How to Lose Weight Fast Using the World's Easiest Exercise

You can lose weight fast using the world's easiest exercise: walking. Brisk walking burns calories, lowers cholesterol, helps the body to work at optimal efficiency and improves memory, according to the Franklin Institute. Additionally, the Mayo Clinic reports that brisk walking has the health benefits of lowering blood pressure, reducing the risk of heart attack and diabetes and managing the body's weight. The only equipment that you need for this exercise is a comfortable pair of walking shoes. You may want to use a pedometer if you are curious about how many steps you are walking every day.

Instructions

1

Buy the correct walking shoes for your feet. There are different types for those with high arches, neutral arches and flat feet. Wear your walking socks to ensure a good fit when trying on new shoes.

2

Learn the proper walking technique before starting your exercise program. Do not slam your weight on your heel with each step, as it will result in pain and sore muscles.

3

Check for any pollution alerts if you have a respiratory ailment. Exercise indoors on days when the pollution would cause breathing problems.

4

Walk slowly for five minutes to warm up. Warming up prepares the body for exercise and lessens the chance of injury.

5

Stretch before starting to walk briskly. Stretch the calf muscles and then the quadriceps and hamstring. Finish with side stretches.

6

Walk briskly for as long as you feel comfortable. You may only be able to walk for five minutes at a time during the first week. The final goal is brisk walking 30 to 60 minutes at least five days every week.

7

Check your heart rate to make sure you are not over-exerting yourself. You can count heartbeats at the radial artery in the wrist or wear an electronic bracelet that displays your heart rate. Your heart rate will vary according to your weight, physical condition, air temperature and other factors. Consult your doctor if you take medication as it can affect heart rate.

8

Walk slowly for five minutes to cool down.

9

Repeat this procedure several times a day if you have to walk in shorter segments of only five or ten minutes. The body benefits from even short periods of brisk walking. Depending on your weight, you may burn more than 400 calories with each hour of brisk walking.