How to lose weight by walking
It is evident that people are no longer committed to working out, a lot of people prefer to go under the surgical blade in order to attain the perfect figure rather than dedicating a few minutes or hours in a day to workout.
Everybody is busy trying to earn a living so there is little to no time allocated for workouts. However, keeping a fit body has gained a lot of interest over the years especially among ages of (16 – 40yrs).
Despite this growing popularity of fitness, most adults still lag behind as they struggle to find a balance between working and engaging in any form of exercise.
In this course of this article, I interviewed adults over the ages of 40 about their lack of interest in any form of exercise despite the amazing benefits it offers to the overall body’s health.
40% of adults interviewed claimed that they couldn’t find the strength to perform these exercises and when they were informed that there are exercises that help one build strength, they were surprised because they had no idea.
The other 60% stated that they lack the time or endurance to perform any exercise. Even when encouraged that they can work out for as little as 10 minutes they argued that their schedule gave them no space to engage in any form of workout.
Most times people fail to include walking in their workout routine because they don’t believe that walking offers any benefits related to exercise however this school of thought is not accurate as walking is actually a form of exercise that yields lot of benefits to the body.
Walking is actually one of the oldest forms of exercise, it is quite effective in weight loss, long before the introduction of the various form of exercise(strength building, core exercises) people walk a lot to stay fit.
You might likely not get well-defined abs or the perfect hourglass figure by walking however it is an effective way to introduce your body to the exercise world. Walking can also help to improve one’s motivation on days where you don’t feel like exercising.
Walking is not an exercise for only beginners, it can be performed by everyone including professional fitness athletes. Just think of walking as a more laid back form of exercise that you perform on days where you don’t feel like engaging in vigorous high intensity interval exercises.
Although walking is not as tedious as some form of exercise, it still offers lots of important benefits to the body including the burning of calories which is an effective way to lose weight, boosts metabolism and it also helps to prevent the body from the risk of certain diseases.
There’s is really no reason why you shouldn’t add walking to your exercise routine, it is a great choice of exercise that should be added to your routine.
The relationship between walking and health
According to Draxe, recent studies have shown that people that walk out regularly tend to be thinner than people who constantly visit the gym or engage in high-intensity interval training.
From the study conducted the following findings were discovered;
It was discovered that walking for 30 minutes can fulfill the daily recommended physical activity that one should engage in.
This is definitely a perfect solution for people who complain about lack of time to workout, one can engage in brisk walking for 30 minutes and meet the daily required physical activity goal. Walking requires less energy, totally inexpensive and is less tedious when compared with Hiit.
It was also discovered that most of the benefits associated with walking are more noticeable in females than males. Females who engage in 30 minutes of brisk walking daily had a smaller waist and a lesser body mass index (BMI) than others who didn’t participate in walking.
Although certain publications claim that walking is effective in weight loss, this claim is largely based on epidemiological studies rather than in-depth research and analysis. More studies need to be carried out in order to fully confirm this claim.
Walking has also been identified to possess protective function (I.e it helps to protect the body from the risk of certain diseases including obesity, heart-related problems, fatigue, depression, Alzheimer’s, arthritis, dementia, diabetes and anxiety).
How to lose weight by walking?
The frequent questions most people ask on the concept of walking to lose weight are;
How long do I have to walk to lose weight?
It is highly recommended that adults engage in moderate-intensity exercises for 150 minutes or more weekly. Therefore the target should be 30 minutes of walking daily, if you have more time to spare ensure that you exceed the target.
30 minutes is the minimum amount that is recommended for an adult however to experience greater and quicker results you can increase to 45, 60 or 90 minutes depending on the amount of time you have to spare.
Furthermore, the amount of weight one loses while walking can be dependent on the lifestyle of the individual. If you are a very static person (I.e you sit at a place for long periods), your eating habit is not quite healthy and you lack hours of sleep, you need to add other high intensity interval training to walking in order to experience effective weight loss.
Is there a particular intensity I should maintain while walking?
It usually takes 2,000 steps to complete a mile it could be achieved at a speed of 6mph, your aim should be to exceed 6mph increase your pace constantly as you walk or light jog.
The recommended daily steps to be taken in a day is over 10,000 steps (I.e about 2,000 steps per mile). In order to achieve this, your intensity level should be constantly increased while walking. Use a timer to ascertain the number of steps you take in a minute as this should help you build your intensity.
What if i cannot walk for 30 minutes?
Not everyone has the endurance to walk continuously for 30 minutes, this doesn’t mean that you shouldn’t add walking to your routine you can break it up into 2 or 3 periods.
Add a 5 minutes slower pace to your walking routine no matter what your intensity is, break up your walking routine into shorter durations. You can break it into 10 minutes for each duration and engage in brisk walking three times a day.
When you break up your walking time into 3 periods (10 minutes) you tend to burn fat than when you brisk walk for 30 minutes or more without taking a rest.
Must I engage in brisk walking, can’t my steps be slower?
If you want to reap the benefits of walking you should be willing to walk briskly and try to cover over 4 miles within an hour.
If you seek to lose weight by walking you should engage in brisk walking and try to exceed 10,000 steps (daily recommended steps) daily.
How many steps can I take to meet the daily recommended physical activity goal?
The daily recommended steps to take daily is 10,000 steps, try to walk briskly and complete 2,000 steps for each mile.
You should be able to exceed the daily recommended steps when you increase your intensity after each interval.
Healthy benefits of walking
To reap the benefits of walking ensure that you include walking in your daily exercise routine.
- Minimizes the pressure exerted on the joints
Walking is a great example of an example that requires less amount of effort and energy, it can easily be performed without resulting in any form of injury.
Certain forms of exercise exerts pressure on the joints, squats is an example of an exercise that exerts pressure on the knee joint( if a squat is not performed correctly one can experience pain around the knee) but walking is an exercise that actually supports the joints.
The joints do not receive blood supply rather they contain a synovial fluid which helps in transporting oxygen and nutrients to the joints. When you engage in walking, circulation is greatly improved hence the synovial fluid circulation is boosted.
Constantly inactivity can lead to soreness and pain around the joints, this happens because the joint is not adequately supplied with synovial fluid. Walking also helps to reduce inflammation and increase the functionality of the lymphatic system.
Walking is an exercise that can easily be performed by everyone including elderly people, or people with certain diseases like arthritis, obesity, diabetes or heart-related problems. This exercise is relatively safer for individuals who fall among these classes.
Most people take walking as part of their workout routine not only because of the amazing benefits it offers to the body but also because it an enjoyable physical activity to engage in.
Walking is a great choice of exercise for people who experience pain around their joints, you can begin with a slower pace and build up endurance for faster pace and longer hours of walking. Don’t forget to rest and stretch as stretching can help to relieve the pain.
- It improves one’s mood
It’s no news that running helps to improve one’s mood and fights off depression through the production of endorphins during running. Exercises are generally a natural remedy for depression this function is due to the release of endorphins when engaging in any form of exercise.
Endorphins are not only released when you engage in high intensity exercises, they can also be released when one engages in a moderate intensity exercise.
There’s is a type of walking where you place your barefoot on the ground, this is an outdoor exercise that improves blood circulation and elevates vitamin D levels in the body. This form of walking is referred to as “earthing”
- It is inexpensive and convenient to engage in
Walking is one of the most inexpensive exercises that one can engage in, it is equally very convenient and can be performed without a gym membership card.
All you need are your shoes, a route and music, anyone looking to delve into the fitness world but lacks equipment or money for gym fees can easily pick up walking into their fitness starter kit without an extra charge.
- It supports heart health
Heart disease ranks as one of the highest cause of death in the world, everyone has to cautious and pay special attention to the health of their heart.
Walking helps to improve blood flow, regulate blood pressure and foster the proper functioning of the circulatory system. It is an easy and safe exercise that can be performed by everyone including people who cannot engage in high intensity exercises as a result of certain injuries or diseases.
Daily brisk walking for over 30 minutes can help to make the heart less susceptible to certain heart diseases.
- Maintains body’s weight
Walking to keep the body’s weight in check is great especially when it is adopted as a way of life rather than a form of exercise that burns little amounts of calories when compared with other forms of high intensity exercise.
Most times people view workout as something that is really tiresome hence a lot of people are unable to stick to their workout routine. However, walking is a simple form of exercise that can be easily performed and when constantly engaged in it is effective in maintaining one’s body weight.
Tips for walking
Balance is the key with regards to walking, don’t walk for 30 – 60 minutes without taking rest break as this could lead to injury or soreness.
If you are newly introduced to the fitness world, it is advised that you engage in shorter walks with a light jog before advancing to a longer walks with a higher intensity.
Losing weight should not be the most important reason for exercising rather staying fit and maintaining weight loss should be regarded as the primary reason for engaging in any exercise routine.
Eating a balanced diet and having proper hours of sleep is another important factor that should be strictly adhered to.
Add these tips to your walking routine;
- Ensure that you use the right walking shoes, you don’t want to trip or feel any form of pain or discomfort while you walk.
- Study your route before engaging in your exercise, you don’t want to get lost or wrongly calculate miles.
- A walking playlist can help you focus strictly on your exercise, it can also boost one’s intensity.
- Find a walking partner who will challenge you to exceed your boundaries and keep you entertained while you walk.
- Monitor your strides to ascertain your growth, accomplishment and weakness. This will help you identify where you need to do better.