Can You Lose Weight By Walking? Yes! Walking is a great exercise that almost anyone can do. However, a few extra steps here and there are required to help you see results. Changing your eating habits and walking more can help you lose weight.
“Always remember that walking or any physical activity is only half of the equation. Diet is just as important, and research shows that combining diet and exercise, such as walking, is the key not only to losing weight but maintaining it. Walking fills out the weight loss equation Good way to half the content.
How Much Walking Should You Walk To Lose Weight?
The Centers for Disease Control and Prevention (CDC) recommends 2 1/2 hours of moderate physical activity or 1 hour and 15 minutes of vigorous activity per week for health benefits.
“Brisk walking accomplishes this, and you can break the 2 hours and 30 minutes a week in whatever way suits your lifestyle, and even an extra 10 minutes of walking here and there will add up.
But if you want to lose weight, you have to do more. “Walking for 15 to 30 minutes per day is not enough to make a big difference in the amount of weight loss, nor is it high enough for most people to help maintain weight loss,” said Dr.
He recommends exercising for an hour a day if your goal is to lose weight or keep it off. The National Weight Control Registry, a group of men and women who have maintained weight loss for more than a year, reports that 90 percent of its members exercise on average at least one hour a day.
Also, it’s important to monitor your heart rate while walking to start seeing the results you want. The American Heart Association recommends hitting 50-70% of your maximum heart rate during moderate-intensity exercise. Click here to find your product range . Once you find your target range, try to maintain it for most of your workout. Investing in some form of activity tracker or heart rate monitor is the easiest way to make sure you’re hitting your goals. Remember, listen to your body! If you’re just starting or returning to fitness, it’s best to start at 50-60% of your maximum heart rate and then increase slowly.
Health Benefits of Walking
Body weight is made up of fat and muscle. Walking is beneficial because it reduces fat while preserving muscle. A study in the Journal of the American Medical Association found that when men cut back on their steps for two weeks, they lost muscle mass in their legs and increased visceral fat, the dangerous fat that wraps around the organs in the abdomen . Walking also improves blood sugar and blood pressure control, maintains bone mass, improves mood, protects the heart and reduces cancer risk.
There are practical benefits too. “Probably the biggest benefit is how easy it is to incorporate walking into your routine,” . You don’t need special equipment, a gym membership, or great physical fitness. Just lace up your shoes, get out, and you’ll be on your way to a healthy weight.
When to Change Your Walking Habits
If you’re not seeing the results you want, it may be time to mix up your routine. After a while, walking won’t be enough to reap the big weight loss benefits. Your muscles will adapt to the activity and you’ll need to work harder to burn more calories.
“Walking is a good foundation for exercise, but it can also be helpful to do some resistance exercises, such as bearing weights, especially as you get older,” Dr. That’s because you lose muscle mass as you age, and the less muscle you have, the fewer calories you burn. Strength training is good for your bones, too
“As with any exercise program, it’s important to continually challenge your body in new ways, and you can do this by slightly varying the types of activities you do, the amount of time you spend on them, or the intensity. Walking means Add a few more minutes, pick up the pace or change the route to add a few more hills.
High-intensity interval training (HIIT) can also help. “Increase in more intense activity between easier recovery periods, and you can also increase the intensity of your walks by adding weight. Carry a backpack filled with water bottles (bonus, no excuse for dehydration!), and keep little ones in the harness Instead of pushing a stroller, or wearing a weighted vest. Even just tightening your core and swinging your arms adds an extra challenge.
Why Walking Works for Weight Loss
Walking can help you lose weight if you also eat a healthy diet. Start with 10 minutes at a time and build up as much as possible. If your goal is to lose weight or keep it off, aim for a maximum of 60 minutes per day. If you can’t fit in for an hour a day, don’t sweat it. Any amount of walking has health benefits. If you’re pressed for time, try a higher-intensity workout. “The most important thing is to find an exercise routine that you enjoy and that you’ll maintain,”Â
