Have a hefty weight loss objective ? Consider walking , not running, toward your best new body. A recent British analyse found people who regularly walked for fitnessalbeit at a fast paceweighed less than those devoted to other types of physical activity, including go, swimming, and cycling.( Burn calories and build muscleall while boosting your moodwith our 21 -Day Strolled a Little, Lose a Lot Challenge !)

Though she’s tried everything from kettlebells to gyrokinesis, personal trainer and fitness video guru Jessica Smith says stroll remains her workout of option for fitness and weight control.

“I genuinely believe it’s the best style to get and stay in shape, ” she said. “Not merely is it free, anyone can do it and you don’t need any equipment to begin. It’s easy on the joints, and I believe it helps with appetite control”unlike with go, she feels less hungry after strolling , not more.

Depending on where you begin, you can expect to shed a half-pound to two pounds per week with a new walking program, said Erin Palinski-Wade, RD, writer of Strolling the Weight Off for Dummies .( Good news: The heavier “youre starting”, the faster you’ll shrink .) To get your new program up and walkingand have a good time along the wayfollow these tips-off from Palinski-Wade, Smith, and orthopedic surgeon Dr. Scott Mullen, of the University of Kansas Hospital Sports Medicine and Performance Center.

MORE: 6 Route To Get Started When You Have 50+ Pounds To Lose

Check with your doc .

Walking does work for just about every bodybut bumping up your activity level does set strain on your muscles, joints, and heart.

“If you haven’t been exerting, operating it by your primary care doctor is a good notion, merely to make sure they don’t have any concerns or think you need any testing ahead of day, ” Mullen said.

Once you’ve begun, stay alert for signs you’re overdoing it.

“Always listen to your body and pay attention to its signals, ” Smith told. “Pain, lightheadeness, or nausea can all be signals that you are exerting yourself too much.”

Other red flags include chest pain, pain that shoots down your limb or up your neck, or severe headaches, Mullen saidif you develop them, stop your workout and check with your health care team.

Gear up .

Got the all-clear? Good. Your next stopa sporting goods or specialty shoe store, where you should pick up a pair of high-quality sneakers. Look for a store that does gait analyses to help you select the right pair for your specific foot kind, Mullen told. Run a half-size up from your regular work shoe, Smith advised, since feet tend to swell when you exercise.

Walking doesn’t require a closetful of expensive athletic wear, but investing in a few key pieces can stimulate you much more comfortable on the sidewalk or route. Start with the right sports bra”it should support but not squish you, ” Smith said. Try a few on and do some leap jacks in the dressing room; you might feel silly, but it’s worth it to make sure you can move easily but with the right degree of uplift.

Look for tops and bottoms in moisture-wicking fabrics, which sop up sweat to keep you comfortable, dry, and chafe-free. Choose styles with a little bit of stretching, so they don’t pinch if you take a bigger step or stride uphill, Palinski-Wade said. In cold weather, layer upyou’ll want to start protected from these components but have garment to shed as you warm up during the workout.

Fight the chafe .

The combo of sweat, movement, and clothing can leave your skin raw and irritated. Ward it off pre-workout by applying petroleum jelly or Body Glidea convenient, plant-based salve. Use it on your thighs, neck, limbs, around your sports bra, or anywhere else you’re prone to painful rubbing.

Stop blisters before they start by pairing properly fitting shoes with socks that fit snugly without sliding, Palinski-Wade said. And if sore spots do pop up, encompass them with a product like Compeed Blister Cushions, which fit like a second skin to alleviate ache, speed healing, and avoid new irritation.

Ease in .

Ultimately, you’ll want to build up to 30 to 60 minutes of walking most day of the week. But start where you areif you haven’t worked out in a while, that could entail fitting in 10 minutes of motion each day, Palinski-Wade told. Each week, boost that daily total by five minutes. This slow, steady ramp-up gives your body a chance to adapt, reducing your risk of injury as you get fitter.

“One of the great things about exercising in general but especially with stroll is that it actually can be cumulative during the day, ” Palinski-Wade said.

If you feel overwhelmed by a 30 – or 60 -minute total, break it up into three 10 -minute segments. You’ll burn just as many calories and net the same health benefits with less stress on your schedule.

At first, keep your pace comfortably challengingyou should be able to speak a few sentences, but not carry on a lengthy dialogue without attempt, Palinski-Wade told. Maintain a steady program and you’ll build enduranceyou’ll notice that you can naturally stroll faster with less attempt.

After a few weeks of steady striding, add in some speedier intervalsbrief explodes of faster walkingto amp up your results. Ohio State University researchers lately found people who varied their walk-to pace burn up to 20 percent more calories than the individuals who step at a steady pace.

Calm aches and pains .

With any new routine, a small amount of soreness comes with the territoryfor instance, your calves might feel tight the day after you walk uphill, Palinski-Wade said. For minor muscle achesthe kinds of things that hurt a bit but feel better once “youre starting” movingapply ice( or a cooling pack like Therapearl, which doesn’t leak and fits perfectly around spots like your knees, ankles, or lower back ).

Take a day off if soreness alters your gait or limits your motions, or if your aches occur around your joints rather than only in your muscles, Mullen advised. Pain directly behind your kneecap, around your Achilles tendon, or in your ankles or hips could mean you’re pushing harder than you should. If a few days of remainder and icing don’t resolve these issues, insure a athletics doc or physical therapist for advice.

To ward off aches and injuries before “theyre starting”, add in 2 days of strength educate per week, Mullen told. As a bonus, this is something that turns up your burnin a recent 12 -week study, participants who combined cardio and weights shed more fat than those who did one type of exercise alone.

Keep way .

Stay motivated by tracking your progress in a training periodical, Palinski-Wade suggested. You don’t need to get crazy-detailedjust note how far you walked and how long it took you, plus your incline if you’re on the treadmill. Over hour you’ll start to see signs of improvement”not just on the scale but in your fitness. That can be really motivating, ” she said.

Make it fun . Don’t overlook the most important element in a successful long-term fitness routinefun. Find as many styles as you can to attain walking enjoyable. For instance 😛 TAGEND

Invest in a fitness trackerstart with a simple step-counter like the FitBit Zip ($ 59.95) or a stylish option like the Misfit Shine 2 ($ 99.99 ). Instant feedback attains each step more rewarding, and vibrations and alerts nudge you to do more.

Add an app. Try MapMyWalk to chart your track or find a new one. Use MatchUp( free for iPhone, or use online) to join fitness challenges and see how you stack up against friends, even if they use different trackers or GPS services. Or download Charity Miles( free for iPhone or Android) and earn up to 25 pennies for your favorite nonprofit with each mile you stride.

Curate a playlist of your most motivating sungs. Or download one from Spotify( we like moving our feet to the Latin Dance or Epic Workout mixtures ).

Nab that colorful, strappy tank top you’ve been eyeing. Better yet, sign up for a service like Fableticsyou’ll get a cute new workout outfit delivered to your door for $50 per month.

Grab a friendwhat Smith calls a strolling “accountabilibuddy”and spend some time catching up as you stride.

Mix it up. Every 2 to 3 weeks, try a new road( maybe one with mounds ), bump up the incline on the treadmill, or grab a pair of light hand weights. “Not only is it more challenging to your body, you’re go to outcomes faster that style, and it keeps the exert fresh, ” Palinski-Wade said.

This article originally appeared on MensHealth.com .

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