You can loose weight by walking every day, in addition to the many benefits of frequent strolls, such as increased daily exercise, fresh air and sunlight (ideal for avoiding vitamin D deficiency symptoms), and mental health benefits.
Bodily movement in general is wonderful for weight loss — it is all about energy balance,’ McGowan says. To put it another way, you need to burn more calories than you consume. This is known as calorie deficit.
Increasing our daily calorie expenditure by increasing our daily movement (through an activity we can do for a long time, such as walking) is a fantastic approach to do so.
While any form of exercise will help you increase your daily calorie burn (some in a shorter amount of time), walking for weight loss is an accessible starting point for many people. It does not require much more than a basic degree of fitness and strength; it has low-impact and does not require any equipment, with the exception of probably some excellent footwear.
Exercise is not the only way to lose weight safely, and it is actually more efficient (and precise) to establish a calorie deficit through your diet.
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So, in response to the question, “Can You Lose Weight By Walking?” Absolutely, you can loose weight by walking. All you have to do now is to watch what you eat.
Benefits or reasons why you should loose weight by walking
- It is free
- It has low-impact
- It can be done anywhere
- You can do it in a group or all alone
- It increases brainpower, according to a New Mexico Highlands University study
- It improves heart health
- It’s good for your mind. Walking in nature has been linked to improved mental health by the University of Michigan Health System
- It decreases the risk of illness (stroke, coronary heart disease, depression and other life-threatening conditions), noted by University of East Anglia
- Improved cholesterol levels.
- Lower blood pressure.
- Stronger bones and reduced risk of osteoporosis.
- Lower risk of breast cancer, colon cancer and diabetes.
To also understand how weight loss affect your body, you can visit this page.
Here is why you should consider to loose weight by walking more often.
A consistent walking regimen will help you improve your overall health and fitness while also pushing you closer to a healthy weight. Katie Lawton, MEd, an exercise physiologist, thinks it is a simple approach to burn more calories.
A lot of individuals struggle to get motivated to start exercising,” Lawton says. “But is walking not simple?” It is something we do on a daily basis.”
Moving yourself about demands energy, which is reflected in the number of calories burned when walking.
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Walking a mile in 20 minutes burns roughly 80 calories for a 150-pound person. Because it takes more work to move more mass, you burn more calories if you are heavier. Similarly, if you weigh less, the count is smaller.
Some of the factors that influence the calories burned on a walk include:
Sex
On average, men burn calories faster than women.
Temperature
You burn more calories exercising at both temperature extremes. In the cold, your body works overtime trying to stay warm. Hotter temperatures bring a calorie burn trying to cool your system. (In either extreme, make sure to hydrate to stay safe).
Age
Your calorie burn typically cool down bit by bit as you get older.
Terrain
Hitting hills adds to your exertion level and calorie draw. Just as walking on sand or uneven trails.
How much should you walk ?
Any conversation about walking usually begins with a lofty goal: 10,000 steps, or nearly five miles. However, that quantity does not always equate to truly beneficial cardiovascular activity.
The explanation for this is straightforward: “Not all steps are made equally,” Lawton explains. Slowly shuffling around a store, for example, will increase your step count, but it won’t help you lose weight or get in shape.
As a result, Lawton recommends counting minutes rather than steps.
Walking provides a fitness benefit when the activity reaches the level of cardiovascular exercise. This entails a minimum of 10 minutes of continuous one-foot-in-front-of-the-other movement at a moderate intensity level.
According to Lawton, you should aim for at least 150 minutes of moderate aerobic activity every week. This is in accordance with the American Heart Association’s recommendations. However, that goal is for heart health, not weight loss.
To lose weight, the activity target is increased somewhat. For weight loss and long-term weight management, the American College of Sports Medicine recommends 200 to 300 minutes of exercise each week.
“The key is to be in motion,” Lawton explains. “The more you move, the better off you are.
You must set reasonable goals for yourself while beginning your walking program. Putting in daily kilometers can help you be in better shape, but it won’t give you six-pack abs or a shredded body, according to Lawton.
How to start a walking programme
Setting aside time to exercise is the first step in any exercise program’s success. “Make it a part of your daily routine,” Lawton advises. “It is about changing your lifestyle to improve your health.
Begin slowly to build strength and endurance, then progressively increase the intensity as your fitness improves.
The following suggestions can assist you in making walking a habit:
Schedule your walk:
Make a plan for your walks. Make a note on your calendar to go for a stroll every day. You should make sure to block off the time as if you had a dinner date,” Lawton says. “Treat exercise in the same way you treat food.
Set a walk goal:
Set a goal for yourself to walk for a certain amount of time or distance and keep track of your progress. Consider participating in a virtual event in which you log miles to “travel” across a country or state.
Make a friend:
“Accountability partners can be quite beneficial,” Lawton says. On days when you don’t feel like going, they will get you out the door.
Make use of the appropriate equipment:
According to Lawton, wearing walking shoes that support and protect your feet is vital. Also, dress appropriately for the weather.
Maintain an optimistic attitude and persevere. “It is fine if you skip a day or two,” Lawton says. “All you have to do now is get back on that horse.” Walking to lose weight or improve your health is a long-term commitment.
Summary
Walking is a great type of exercise that almost anyone can do. If you wish to walk every day for exercise, begin softly and gradually increase your duration and intensity.
If you are just getting started, walking quickly for an extended period of time can leave you exhausted, sore, and unmotivated. Instead, begin by walking at a comfortable pace for 10–15 minutes per day. From then, as time goes on, you can gradually increase your walking duration until you reach 1 hour per day, or a length that seems comfortable for you.You can then focus on increasing your walking speed if desired.
It is also vital to increase the intensity of your walking as you lose weight. This is because a reduced body weight requires less calories to complete the same physical activities as a greater body weight. You can burn more calories by raising the intensity of your walking. Try walking on steep slopes, uneven terrain, or soft surfaces like sand or grass at a faster speed. Although walking for exercise has the advantage of requiring no additional equipment, walking with handheld weights or a weighted vest can increase the intensity.
Walking is an excellent kind of exercise, and walking for one hour each day will help you lose weight and improve your health. It is efficient because it aids in the increase of calorie expenditure. At the same time, you must keep track of your entire calorie consumption. To achieve your weight loss target, remember to step up your walking regimen. It is also a good idea to change up your routine from time to time to keep yourself motivated.
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