Walking may seem too simple to be an effective form of exercise, but if you play your cards right, this familiar movement can be a lean, mean, weight loss-generating machine. While a casual 10-minute stroll won't do it, you don't need to spend hours on your feet, either.
"Thirty minutes or more is a solid goal each day for walking, or really, any type of movement," Nicolette Amarillas, an ACE- and NASM-certified corrective exercise specialist, told POPSUGAR. "Just with all types of exercise, the body will adapt, so it's important to adjust not only the time, but also the intensity of your walking routine in order to see continuous, lasting results."
"If your goal is weight loss, your pace should be constantly changing throughout the workout, never staying at one pace for more than 30 seconds to a minute," Nicolette said. "For example, you might walk at a pace you could hold a conversation for 30 seconds, then speed up so you're breathing heavily for one minute, and alternate between the two throughout your workout."
You can also try mixing it up each day with a different goal or theme — focusing on hills on Monday, or speed walking on Tuesday, for example — which can help you more consistently stick to a plan. Just don't be afraid to dial down the intensity or take a break if you're body's telling you that you're doing too much too soon.