Guest blog by Jane Sandwood

68% of men and 58% of women in the UK were classified as overweight or obese during 2015, with the obesity prevalence increasing from 15% in 1993 to 27% in 2015. The British Heart Foundation recommends 150 minutes of moderate physical activity a week through a variety of activities in order to minimize the countless negative health effects brought on by an unhealthy, sedentary lifestyle.When it comes to losing weight, vigorous workouts in over-crowded gyms usually come to mind. Luckily there is a very easy-to-follow, affordable alternative for those of us for who gym sessions and exercise classes simply aren’t an option: walking.

For most people, the easiest way to become active is to incorporate physical activity into everyday life with activities such as walking. Hiking in the outdoors is particularly beneficial to one’s health as spending time outside has countless benefits which isn’t limited to those brought on by physical activity. The UK boasts countless esteemed hiking trails such the inspirational 153-mile journey from Farnham to Canterbury. Walking can also effortlessly be incorporated into any trusted body-transformation program you may already be engaging in. By following a few guidelines, you will be able to get the most out of your daily walking sessions.

Walk 3 times a day and aim to rack up 10,000 steps daily

Regardless of whether you use a step tracking app on your phone or a fitness band, it is strongly recommended to track the number of steps you walk each day. Walking 10 000 steps a day may seem daunting at first but once you start working towards this target you will see that it is very doable. Similar to eating regular meals every day, it is suggested that you walk for 3 twenty minute sessions instead of a singular long stretch, especially when starting out. Walking 15 to 20 minutes after every meal helps control your blood sugar levels significantly better than taking a 45-minute once a day does.

Walk uphill

Walking on an elevated path will increase your heart beat more significantly and subsequently also increases your metabolic rate. While incline walking can be achieved in urban areas and even on a treadmill, nothing beats exploring one of the UK’s safe and scenic hiking trails. By exploring one of these trails you will not only up your fitness levels significantly but you will get to explore some of the most picturesque regions of the United Kingdom while doing so. Lean forward a bit and slow your pace somewhat when walking uphill to avoid unnecessary strain on your muscles. Be slow and steady and gradually increase the frequency of these walks until you are confident to tackle a day-long hike without reservations.

Skip sugary drinks and drink green tea before walking

Sugary drinks, even those labeled as sports drinks, are a big no-no when engaging in less intense workout routines such as walking due to the fact that they provide you with more calories than what you can actually burn during your walk. Opt for a cup of green tea before your walk and water during instead. Green tea offers a unique blend of catechins and caffeine that will catalyze a fat-burning process within the body.

Walk to music

Music is known to make everything better, including exercise. The right music can have both a soothing and empowering effect on your body and mind, regardless of the situation. Next time you step out for a walk, make music your companion. Create a killer playlist of tracks that will keep you going throughout your walk, pop in your earphones and prepare to be amazed at how easily you can cover a couple of extra miles without even thinking about it. Even a magical yet testing 100 mile hike in the Cotswold will feel like a breeze with the right tracks playing in your ears.

When walking for weight loss it is important to remember that you did not gain the excess weight in a day and won’t lose it one either. Persistence is key and if you combine walking with a balanced diet and positive outlook you will soon find yourself shedding all the unwanted weight and become the best possible version of yourself you can possibly be.