As the weather gets colder and less inviting, you may find yourself falling short of your daily step goal. It can be difficult to motivate yourself to go outside when there are gale-force winds and falling snow to contend with. For many of us, this means that our winters tend to be more sedentary than the warmer seasons.
However, there is a way to combat this dip in activity, and put a little pep in your step without leaving the comfort of your home: walking workouts. I particularly like this YouTube walking workout from fitness influencer Burpee Girl, because she guides you through each step. There’s also a handy timer on the screen, so you know when the next movement is about to start. It’s equipment-free, low-impact and doesn’t involve any jumping. “It’s perfect for rainy days and a great substitute for the same old treadmill cardio workout,” she writes in her caption.
While many online walking workouts (including this one) are aimed toward weight loss, that isn’t the only benefit of walking. It’s a good way to slip some cardio into your day, and if you’re feeling the winter blues, 35 minutes of low-impact activity like this can help lift your mood.
The workout
Can you lose weight just by walking?
The short answer is yes, but it’s a little more complicated than that. To lose weight by walking, you need to burn more calories than you are consuming, putting your body into a state known as a calorie deficit. While you can create a calorie deficit just by walking, you need to be aware of how many calories you are consuming to ensure that you have the balance right between calories in and calories out.
You will also need to know your weight to calculate how many calories you are burning on your walks, because the heavier you are, the harder your body will have to work to move, burning more calories. You can try this walking for weight loss plan if you’re stuck for somewhere to start.
Remember that walking is about so much more than just burning calories and losing weight—it can be fun and fulfilling too. While outdoor walks aren’t always an option, getting out and walking in nature can have a positive effect on your mental health, and there are many benefits to mindful walking even in urban environments.
“It’s important to engage your senses and be more observant of things that perhaps you would normally walk past,” says Carla Khouri, a qualified mountain leader and community leader at Merrell Hiking Club, who I interviewed earlier this year. “Pay more attention to colors, textures and sounds that are around you. Often when we go from A to B, we miss so much of the beauty that our cities have to offer.”