Walking can be a simple and effective form of exercise for people who are busy, injured, or don’t enjoy going to the gym. National Walking Month is a great time to introduce walking into your routine. Walking is a recommended way to stay active, lose weight, and become healthier, according to the NHS. However, to boost weight loss, it is essential to walk at a brisk pace and with a different technique. Interval training, walking with weights, or at an incline can help burn more calories and improve cardiovascular health. To lose weight, you also need to be in a calorie deficit, burning extra calories or consuming fewer calories spread over the week, as recommended by experts.
The amount of weight you can lose by walking depends on the effort you put in, the duration of your walk, and if you pair it with being in a calorie deficit. Studies have shown that walking for 30 minutes a day can help reduce body fat, but it is essential to focus on the technique to maximize calorie burning. Including bursts of faster walking or interval training in your routine can lead to a higher calorie burn. Personal trainers recommend adding 30-60-second bursts of faster walking during your walk, followed by a recovery walk. The intensity of your walk plays a crucial role in burning more calories and improving your cardiorespiratory system, which can have a lasting effect on calorie burn even after your workout.
For weight loss, it is important to create a calorie deficit to achieve a safe and healthy goal of losing one pound per week, which is equivalent to 3,500 calories. Meeting the physical activity guidelines and maintaining a balanced diet are crucial for weight loss. The NHS suggests that adults aged 19 to 64 should aim for 150 minutes of moderate physical activity per week. Caloric needs vary based on factors like age, weight, height, and activity level. Walking can be an effective way to meet these guidelines and support weight loss efforts. By incorporating walking into your routine with the right technique and combining it with a calorie deficit, you can achieve sustainable weight loss.
Incorporating walking into your routine during National Walking Month can be a simple way to improve your health and support weight loss goals. Walking is free, convenient, and easy to fit into your daily schedule. By following recommended guidelines for physical activity, maintaining a balanced diet, and adding faster intervals or inclines to your walks, you can enhance the calorie burn and cardiovascular benefits of walking. Tracking your progress, setting realistic goals, and staying consistent with your routine can help you achieve sustainable weight loss. Walking is a versatile and accessible form of exercise that can benefit people of all fitness levels and contribute to overall well-being.
