You can lose weight, improve your cardiovascular health, and reduce the risk of chronic diseases by walking, a simple and effective form of exercise that most people can do without any problem. To maximize the benefits of walking, it is important to tailor your plan to your body mass index (BMI). To minimize the risk of injury while increasing the amount of walking you do each day, a walking plan based on your BMI can help you do so.
The purpose of this article is to provide you with a 7-day walking plan based on your BMI that will help you achieve your fitness goals regardless of your current fitness level.
Before beginning any exercise program, especially if you have any pre-existing health conditions or concerns, it is always best to consult a healthcare professional.
In addition to providing you with guidance on how to safely progress your walking plan according to your BMI, they can assist you in determining the appropriate intensity and duration for you.
What is BMI Walking Chart?
It is possible to use a BMI walking chart to determine the right amount of walking for your body mass index (BMI) and fitness level by analyzing your body mass index (BMI).
As well as the corresponding BMI ranges, the chart typically includes levels of intensity and duration. In addition to consulting with a healthcare professional before beginning any exercise program, especially if you have any pre-existing health conditions or concerns. The chart is only a guide.
The chart may include different categories such as “beginner”, “intermediate” and “advanced” and each category may have a different recommended duration and intensity of walking.
An intermediate category may recommend 20-30 minutes of brisk walking for a beginner, while an advanced category may recommend 30 to 45 minutes of brisk walking for an advanced category.
Added strength training and stretching to your exercise routine will also help you achieve overall fitness and health, while a healthy diet like eat Fat burning foods and a good night’s sleep will also boost the effects of walking.
Everyone’s needs are different and a BMI walking chart is just a guide. Before starting any exercise program, it is always best to consult a healthcare professional to determine what is appropriate for your fitness level and individual needs.
How much to walk according to BMI
So how much should you walk based on your body mass index?
Based on your current fitness level and overall health, it can be difficult to determine how much walking you need to do based on your body mass index (BMI). As a general rule, the American Heart Association recommends that adults engage in 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity.
Five times a week, you should participate in moderate-intensity activity for 30 minutes, or three times a week, you should participate in vigorous-intensity activity for 25 minutes. A higher BMI, however, may mean starting with a low amount of walking and increasing it gradually to prevent injury.
For example, if you have a BMI in the overweight for child brith or obese range, you may start with 10-15 minutes of brisk walking per day and gradually increase by 5 minutes per day until you reach the recommended 30 minutes per day. walking is a good way to Lose weight after childbirth.
Developing a walking routine tailored to your body mass index (BMI) is one of the best ways to start a walking routine that is easy and effective, as well as an excellent way to improve your overall health and fitness and shape your Pear Shaped Body.
we will provide you with a free 7-day walking plan according to BMI, which can help you to gradually increase the amount of walking you do each day and achieve your fitness goals. You should consult a healthcare professional before beginning any exercise program to ensure it’s safe and appropriate for you. This is especially important if you have any pre-existing health conditions.
A seven Day Walking Plan According to BMI
An example of a 7-day Walking Plan According to BMI can be found here:
- Day 1: 10 minutes of brisk walking
- Day 2: 15 minutes of brisk walking
- Day 3: 20 minutes of brisk walking
- Day 4: 25 minutes of brisk walking
- Day 5: 30 minutes of brisk walking
- Day 6: 35 minutes of brisk walking
- Day 7: 40 minutes of brisk walking
A person who is not used to regular exercise should adjust this plan based on their BMI, fitness level, and physical condition. To prevent injury, people with a higher BMI may have to start with a shorter amount of time and gradually increase it over time.
It’s important to note that these recommendations are general and that you should always consult with a healthcare professional before starting any exercise program, especially if you have any pre-existing health conditions or concerns.
Their guidance can help you determine what level of intensity and duration is appropriate for your unique needs, and how to safely progress your walking plan based on your BMI.
How to get the most out of walking?
wear the right shoes:
If you would like to get the most out of your walking or any other type of exercise, it is crucial to wear the right shoes that can handle the pressure of your weight and does not put any pressure on your knees or back! A good pair of shoes can help you walk with more speed and without hurting your ankles, this way you prevent injuries and can do your workouts longer.
If you want to keep track of your progress you can use a pedometer to know how many steps you have taken. although most of the smart phones have a pedometer installed and there are some apps that can even estimate how much calorie you are burning during a certain type of physical activity such as walking.
If you feel like that your body is ready to step up your walking sessions, you can increase your speed and start running with at a slow pace. Also, some people might combine their walking sessions with light and moderate exercises.
Listen to the music that you like during your workout session. Music has proven to improve the physical performance and make it much more enjoyable. So next time you wanted to walk, bring your headphones with you and start walking.
It is better so walk with a group of people, this way each individual is encouraged to do more, besides doing workouts with others is more enjoyable.
