Walking the Boardwalk for Weight Loss and Improved Health

The Health Benefits of Walking the Boardwalk

For many people looking to improve their health and lose weight, walking is one of the best forms of exercise. It's low impact, simple to do, and has a long list of benefits for both physical and mental wellbeing. One especially enjoyable way to walk is along the boardwalk at your local beach, lake, or riverfront. Let's explore some of the many reasons taking a boardwalk stroll can support your weight loss and overall health.

Low-Impact Cardio

Walking is a low-impact form of cardio that is gentle on your joints while still getting your heart rate up. When done at a brisk pace, walking the boardwalk can burn a significant amount of calories, contributing to a calorie deficit which is key for weight loss. In fact, a 160 pound person can burn around 167 calories walking at 3.5 miles per hour for 30 minutes. Those calories burned quickly add up when you walk daily.

Full Body Workout

While walking is considered low-impact, it engages multiple major muscle groups including your core, glutes, legs, back, and shoulders. This makes it an efficient full-body workout that tones and strengthens while you walk. Walking outdoors on an uneven surface like the boardwalk also engages smaller stabilizing muscles, further enhancing the exercise.

Stress Relief

Not only does walking give your body a workout, it also does wonders for your mind. Being outdoors surrounded by the sights and sounds of nature has been shown to lower stress, anxiety, and depression. The rhythmic nature of walking can also bring about a meditative state. This makes walking the boardwalk an ideal activity for elevating your mood.

Vitamin D Absorption

Unlike walking indoors on a treadmill, walking outdoors allows your body to absorb natural sunlight. Exposure to the sun’s UV rays causes your skin to synthesize vitamin D, an important vitamin linked to immune health, stronger bones, and balanced hormones. Getting adequate vitamin D may also help promote weight loss.

Fresh Air

Breathing in fresh outdoor air revitalizes and re-energizes your body. Walking along the coast brings the added benefit of breathing in sea air, which contains negatively charged ions. These ions can boost levels of serotonin, the “feel good” hormone, leaving you feeling refreshed and uplifted from your walk.

Tips for Walking the Boardwalk

If you’re new to walking as an exercise routine, starting with short 20-30 minute walks and building up at a comfortable pace is recommended. Here are some additional tips for making the most of your boardwalk walks:

Proper Walking Form

Use good walking posture by keeping your back straight, eyes looking ahead, and chin parallel to the ground. Engage your core and take natural arm swings with each stride. Land on your heel first and push off the toes of each foot.

Pack Snacks and Water

Bring plenty of drinking water and healthy snacks like fresh fruit, nuts, and protein bars to refuel during longer walks. Proper hydration and nutrition will keep your walks comfortable and energized.

Wear Supportive Shoes

Be sure to wear lightweight, supportive sneakers designed for walking to prevent foot soreness or injury. If walking in warm weather, look for highly breathable walking shoes to keep your feet cool.

Walk with Good Company

Bring along a walking buddy like a partner, friend, or dog for extra motivation and safety. You can also join a local walking group to meet new people who share your healthy hobby.

Mix Up Your Route

Add variety by walking different boardwalk routes so your walks never get boring. Out-and-back courses, loop walks, and point-to-point walks along the coast or lake will keep your walks interesting.

Monitor Your Progress

Use a fitness tracker or exercise app to monitor your walking distance, pace, calories burned and other stats. This will help you stay motivated and see your progress over time.

The Boardwalk for Weight Loss Success

Walking the boardwalk is an accessible and enjoyable form of exercise that energizes your body and mind. It can be a central part of your weight loss strategy when done consistently. The combination of calorie burn, full-body toning, stress relief, and health benefits make boardwalk walking an excellent way to get fitter and healthier on your weight loss journey.

FAQs

How fast should I walk on the boardwalk?

For optimum calorie burn and aerobic benefits, aim to walk at a brisk pace of 3-4 mph. This will raise your heart rate without being too strenuous.

What should I wear for boardwalk walking?

Wear lightweight, breathable clothing that allows freedom of movement. Sturdy walking shoes are a must. Bring layers for changing weather and sun protection.

How can I stay motivated to walk regularly?

Schedule set days/times each week, find an accountability partner, join a walking group, track your progress, and reward milestones. Having variety in routes helps too.

Is walking on the boardwalk safe?

Walking early mornings or at dusk comes with added risks. Walk during daylight hours, stay aware of surroundings, bring a phone, and walk with others for safety.

How many calories can I burn boardwalk walking?

A 150 lb person walking at a moderate 3 mph pace burns about 200 calories per hour. Burn more calories by picking up the pace and walking hills or stairs along the boardwalk.