Get the Viral “Walk-off-the-Weight” Plan.

 Get the Viral “Walk-off-the-Weight” Plan.

Benefits: Walking is an easy, low-cost and effective type of workout that can aid weight loss, enhance cardiovascular fitness, uplift your mood and diminish the risk of chronic diseases. It’s a low-impact move that you can do virtually anywhere.

Why it works: Brisk walking can burn more calories, strengthen stamina and make your heart fitter. The C.D.C. recommends that you get at least 150 minutes a week of moderate-intensity aerobic activity, like brisk walking.

Tips for success:

Pace: Go for a moderate pace, where you are able to chat but not sing. A brisk walk is roughly 3 miles an hour.

Consistency: Establish the habit of walking as an integral part of your daily schedule.

Intensity: Kick it up a notch by walking uphill, incorporating intervals of power walking or using a weighted vest.

Duration: Begin with 10-minute walks and slowly add more time and distance.

Form: Walk with good posture and activate your core.

Variety: To keep things interesting, take your workout outside, bring the sounds with you (crank the music or motivational podcasts), or partner up with a walking buddy.

7 Day Walking Plan Many sources recommend a 7 day walking plan for losing weight, which includes a range of walking paces and surfaces. Here’s how such a plan might be structured:

Day 1, 3, 5: Brisk walk 15-20 minutes.

Days 2, 6: 25-30 walk at a moderate intensity.

Day 4: Hill walking for 30-35 minutes.

Day 7: Off or light stretch.