This approximate estimation will help you make your own schedule (note that a lot depends on your individual characteristics, lifestyle, food habits, and health condition):
100 kcal = 2,000 paces = 1.6 km
1 kg = 140,000 paces = 7,000 kcal = 112 km
.Try not driving or taking a bus.
.Take your kids to and from school.
.Stop using elevators and escalators.
.Walk your dog for longer.
To make your walks more interesting, try the following:
.Take a friend along.
.Listen to your favorite music or audiobook.
.Walk around unfamiliar places, and choose new routes.
In winter, you can continue practicing at home if you have a treadmill. It will let you watch movies or TV shows while keeping you in shape.
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