8 Benefits Of Daily Walking For Weight Loss

Maintaining a healthy lifestyle in today's fast-paced environment is crucial to preventing lifestyle-related disorders like diabetes and heart disease. Regular exercise not only increases lifespan but also aids in weight management. 

Walking is one of the easiest, safest, and most prudent exercises for weight loss. All you need is a comfortable pair of footwear to start walking along the road to losing those extra pounds. 

In this thorough guide, we will examine the benefits of daily walking for weight loss and offer insightful advice on setting up your walking routine for success through a 28 day walking plan for weight loss. 

Table Of Contents

1. Can You Lose Weight By Walking? 

2. 8 Benefits Of Daily Walking For Weight Loss

3. How To Do Walking For Weight Loss?

4. 28 Day Walking Plan For Weight Loss

5. The Final Say 

6. FAQs

7. References 

Can You Lose Weight By Walking? 

According to research in the Journal of Nutrition, participants who increased frequent walking as part of their daily routine for 12 weeks while cutting calories lost much more body fat than those who did not. These people also showed improvements in fasting insulin levels, which are essential for managing weight. 

The Centers for Disease Control and Prevention (CDC) report that a person weighing 70 kg can burn 280 calories per hour at a moderate walking pace (5.6 km per hour), which increases calorie expenditure. 

Adults typically walk at a speed of 4.8 km per hour. However, brisk walking for weight loss can help you burn even more calories and lose weight more quickly.

Also Read: How Effective Is Climbing Stairs For Weight Loss?

8 Benefits Of Daily Walking For Weight Loss

The 8 benefits of daily walking for weight loss include the following:

1. Regulates Blood Sugar Levels

Studies suggest that post-meal walks improve blood sugar more efficiently than a single 45-minute walk at any other time of the day. Short walks can help stabilise blood sugar levels and prevent its disorders.

2. Helps Muscle Strengthening

Leg muscles can be strengthened through walking, particularly on sloping terrain, stair-filled routes, or an inclined treadmill. Strengthen your muscles more by adding workouts like leg curls, lunges, squats, jogging, or cycling to your program.

3. Supports Joint Health 

Regular walking is an excellent exercise for arthritis patients as it helps to lubricate the muscles that support the joints, such as the hips and knees. It can also aid in preventing the onset of arthritis.

Also Read: Herbal Teas For Joint Pain And Arthritis: A Natural Remedy

4. Improves Immune System 

Walking regularly can reduce the risk and severity of the common cold and flu. In a study conducted during a flu outbreak, individuals who walked for 30 to 45 minutes every day at a moderate pace experienced fewer sick days and less severe symptoms when they did get sick.

5. Boosts Energy Levels

A quick stroll can increase energy levels more effectively than drinking coffee. This energy boost is brought on by increased oxygen flow and the production of hormones, including cortisol, adrenaline, and norepinephrine.

6. Mood Enhancement

Regular brisk walking for weight loss can lessen anxiety, manage depression symptoms and improve mood, increase self-esteem, and curtail feelings of social withdrawal or loneliness.

7. Helps Calorie Burn

Walking is a great complement to weight training for long-term weight loss, as it helps burn calories steadily. It may not be the quickest method, but it is effective and sustainable.

8. Improves Cardiovascular Health

Walking is a great way to boost your metabolism and support a healthy heart. Regular walking can reduce the risk of heart attacks and strokes, making it an excellent low-impact exercise for people of all ages and fitness levels. 

Also Read: Herbal Teas For Heart Health: Protect Your Heart Naturally

How To Do Walking For Weight Loss?

Walking for weight loss is a free and accessible activity that everyone can enjoy, regardless of fitness level or age. Consider the following advice to maximise the benefits of walking for weight loss: 

1. Create A Structure Plan 

Establish a regular walking routine to guarantee consistency. Create a structured walking plan. Make your walks diverse to keep things interesting. Your desire to keep walking will inevitably grow as you experience muscle tone, energy, and endurance gains.

2. Invest In Fitness Trackers

Fitness trackers serve as motivational tools by recording your steps and distance. Set a daily step target (for example, 6,000–10,000 steps) and look for other ways to increase your daily activity level besides regular walks.

3. Keep A Walking Journal 

Record your walking minutes, miles, or steps on paper, a computer, or an app. Setting realistic goals and monitoring your progress frequently might help you stay motivated.

4. Upgrade Your Gear 

Upgrade your workout attire by purchasing to increase motivation. Make sure you dress appropriately for the weather to avoid skipping walks because of bad weather.

5. Choose The Right Time

Decide on a regular walking time that suits your schedule and tastes. Consistency is important, whether it's an early morning walk to avoid distractions or a peaceful nighttime stroll.

Also Read: Finding The Best Time To Workout: Morning Vs. Evening 

Recommended Time for Walking to Lose Weight

While walking is a quick and easy way to lose weight and keep it off, the length and intensity of your walks are important. Consider the following suggestions for weight loss:

• Take brisk daily walks of 30 to 90 minutes.

• A 30-minute walk at a brisk pace usually covers 1.5–2 kilometres or 3,000–4,500 steps.

• Aim for 150 minutes or more of walking per week. You can do jogging or walking for weight loss. 

• Avoid skipping more than one day of walking to maintain consistency.
  

• It is essential to gradually increase your walking time as your fitness improves if you're new to walking. Additionally, incorporate strength training exercises on non-walking days for a well-rounded fitness routine.

28-Day Walking Plan For Weight Loss

This table describes a 28-day walking plan for weight loss. Always get medical advice before beginning a new workout regimen, especially if you have any underlying health issues.

The Final Say 

Walking is a fantastic exercise for both overall health and weight loss. It is crucial to remember that significant benefits take time when starting walking for a weight loss routine. 

A 30-minute brisk walk can help burn between 100 and 300 calories, depending on your weight. You can increase your calorie burn by intensifying your walks, but avoiding overtraining is essential to prevent weariness, pain, or injury. 

Begin slowly, be consistent, and incorporate walking into a healthy diet if you want to lose weight. Follow our 28-day walking plan for weight loss, and you'll see successful results!

FAQs

1. How many steps a day to lose weight? 

Aiming for at least 10,000 steps daily, or around 5 miles (8 kilometres), is effective for weight loss. It also improves your stamina and metabolism.

2. Does walking burn fat?

Yes, walking is a weight-loss and low-impact aerobic activity that can encourage you to cut calories and burn fat. 

3. What should you do after a walk to cool off?

After walking, take a short break, then do some easy stretching for your hip flexors and calves to help your muscles cool down.

4. What foods should I eat before a walk?

You can eat a small piece of fruit, a handful of nuts or a cup of milk before a walk. But remember, do not walk immediately after eating.

5. How does walking help lose weight? 

Walking helps lose weight by burning calories, boosting metabolism, and improving overall fitness. It creates a calorie deficit, which, when combined with a healthy diet, leads to weight loss.

6. How can walking to lose weight chart kg help tailor your walking routine?

It serves as a strategic tool to monitor step counts, durations, and progress, enabling you to customise your walking routine for optimal weight loss results.

References 

• Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women - PMC.

• Physical Activity for a Healthy Weight 

• Walking for health - NHS 

About ToneOp 

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