Guess what, my friends, walking works. Study after study proves that people who walk regularly stay more youthful, stronger, and happier in old age. To get started, try my free 14-day challenge and get walking for a weight loss plan.
Whether you like to walk on a machine, around your workplace, or in your neighborhood, walking can and should easily be incorporated into your daily life.
I’m a huge fan myself. I try to walk a few miles at least six days a week and notice the difference it has made in my physical and mental health.
If you are of the mindset that walking isn’t a good enough workout for you or walking can’t help you lose weight, let me prove you wrong.
If you are doing more sitting on the couch than moving, walking may be the easiest and healthiest way for you to get started with fitness. And if you are already exercising, a daily walk may help you burn a few extra calories and lighten your stress levels.
Related: Beginner’s Guide To Power Walking
Health Benefits of Walking
Here is why walking is one of the best forms of exercise out there:
- It’s a great calorie burner
- It’s low impact and easier on your joints
- It requires very little equipment (just a pair of tennis shoes!)
- It can be an effective and sustainable way to lose weight
- It can be done anywhere you go
- It can be continued into old age
Not only that, studies show walking comes with a whole host of health benefits including:
- Reducing your risk of heart disease, cancer, stroke, and chronic disease
- Lowering cholesterol
- Reducing body fat
- Improving circulation
- Decreasing risk of dementia by 50%
- Alleviating depression and fatigue
- And so much more!
This is why we are so excited to bring you the 14-Day Power Walking Challenge!
In this 14-day walking program, we are challenging you to get outdoors (or indoors) and get your steps in. As the two weeks go by, we slowly increase the amount of time you spend walking each week. But you can decide if you’d like to do it all in one chunk, break it up or switch days around based on your schedule. Bottom line: get it done!
During this challenge, we’ll also be sending you emails with our best tips and info so you can make the most of your new power walking routine.
Tips For Walking For Weight loss
Here are four things you need to know about walking for weight loss to get started with our plan. You can also check out our power walking beginners guide for even more advice!
1. Pay Attention to Recovery
Being active is great for your health, but it can also take a toll on your body, especially if you’re just getting started. Be mindful of the fact that you may experience mild soreness or muscle fatigue during this challenge. One way to alleviate this is to make massage part of your daily routine. I don’t have to twist your arm on that one, do I?
In addition to relieving tension, massage can help reduce pain, decrease swelling and improve blood circulation to promote the healing of soft-tissue damage, bruising, and muscle fatigue. It also helps improve flexibility and mobility faster, while reducing overall stiffness – score!
One of the most powerful handheld massagers on the market and one that I personally use is the Wahl Deep Tissue Massager. It offers customized relief through a combination of interchangeable heads and variable intensity control.
Simply, use it before or after your walks to target large muscle groups or pinpointed problem areas and aid in muscle recovery.
When it comes to any exercise, hydration is key! And if you’re taking that exercise to the sunny outdoors, hydration is even MORE important.
To replenish the water lost due to sweat and effort, good hydration means that you’re drinking water before, during and after your workout.
Need a few reasons to chug that H2O? The effects of dehydration as related to exercise include:
- reduced energy
- muscle cramps
- reduced performance
- reduced caloric burn
Want to maximize your walk, aid in your weight loss efforts and avoid those symptoms, and more? It’s as simple as sipping frequently!
3. Find Good Shoes
One of the great things about walking is that there is very little equipment needed. In fact, a good pair of tennis shoes is really all you need.
But just because you can skimp on the quantity of equipment doesn’t mean you can skimp on quality. Make sure the shoes you’re wearing are supportive, comfortable, and durable.
Poor shoes can lead to injury, blisters, bruising, plantar fasciitis, and more.
Learn more about finding a proper walking shoe here.
4. Create a Walking For Weight Loss Plan
So many people quit their fitness routine solely because they didn’t make a realistic plan ahead of time.
The good news? We’ve already done this for you! Simply follow along with our 14-Day walking for weight loss plan that includes a Power Walking Calendar and emails to get you started!
Namrita Kapur on April 7, 2023 at 6:52 AM
I’m not seeing how to sign up
Chris Freytag, CPT on April 12, 2023 at 2:30 PM
Hi there - If you scroll down on the page and after the "Health Benefits Section" there will be a graphic with a blue button that says "sign up for this FREE challenge." You are going to want to click on that button in which it will take you to a page to insert you email address so we can send you the challenge to your inbox directly. Let us know if you have any further questions.
Chris Freytag, CPT on April 12, 2023 at 1:42 PM
Underneath the "Health Benefits" section there is a graphic that says "Take the 14-Day Power Walking Challenge" and there is a button that says sign up for free, you will want to click on that button and it will lead you to a page where you place your email in so we can send you the Free Challenge. Let us know if you have any questions.
Penny on March 3, 2023 at 2:47 PM
Hi, I am already a member. How do I find this program.
Chris Freytag, CPT on March 13, 2023 at 10:53 AM
Hi Penny, I have you signed up, please look from an email from me :)
Albertina on August 23, 2022 at 4:09 AM
I have joined the power walking challenge and will start doing it tomorrow. I hope it will help me to lose some weight.
Carol on July 13, 2022 at 4:42 PM
I can’t wait to do this ekkkkkkkk Your the best 🙂
Michelle Kenny on June 2, 2021 at 3:43 AM
Karen Falciani on June 1, 2021 at 5:49 PM
Nothing happen when I click join?
Chris Freytag, CPT on June 10, 2021 at 12:19 AM
Sorry about that! There was a weird issue with certain browsers not liking the signup button. It's resolved now and I've added you to our challenge!
Pam on January 20, 2020 at 12:38 PM
I don’t see the calendar for the walking challenge.
Chris Freytag on April 16, 2020 at 2:34 PM
If you click on one of the blue boxes on the page that says "Join for free" you'll be prompted to enter your email address and then you will receive the full information!
Jalpa on July 30, 2019 at 1:15 AM
Hi I want to join the 14 day walking challenge how do I do so and is there a charge associated ?
Chris Freytag on April 16, 2020 at 2:25 PM
Hi - no charge! It's free :) If you click on one of the blue boxes on the page that says "Join for free" you'll be prompted to enter your email address and then you will receive the full information!