OK, we know it’s still hot, but that’s no excuse for sitting at home with a cold beer, a pizza and a DVD. There’s nothing to stop you getting out there in the evenings and burning off a few calories by simply walking them off.

Everyone knows that walking is good for you, but for a really effective yet gentle workout you need to keep up the pace. As long as you’re walking speed is four to four and a half mph (6.5-7.2kph) you’re using the same energy as if you were running the same distance.

Weight loss in your stride

Power walking is a proven formula for weight loss. You should warm up with a gentle walk for five minutes, then do 45 minutes of power walking (at least 4mph/6.5kph), followed by a five minute cool down stroll.

If you’re not sure about the speed to aim for, the pace should feel as if you are being exerted, while still being able to hold a conversation. The other option for real accuracy and perfection is to find a quiet road for your walk, drive along and measure 1km, then go back and walk the distance in nine minutes.

Sand dance

If you can find a nice stretch of sand that isn’t earmarked as a new residential development, try walking on it for added health benefits.

It’s a proven fact that walking on sand burns 80 per cent more calories than walking on a flat and even surface. If you’re going away on a beach holiday this August, remember to burn off the excesses of that evening meal with a brisk stroll along the shoreline.

Tone up with poles

To give your body a workout, try walking with a pair of walking poles. “This allows you to sculpt those areas of your body not normally targeted by walking, including abs, arms, shoulders, chest and back” says Martin Christie of Nordic Walking UK (http://www.nordicwalking.co.uk) .

How to do it…

Here’s the technique to use when walking with poles - it’s basically a simple enhancement of normal arm swing when walking.

• The poles remain behind and pointing diagonally backwards at all times.
• Shoulders are relaxed and down.
• Poles are held close to the body and hands are opened slightly to allow the poles to swing forward - the poles are not gripped but swing from the wrist straps.
• The leading foot strikes the ground.
• The opposite arm swings forward to waist height.
• The opposite pole strikes the ground level with the heel of the opposite foot.
• Poles remain pointing diagonally backwards, they are never in front of the body.
• Push the pole as far back as possible, the arm straightening to form a continuous line with the fully extended arm, the hand opening off the grip by the end of the arm swing.

The workout

• Try a five minute warm-up at a comfortable pace as above.
• Stop and circle the ankles then rise up and down on your toes and march on the spot for two minutes.
• Loosen the upper body by grabbing the poles at both ends and rotating them in front of you as you walk.
• Walk at a faster pace for 20 minutes, pushing off with more power.
• Cool down for five minutes.

Reasonably priced but high quality poles can be bought online from Outdoor Mania in the UK
(http://www.outdoormania.co.uk/Product.aspx?Product=Transcender_Walking_Poles_(Pair)&ProductID=336, or phone 0044 1484 689755).

They will ship to the UAE, but prices on their site give UK postage rates, so email them for a postage price to your address info@outdoormania.co.uk