Walking to lose weight is a popular option for those who wish to embark on an exercise program. Walking is one of the best forms of physical activity that can help people shed pounds and feel better about themselves. Just by walking one brisk mile ( 1.6 km), a person can burn as many calories as someone running one (1.6 km) mile at a moderate pace.

A sensible goal is to walk for 30 minutes at least four or five times a week in order to receive the most benefits from a walking program. A 150-pound (68 kg) person walking between 3.5 to 4 (5.6 to 6.4 km) miles an hour can expect to burn about 300 calories. Walking several days this distance can help the average person lose weight.

In order to walk to lose weight, a person should try to take more steps throughout the course of the day. The amount of steps can be tracked by wearing a pedometer. Taking the stairs instead of the elevator or escalator will help most people achieve the goal of walking more miles. For example, if a person takes at least 5,000 steps throughout the course of one day, she will have walked about 2.5 (4 km) miles.

Work on technique in order to walk to lose weight. For example, bending the arms at a 90 degree angle and pumping like a race walker will help a person achieve a quicker walking pace. On average, this will allow someone to burn about five to ten percent more calories. Burning more calories will help someone walk to lose weight.

Another good technique to use while walking is to employ interval training. Every five minutes, speed up the walking pace. Keep the pace for about two minutes before returning to the regular speed.

Instead of walking on a track, consider varying terrain. For example, walking on sand, grass, or gravel will increase calorie burn. Trudging uphill can also burn more calories than walking on a flat surface, as long as the walker maintains a steady pace. Uphill walking also helps a person build strength and stamina as she works to make it to the top of a hill.

Choosing to walk to lose weight is one of the simplest, most inexpensive exercise activities to try. Whether a person walks on a treadmill or outdoors, walking is a sensible way to lose weight and feel better. People of all ages can benefit from walking, and no special equipment is needed to participate in a walking program. Before a person begins any form of exercise, it's important for her to receive her doctor's permission first.