Can You Lose Weight By Walking?
Everyone is well aware that running, high-intensity workouts, and the like, help shed weight. But what if you don’t like to exercise and want to lose weight just by walking? It is possible, but you have to follow some tips.
Numerous studies have confirmed that this simple and natural activity helps to lose weight and maintain optimal body weight while improving overall health. Walking as physical activity is ideal for all ages, and unlike many popular weight loss methods, there are no negative side effects.
Walking will not weaken your immunity, exhaust your body, damage your bloodstream or otherwise endanger your health.
The health benefits of regular walking are multiple
– Preserves heart health and contributes to reducing the risk of a heart attack;
– It also prevents diabetes and osteoporosis and helps treat arthritis, high blood pressure, and depression;
– Studies have confirmed that women who walk regularly have a lower risk of osteoporosis by as much as 30%;
– Walking contributes to the preservation of the functionality and health of the kidneys, since walking or sweating eliminates a certain part of the waste, leaving the kidneys spared;
– More intense walking improves brain function, promotes digestion and contributes to the health of the circulatory system and lungs.
So, in addition to losing weight, by adopting the habit of walking regularly, you will contribute to the health of the whole organism.
Walking has been one of the most popular methods in recent years to regulate excess weight. Unlike some other more intense physical activities, such as running, walking has many benefits — it does not strain your ankles, knees, hips, and the risk of muscle inflammation, lacerations, fractures, and other injuries is very low.
It is an ideal method for maintaining optimal body weight for the elderly, overweight, for people who are poorly fit and for anyone else who for some reason is unable to engage in more intense activities and wants to lose weight.
How long and often to walk?
For noticeable weight loss, we recommend 250 to 300 minutes of walking a week.
If you are a beginner, start at a slower pace, 3 times a week, for at least 15-20 minutes.
Gradually increase the duration and frequency of walking to 45-60 minutes a day, at least five days a week.
Middle-aged people should walk 10,000 to 12,000 steps a day.
This is significantly higher than the average number of steps a middle-aged person takes today, and according to statistics, that average is about 4,000 steps.
The pace of walking is important
To lose weight and burn excess fat, we recommend a more intense pace of walking, quick and short steps accompanied by firm hand movements.
But in addition to the brisk pace of walking, the variable pace, or occasionally accelerating and slowing your gait, can burn extra calories. Once a week, challenge yourself to master different terrains.
Walking on bumpy surfaces, such as forests, hills or mountain trails, will further strain your muscles, contributing to their shaping as well as increased calorie burn. For beginners, the following rule applies — listen to your body and walk at an intensity that seems like a challenge enough for you, at a pace at which you will sweat moderately, and which will not leave you breathless at the same time.
What results can you expect?
The final results depend on factors such as age, body weight and pace of walking, and depending on them, calorie consumption over an hour of brisk walking can vary from 300 to 500.
45 to 60 minutes of walking, five times a week, is enough to lose an average of two pounds a month.
Within an hour of walking, you will take 10,000 to 12,000 steps, or approximately 7 to 8 km.
Of course, if you are a beginner this information sounds unreachable to you, but in this case you can divide the total mileage into stages and walk half the route in the morning and a half in the evening.
This way, you can lose an average of about 0.5 kg every ten days.
Walking really becomes effective when combined with your other activities and a good diet. You can get a weight loss plan outlined for you by this product. You can see more details about it here.
So, can you lose weight by walking? You sure can! The reward for your hard work will be a tight, lean and healthy body.