Nutritionists Say Walking Is An Extraordinary Sport That, While Simple, Has Many Beneficial Effects On The Body; But Can We Lose Weight Just By Walking?
All physical activity, including walking, leads to fat burning and eventually weight loss. The more and faster you walk, the more calories you burn. Whether you are walking on the cobblestones or using a treadmill, a short walk is excellent when it comes to weight loss.
According to LiveScience, walking, especially in open spaces, has many physical and psychological benefits for the body. A study published in the journal Frontiers in Endocrinology shows that 7,500 steps a day (3,000 high-speed steps) may be enough to prevent a person from developing type 2 diabetes.
Other research in Frontiers in Psychology shows that being in natural environments and green spaces are associated with lower stress levels and depression. “Walking, especially in nature, uses so much brain power that you practically shut down, which is why you can often think of nothing while hiking,” says Rachel Sasserdotti, personal trainer and founder of It’s So Simple. “Walking brings relative peace of mind.”
“Walking is a perfect low-intensity steady state (LISS) aerobic exercise and is ideal for everyone:” Prolonged walking prevents injury to the body and relieves it without putting too much strain on the parasympathetic nervous system.
The Centers for Disease Control and Prevention in the United States recommends that people lose one to two pounds (0.45 to 0.9 kg) per week to lose weight safely and sustainably.
Does walking affect weight loss?
“Walking is one of the best ways to lose weight because it is an easy exercise, which means less pressure on the joints of the body and therefore less risk of injury when exercising,” says Lily Chapman, a nutritionist at P3RFORM.
According to this nutritionist, the amount of calories each person burns is related to body conditions such as height, weight, fat percentage, and walking speed. As a general rule, if your heart rate is faster, you will burn more calories, and people who are less fit have higher heart rates and therefore burn more calories.
“Because walking is easier than walking or high-intensity intermittent exercise ( HIIT), people are much more likely to stick to it than any other sport,” says Lily Chapman. If you burn calories on foot, you do not need to limit your diet too much. “This means that you are more likely to succeed in your diet in the long run.”
A study published in the Journal of Nutrition states that moderate walking increases the effects of an energy-restricted diet on fat loss. Says Lily Chapman: “An energy-restricted diet means being on a calorie deficit. “So this shows that when you are in a calorie deficit, you can accelerate the weight loss process by walking.”
How much should we walk to lose weight?
A study in the International Journal of Obesity and Related Metabolic Disorders found that in two groups of women who walked 30 minutes or 60 minutes daily, similar and significant beneficial changes were observed in their health-related variables (such as weight loss).
“This study shows that even a short daily walk is enough to make significant changes in body fat, blood pressure, and even cholesterol levels,” says Lily Chapman. “Walking is a great start-up sport, especially for people who have been sedentary.”
Confirming Lily Chapman’s career, Rachel Sasserdotti adds: “For better results, a longer walk at a faster speed than your normal walking rate will help you lose weight better than before. If you are afraid of long walks, start with three 15-minute walks a day. “Frequent short walks can also benefit your body, and if you walk after eating, it can help control your blood sugar levels.”
How can we increase the impact of walking?
The key to losing weight by walking is walking fast or fast enough to burn fat to meet your body’s energy needs. The longer you walk, the more fat you burn instead of the sugars your body uses for energy. One way to increase the effectiveness of hiking is to choose a hill and an uphill trail or do interval training (at intervals).
“Anything you can do to increase calorie burning is good,” says Sasserdotti. Anything that causes your heart rate to rise slightly will help you burn more calories. Walking uphill is excellent for achieving this goal, whether you increase the incline on the treadmill or climb the hill quickly. “Walking uphill also reduces the pressure on the legs and joints.”
“Body posture is essential to achieve the best walking results.” “Exercise vests are also a good option because they make your body work harder and burn more calories,” says Rachel Sasserdotti, noting the importance of interval training. Make sure that the vest’s weight is not too much so as not to disturb your body position.
How to walk more daily?
“Try to get off a bus or train early, or walk all the way home to work if the weather is nice,” Sasserdotti said. Use the stairs whenever you get a chance. Using stairs is also great for your serine muscles. Go for a walk with your friends and take a walk for lunch. “Everything in nature immediately boosts your mood, so we have a two-pronged problem.”
Like any other exercise, you need to find your style to continue walking so that it does not become boring in the long run. Therefore, we recommend that you try different walking exercises such as interval, uphill walking, short and fast walks, and long walks in different environments.
“Like many other exercises, the way you walk is important,” says Sasserdotti. Keep your back and shoulders straight and your head up for best results when walking. Engage your sciatic muscles with each step, land on the heel, lean forward, and press the floor with your toes. It is essential to drink enough water, and it is worth spending money to get the right pair of shoes. “Do not forget to do stretching exercises after the walk.”