Program For walking and weight loss

Two-Minute Walk Breaks Improve Glucose Control and Insulin Response:
Breaking up sitting time with two-minute walk breaks every 20 minutes improved the body's response to a meal by 30% in a 2012 study. The study simulated an office environment with middle-aged, overweight people. Walking at light or moderate intensity for two minutes after each 20 minutes of sitting helped maintain glucose control and insulin response. There may be good benefits in developing habits of getting up more frequently during the workday and at home while video gaming, watching television or using the computer.

                

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Screen Time Is a Health Risk: Two hours a day of sitting in front of the TV or computer may double your risk of a heart attack or other cardiac event. Four hours a day of screen time increases your risk of death by any cause by 50%, according to findings of a study of more than 4,500 middle-aged men in Scotland.


                   





maximum 15 minites walk.

By enjoying two or more 15-minute walks during the work day or school day, you can achieve this goal.
How Much Exercise Do You Need to be Fit?

A 15 minute walk burns calories. The number of calories you burn depends on how far you walk in 15 minutes and how much you weigh. Use our Walking Calorie Calculator to find your number.

Taking walking breaks throughout the day helps battle inactivity and the health hazards of sitting too long. Research is increasingly showing this to be its own health risk.

Brisk Walking Shoes

To get the most from your 15-minute walk, change into athletic shoes. You could still benefit from a 15-minute walk wearing your dress shoes or heels, but you will best be able to achieve a brisk walking pace with athletic shoes.

                     

15-Minute Walk - Warm Up Minute

Start each workout by walking at an easy pace for one to three minutes. If you've been sitting for awhile, this gives you a chance to unwind your muscles
Check your walking posture: You will get the most benefits from walking if you have a good upright posture, sucking in your gut and tucking in your butt.

15-Minute Walk - Speed Intervals

You can add a speed interval to your walk to get your heart rate up to a higher level and blow out the mental cobwebs. After your warm-up minute, take your walking up to a steady brisk pace for five minutes. Then take your pace up to walking as fast as you can for 30 seconds. Slow back down to a brisk pace for two minutes. Repeat walking as fast as your can for 30 seconds. Slow to the brisk pace for five minutes. Finish with an easy pace for one minute.

                               


15-Minute Walk - Stair Intervals


Work on Your Walking Form

If you have trouble getting your heart rate up into the moderate-intensity zone, use our how to walk faster tips. Using proper arm motion can make a very big difference in your walking speed.