Think: Every day, no excuses
Make walking a priority. Every day. And that’s walking – not gardening or house cleaning. You can do those things, but they can’t replace your walk.
Walk just a few minutes a day if that’s all you can do right now. Then, increase by 1 or 2 minutes every few days. Work up to at least 30 minutes a day.
Warm-ups -- a few minutes of slower walking -- prepare your body, physically and psychologically, for the upcoming workout. You’ll be ready to step out when you feel a little warmer and your heart beats a little faster.
For most people, strenuous exercise is no fun (which means quitting). Cut yourself some slack, and go slowly at first. If you’re overweight, you’ll burn as many calories as a smaller person walking more quickly, because your body is carrying a bigger load.
Think: Crank it up (gradually)
Once you’ve been walking for a while, and you’re feeling good, go faster or farther. Just don’t increase either more than 10% a week.
Think: Stretch, stretch, stretch
Stretch the muscles you’ve just used for 2 or 3 minutes when you’re done. This allows them to be ready for the next time you want to use them (which would be tomorrow).
If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. To lose half a kg a week, you generally need to eliminate 500 calories a day. Of course, the more youwalk and the quicker your pace, the more calories you'll burn.