Walking May Help You Lose Weight

· December 24, 2017
If you’re not used to walking often or doing any kind of sport, you should start off slowly and steadily increase rigor as your body adjusts to the exercise routine.

We’d all like to exercise. But, actually making the move to get moving to try to lose weight is a completely different matter.

The reason is that changing an established routine is complicated. Substituting junk food for a balanced diet and exercise requires willpower. But, most of all, it requires perseverance.

It’s pointless to fulfill every little detail of the new routine the first few weeks and then return to the old sedentary lifestyle.

Read more here: Tips to Lose Weight by Walking

In reality, setting out to walk is much easier than it seems. You don’t have to invest on a luxurious gym or weight loss creams. Do you want to know what you really need? Just one thing: TO WALK.

If you’re tired of the accumulated extra fat and you’ve tried everything, it’s time to move. You have to burn fat not in just one area but all around your body in order to fit smaller sizes.

Why should you walk? Walking is an aerobic exercise, which means that the majority of your muscles are at work. Therefore, you can walk to lose weight by burning a lot of calories, oxygenating the body, and maintaining healthy heart functions.

Who can walk to lose weight?

Two women in the woods who are walking to lose weight.

Walking has been medically proven to be safe and healthy for everyone, including people who are used to exercising and those who have never done any kind of physical activity in their life.

Yet, it’s recommended that you visit a doctor to confirm your state of health. This way, any physical alteration can be ruled out, whether it’s respiratory or cardiac.

Read More: The 7 Pitfalls That Get In The Way Of Losing Weight

How frequently should I walk?

You should act in accordance with your physical condition. If it’s been a long time since you’ve exercised, avoid walking long distances. Start off by walking short intervals (between 10-15 minutes) at a moderate velocity.

You can also begin by walking two times a week and slowly increase the frequency. The key is to continue with the routine.

Walking at least 30 minutes a day and watching your diet may help you lose a lot of pounds in a few months.

A pedometer on a cell phone.

A pedometer is specifically designed to measure the number of steps taken during a walk. It also measures velocity, distance, and rhythm.

This serves as an incentive to make us set ourselves a goal, such as increasing the number and velocity of steps taken in a day.

You can also take it to work or have it on you while doing house chores. At the end of the day, it’ll tell you how many steps you’ve taken and the number of calories you’ve burned. You’ll also know if you need to increase your speed in order to reach your goal.

Benefits of walking

  • It may improve the immune system and protect us from illnesses.
  • It may help accelerate metabolism, helping us avoid obesity.
  • Also, it may strengthen bones. This way, you may avoid fractures and reduce your risk of osteoporosis.
  • It may improve circulation and strengthen the heart.
  • It may reduce your risk of stress, anxiety, or depression due to the production of endorphins.

Recommendations

A woman stretching in the woods before walking.

  • Once you’ve visited the doctor, establish a goal, as long as you don’t push yourself too hard.
  • Don’t stop walking under any circumstances. If you can’t walk all week, then organize a schedule and establish small goals.
  • Use comfortable clothing and shoes.
  • Don’t forget to warm up before you walk, for at least 5 minutes.
  • Watch your diet, reduce fat intake, and adopt healthy eating habits.
  • Maintain good posture: straight back, contracted belly, and relaxed arms.
  • Control your breathing. Inhale and exhale according to your rhythm of walking.
  • Don’t ignore your body. In light of any symptoms of dizziness, high blood pressure, or excessive fatigue you have to stop or reduce your speed.
  • Gwinup, G. (1987). Weight loss without dietary restriction: Efficacy of different forms of aerobic exercise. The American Journal of Sports Medicine. https://doi.org/10.1177/036354658701500317
  • Brill, J. B., Perry, A. C., Parker, L., Robinson, A., & Burnett, K. (2002). Dose-response effect of walking exercise on weight loss. How much is enough? International Journal of Obesity. https://doi.org/10.1038/sj.ijo.0802133