Walking to lose weight
Walking to lose weight
Walking to lose weight
Walking is one of the oldest forms of human physical activity, and it has great benefits! Before marathons and gym workouts, people used to walk to lose weight.
Although walking may not give you the perfect body you’ve always dreamed of, it’s a great way to get started if you’re new to exercise. Or you simply lack the motivation to be more active. Even if you’re a seasoned athlete and prefer a fast-paced or HIIT workout, walking can still be a great form of physical activity to add to these challenging weight-loss exercises.
Walking is also very comfortable. It does not weaken the joints, yet it helps in burning calories and increasing metabolism. It can help prevent dozens of different diseases.
Health benefits of walking
A recent study by the London School of Economics and Political Science highlighted walking as one of the best preventative measures to combat weight gain.
The study concluded that walking regularly for weight loss can be more beneficial than going to the gym. The study looked at the effect of different exercises on more than 50,000 adults over a 13-year period. It found that those who kept walking were fitter and lighter than those who used to go to the gym regularly.
Deliberate, brisk walking for at least 30 minutes a day was associated with lower body mass index (BMI) and lower waist circumference. Interestingly, these findings were found especially in women, people over 50, and those on low incomes – the groups that are usually overweight.
Read also: 20 exercises you can do while sitting at your desk
Over the years, walking has also been linked to protection from many diseases, including:
- obesity
- Heart disease, high blood pressure, and coronary artery disease
- diabetic
- Depression and anxiety disorders
- Dementia and Alzheimer’s
- arthritis
- hormonal imbalances
- Symptoms of premenstrual syndrome
- Thyroid disorders
- Fatigue and low energy levels
Other benefits of walking include:
1. Helping maintain an ideal weight
If walking for 30 minutes doesn’t burn as many calories as other intense exercises, you may be wondering how it can help you lose weight. Walking at a brisk pace takes a lot of physical energy, but it is easy to maintain. It has great benefits for the mind. It also does not cause fatigue like other difficult activities.
In addition, walking is a healing and calming activity for many people (especially when done outdoors). And because walking can help balance stress hormones like cortisol. Which is known to increase cravings for fat. It may make it easier for you to stick to other healthy habits — such as eating a healthy diet and sleeping better — and thus help you lose weight.
2. Maintain a healthy heart
A 2013 study published in the American Journal of Preventive Medicine found that brisk walking has beneficial effects on resting heart rate. blood pressure, exercise capacity, maximum oxygen consumption, and quality of life. The study followed more than 1,000 patients with various diseases and found that walking has significant benefits for adults. It provides protection against heart attacks, strokes, and coronary heart disease.
Brisk walking is a safe and effective form of exercise for older people with a history of the disease. Or those who have had previous injuries that prevent them from doing high-intensity exercise.
Studies show that brisk walking for 30 minutes a day, five days a week is associated with a 19% lower risk of coronary heart disease. The more effort you put in while walking, the better.
3. Reduce depression and improve mood
If you want to get more benefits from walking, go for a walk outdoors. Flowing blood during sun exposure, increasing vitamin D levels, and enjoying nature is an effective ways to feel happy every day.
Walking can also make you more accepting of your age. It is linked to a decline in Alzheimer’s disease, dementia, memory loss, and other forms of mental decline. One study conducted by the University of California, San Francisco, found that walking is associated with longevity.
4. Support bone health in the elderly
Walking regularly can help reduce the loss of bone mass as you age. It also lowers the risk of bone disease because when you move your body you resist gravity, which forces your bones to get stronger in order to support your body weight. This reduces the risk of fractures or osteoporosis, which become more common as you age.
5. It can be practiced anywhere and requires no equipment
If you can’t afford to subscribe to luxury gyms. If you don’t have time to attend fitness classes regularly, walking is an excellent alternative. It can be practiced anywhere and costs absolutely nothing.
Tips for walking effectively
If you’re not already active, it’s a good idea to start slowly and gradually increase the intensity. Even if you are excited and want to go for a walk to lose weight. For example, start walking for 15 to 20 minutes a day. Then increase the duration and speed up to 30-60 minutes, including warm-up and stretching, to protect the muscles from injury.
To warm up: Start walking slowly and at a speed of about 50% of your maximum effort. Once your legs are looser, you can walk at a speed of 60 or 75% of your max effort.
Despite what most people think, stretching is safer and more beneficial when your muscles are already warm. Because this helps her become more flexible. It’s not always necessary to precede walking with stretching exercises, but it’s definitely a good idea if you’re prone to injuries.
Once you feel comfortable, start walking at a faster pace such as 3-4.5 mph.
As you walk, keep your chest upright and your shoulders relaxed. You can also move your arms to help propel your body and apply more energy. You can also allow them to swing naturally.
Relax in the last five minutes of walking to catch your breath. Then do some stretching exercises, focusing especially on the hamstrings and quadriceps.
The good news is that people are actually more susceptible to injuries when they are inactive. So the more active you are, the less likely you are to get injured. You can help prevent injuries by wearing the right shoes, stretching, and warming up before you start.
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