10 types of walking for quick weight loss

Walking is a great way to lose weight and improve your health! However, if you are getting bored with your regular walking routine and are not seeing significant changes, it might be time to try something new – walking but in different ways! Different types of walking, such as power walking, interval walking, or Nordic walking, each brings unique benefits to the table. Not only this but you can also try walking on stairs or even backward. Changing it a bit can help boost your metabolism and burn more fat, which will help in weight loss. Adding variations can make your walks more exciting and effective. So, rev up your walking routine by giving it a slight twist.

Types of walking

Here are 10 different forms of walking you should try to lose weight and gain other health benefits:

1. Power walking

Power walking or speed walking, is an elevated form of walking that involves walking at a faster pace than usual, typically between 7 to 9 km/h (4.3 to 5.5 mph). This type of walking engages more muscles compared to regular walking, elevates your heart rate, and boosts calorie burn. A study published by the journal Arteriosclerosis, Thrombosis, and Vascular Biology reports that power walking is not only good for weight loss but also helps reduce your risk of high blood pressure, high cholesterol and diabetes. When done regularly, it can also improve your joint health.

2. Brisk walking

Brisk walking is another effective version of walking. It is slightly slower than power walking but still faster than a casual stroll. This low-impact aerobic exercise does help boost energy, burn calories, and help in weight loss, especially belly fat, according to a study published in the Journal of Exercise Nutrition and Biochemistry. The actual number of calories burned depends on your weight, speed, and total time spent walking. An average person walks at a speed of 33 kph (Kilometers per hour). In the case of a brisk walk, if your weight is 55 kilos and you are walking at a speed of 4 kph, you may burn 165 calories in an hour, on an average.

3. 8-Shaped walking

8-shaped walking involves moving in a figure-eight pattern, whether in a large open space or a smaller area like a room. Imagine a flat number eight and walk along its curves and loops, turning your body slightly with each turn. According to a 2018 study in the International Journal of Physical Education, Sports, and Health, this technique, also known as infinity walking or Siddha walking, is an effective full-body workout that promotes weight loss, enhances joint flexibility, and strengthens muscles due to the constant change in direction.

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4. Reverse walking (Backward walking)

Reverse walking, or walking backward, offers unique benefits beyond those of forward walking. It engages different muscle groups, including those in the lower back and hamstrings, which are less activated during regular walking. A study published in the International Journal of Sports Medicine found that reverse walking and running are excellent cardio exercises, leading to notable improvements in weight loss and body composition. Additionally, this low-impact activity can be beneficial for knee rehabilitation as it causes minimal stress on the knee joint.

5. Interval walking

Interval walking involves alternating between periods of high-intensity walking and lower-intensity recovery periods. For instance, you might walk briskly for one minute and then at a moderate pace for two minutes. This type of walking mimics high-intensity interval training (HIIT) and can be highly effective for weight loss. The alternating intensity helps to boost metabolism, increase calorie burn, and improve cardiovascular fitness. Remember, interval walking workouts are challenging, so it is better to mix it up with other exercises.

6. Inclined walking

Inclined walking, such as climbing stairs or inclined walk on a treadmill, is an effective way to boost the intensity of your workout and engage multiple muscle groups. It helps target the lower body, particularly the glutes, quadriceps, and calves, providing a lower-body workout. The added resistance used to walk on an inclined surfaces can help burn more calories and strengthens the cardiovascular system. As per a study published in the Journal of Biomechanics found that inclined walking on a surface that is 5 percent inclined burns 17 percent more calories than normal walking, and 32 percent higher at 10 percent inclination.

Also read: Walking on an incline for weight loss: Why and how to get started

7. Race walking

Race walking is one of the most challenging forms of walking that requires a specific technique—one foot must always be in contact with the ground, and the leading leg must be straightened from the moment it strikes the ground until it is in a vertical position. This technique makes race walking a highly effective cardiovascular workout that burns calories and builds endurance. It also improves posture and endurance. Though it requires practice to master the technique, race walking can be a great way to improve overall health.

8. Walking with weights

Walking with weights involves carrying additional weight, such as hand weights (dumbbells) or ankle weights, during your walk. This added resistance increases the intensity of your workout, leading to greater calorie burn and muscle toning. While it can help enhance joint strength and endurance and also boost bone density, make sure the pressure is not too much, which could lead to injury.

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9. Silent walking

Silent walking, as the name suggests, involves walking without any distractions, such as listening to music or podcasts. This is a viral TikTok trend that encourages mindfulness and allows you to connect more deeply with your surroundings and yourself. By focusing on your breath and movement, silent walking can improve mental clarity, reduce stress, and promote emotional well-being. A study published in 2022 by Science Daily, found that a one-hour walk in nature reduced stress-related brain activity. It also found that time spent in nature restores attention and reduces high blood pressure levels.

10. Nordic walking

Nordic walking involves using specially designed poles to help with walking. This technique engages the upper body, as the poles provide additional support and force you to use your arms, shoulders, and core. According to the American Journal of Preventive Medicine, Nordic walking may burn up to 20 percent more calories than traditional walking. It also improves cardiovascular fitness and enhances overall body strength. When done regularly, it reduces the impact on the joints compared to running or jogging, making it a low-impact option for those with joint concerns or those recovering from injury.

Try these new types of walking into your routine and see the difference in your weight!

Benefits of walking

• Walking enhances heart function and circulation by improving blood flow and reducing the risk of cardiovascular diseases.
• It helps burn calories and reduce body fat, helping in weight management and lowering the risk of obesity.
• It increases overall strength and flexibility, contributing to better physical fitness and posture.
• It alleviates stress and enhances mood by triggering the release of endorphins and other feel-good chemicals.
• It promotes regular bowel movements, which supports digestive health and prevents constipation.
• It helps you fall asleep faster and enjoy deeper rest by relaxing the body and mind before bedtime.
• It increases mobility and reduces stiffness, making joints more flexible and less prone to pain.

Tips to keep in mind while walking

• Always warm up before you start walking.
• Go for a walk early in the morning instead of going at night.
• Maintain good posture with an upright stance and relaxed shoulders.
• Wear comfortable, supportive shoes.
• Stay hydrated before and after your walk.
• Choose pedestrian-friendly routes to reduce the risk of falls and injury.
• Use proper walking techniques, including natural arm swings and avoiding overstriding (taking long steps).

Who should avoid walking?

• People with severe joint pain or mobility issues.
• Individuals with serious cardiovascular health problems.
• Avoid walking if you are recovering from recent surgery or injury.
• If you are experiencing acute symptoms like chest pain or dizziness.

Make sure you follow these tips to reduce the risk of injury while walking!