Walking is a real miracle cure: it slows you down, relaxes you and improves your performance, stimulates your metabolism and prevents lifestyle diseases such as high blood pressure, osteoporosis and depression. Walking is suitable for all ages and fitness levels. Unlike jogging, it is easy on the joints and does not strain the connective tissue. To get started, plan five days a week on which you walk for 30 to 45 minutes at a time. Depending on your weight and speed, you will burn around 400 kcal per hour.

The right running technique

It is important to work with your whole foot, i.e. touch down with your heel, roll over the ball of your foot and consciously feel your toes on the ground. Keep your posture straight and upright. Bend your arms and take them with you, tense your stomach slightly. Keep your hips straight. Walk at a leisurely pace at the beginning so that you can have a relaxed conversation at the same time. The speed will increase automatically. Also make sure you walk as much as possible in everyday life. A pedometer records your successes and motivates you. To start with, 10,000 steps is good, gradually increase to 14,000.

Exercise and nutrition

On the right you will find balanced, filling recipes for your quick start: on three days to start, you will eat around 1,200 kcal. This will help you achieve a negative calorie balance and lose the first few kilos quickly. Then it's just a matter of sticking to it.