Begin with a short walk of perhaps 5 to 10 minutes, then increase to about a half-mile, then decrease the time it takes to walk that mile. When you're comfortable with this, increase the challenge until you're up to half to one km in 20 to 30 minutes every other day.
Walk relaxed, but maintain good posture with your chest forward, back straight, and swing your arms naturally. They'll counter-balance your stride.
Take big enough steps, and walk with a heel-to-toe rolling action, springing off the ball of your foot to the next step.
Give it time — not just in terms of days or weeks, but even within each walking session. It takes some amount of distance to settle into a proper, smooth stride.
Think of your legs as pivoting from a point a few inches above your navel. You'll find that your hips will rotate more (though not visibly so) because they're freer than in a conventional walking style; your legs will also remain straighter through most of the stride.
To know whether you're making "good strides", look at the underside of your shoes. If they're wearing evenly, side to side and back to back, you're on the right track.
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