Three simple walking hacks to enhance weight loss and burn more calories after 45

Her YouTube channel offers tips to help women over 45 lose unwanted pounds and prevent disease.

In a recent clip, Uliano explained that introducing more weight into daily walks, wearing the right shoes and walking uphill can enhance the effects of low-impact exercise.

Some studies suggest walking burns a surprising number of calories too, particularly if there's a gradient involved.

“Try to get some gradient into your walk,” Sophie told her followers. “Try to look for hills because when you’re walking on a flat surface you’re not going to be challenging yourself very much, particularly once you get used to it.”

Adding hills or inclines to your walk not only increases heart rate but also activates the hamstrings, glutes, and calves.

For those willing to go the extra mile, the content creator recommends wearing a weighted vest on their daily walk.

One particular study concluded that individuals who walked at 2.5 miles per hour on a flat surface while wearing a weighted vest weighing 15 per cent of their weight burned 12 per cent more calories than those who did not wear the vest.

Thirdly, Sophie stresses the importance of footwear, explaining that a wide-toe box is important for walking.

“As we get older we tend to [...] shuffle a bit more, let’s stop shuffling, I want you to become so aware of your feet and your toes.

“When you next go for a walk, think about putting the heel down first, then the ball of the foot and then the toes.

“It’s very mindful when you’re walking in that way, and should feel really really good.”

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“When the heel strikes, what are you getting? Extra low impact.

“It is very important, your footwear, I would recommend that you find a tennis shoe that has a wide toe box, so you can spread your toes.”

Because walking is considered a low-intensity exercise, it is perfect for people who dislike using weights at the gym.

According to experts at PTPioneer.com, people should hit a daily target of 10,000 steps a day for good weight management, but this may vary from person to person.