Despite many common weight loss methods such as diet plans and intense exercise programs, walking is still one of the best ways to lose weight. It is not only very healthy for your body but also very beneficial if you are going to burn calories. Lack of physical activities in daily life, improper lifestyle, poor food choices, and stress are some of the crucial reasons people drive weight. If you want to reduce body fat and are looking for a hassle-free way to achieve your goal, walking a few miles every day is one of the best options (2). If you are confused about the amount of walking required, or will it really work? Do you need to accompany him with something else for better results, etc., see this article. We have collected all the information you need to know before including walking to lose weight in your fitness regimen.
Does walking really help to lose weight?
This will be the first question that comes to your mind as you think about losing weight by walking. If one understands the basics required to succeed with the walking program and follow it by setting relevant goals; just walking a few miles can do wonders. According to one research, it is suggested that a half-hour walk of 5 to 6 days per week is appropriate for a 60-minute walk (along with a diet) in providing tremendous health benefits when compared to the only diet that is adhered to 3-month weight loss program (3).
Usually, walking for 5 miles every day, which is considered an open situation, reduces weight efficiently. But is this possible for you? Lack of time and strength may not allow you to follow this routine regularly. You can replace it with 30 minutes of walking. It is strong and viable, as well. You don’t need to do this all week, instead 5 days is enough (4). Some nutritional changes will be like ice on the cake for this routine. It is not wise to waste your time and money in the gym or any other magical treatment for a 15-day diet program – one month.
How to walk to lose weight?
The second thing of vital importance is the method or method in which you choose to walk. It may be unreasonable for you, but yes, it is very important. There are many factors that determine how many calories you will burn in 30 minutes on foot. It might be possible that one of your friends walking about the same time you do, will lose you more weight. This occurs due to walking speed and body weight.
If you aim to lose fast, then you need to increase duration and speed. Ideally, to get satisfactory results, you need to walk at a pace of 3-4 miles per hour (5). A half-hour brisk walk burns about 150 calories a day (6). So, raise your chart from mild to steep and remove calories from your meals to achieve your goal. Also, keeping track of your progress, walking duration, and calories is very important if you have chosen to lose weight by walking. You can use the pedometer or tracker for this.
What health benefits (apart from weight loss) do walking give you?
Powerful workouts sometimes result in a satisfactory weight loss, but if they don’t persist, the results may not last for long. The result that made you completely happy may disappear within 2 to 8 months. Experts believe walking is exceptionally beneficial from intense workouts. If a person walks regularly, he acquires a healthy body and is less susceptible to injuries. Additionally, walking also puts minimal minimal effects on the joints and bones compared to strenuous activities (7). Here are some reasons why you may choose to walk to reduce an inch of your body.
1. Reduces blood pressure
Walking widens the blood vessels that cause pressure drop on the walls of the vessels. This reduces the chances of rupture of the arteries and veins and also reduces the risk of stroke. Also, it reduces sympathetic nerve activity in patients with high blood pressure or hypertension (8).
2. Reduces bad cholesterol
A 30-minute brisk walk reduces the levels of low-density lipoprotein (LDL) or bad cholesterol and boosts high-density lipoprotein (HDL), that is, good cholesterol (9).
3. Increases bone density
Walking is a great way to increase bone density, and therefore, it is often recommended for patients with osteoporosis and other related problems (10). Besides, it also strengthens muscles.
4. Maintains body weight
A 15-minute brisk walk is an effective way to lose weight (11). Combining it with a healthy, proper diet can burn a lot of calories.
5. Reduces stress and stress
Walking is an excellent exercise to relieve stress (12). It enhances the production of endorphins, which not only enhance physical but also mental health.