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Walk it off

While it might not be an intense workout, walking can help you lose weight, burn fat, improve your mood, and reduce your risk of chronic disease. The best part? It's free and can be done anywhere. If you do want to burn more calories, you have options. 

5 ways to burn calories without walking longer

  1. Walk faster. Increase your speed from a stroll to a moderate walk to burn 33% more calories. 
  2. Climb hills. Walking hills works your muscles and burns more calories than walking on flat ground. You won’t increase your risk of injury. If you walk on a treadmill, set an intense incline of 18% to increase calorie burn. 
  3. Listen to upbeat music. Search for online playlists that are 100 bpm (beats per minute) to upward of 180 bpm. Each week, try increasing your walking speed by listening to faster songs. 
  4. Take a hike. Hiking often involves walking on uneven terrain, which engages more muscle groups. The more muscle you build, the more calories you burn throughout the day. Hiking uphill will burn even more calories. 
  5. Try running, then walking. The secret to burning calories is to keep moving while you exercise. The run-walk method is a simple way to do this. Try running for a short period of time without over tiring yourself, then take a 'break' by walking. Repeat this for the rest of the route. This works great for beginners without getting exhausted. You can go longer and burn more calories this way.  

- Adapted from January 4, 2023, Eating Well