When you think of exercising to lose weight, you probably don’t immediately think of walking. But it’s the easiest way to get moving, and its benefits have been scientifically proven.
Walking has long been considered the simplest and easiest form of exercise. No need for a gym, no complicated techniques, just a pair of suitable shoes and you can start right away. But it’s worth mentioning that science has proven that walking not only helps the body stay healthy but also supports sustainable weight loss.
Why does walking boost weight loss?
Here are 10 specific reasons why maintaining a walking habit can be the key to helping you achieve your weight goals:
1. Regulates appetite
Regular walking can have a positive impact on your body’s hunger-related hormones. According to one study, brisk walking did not increase appetite or food intake immediately afterward, nor did it change levels of ghrelin, the hormone that stimulates appetite. This suggests that walking before meals will not increase appetite and will help you eat a balanced meal.
2. Boost metabolism
A slow metabolism is one of the barriers that makes it difficult for many people to lose weight. Regular walking has the opposite effect: it helps activate this process even when the body is at rest. A German study found that walking about 200 minutes a day, six days a week, can produce significant changes in metabolism, almost equivalent to the initial effects of weight loss surgery. That shows that consistent walking has a bigger impact than you think.
3. Boost energy quickly
Busy and don’t have time for a long workout? A short but brisk walk is the solution. Just a few walks around the office during your lunch break, or taking the stairs instead of the elevator, can get your heart rate up and burn more calories. The bonus is that you can fit them into any space in your day without any equipment. These short walks are easy to fit into a busy schedule and have many benefits.
4. Take advantage of the slopes
You may be afraid of climbing hills, but think of it as an opportunity to improve your workout. Walking on slopes or uneven surfaces makes your muscles work harder, burning up to 32% more calories than walking on flat ground. Simple changes like these can turn a normal walk into a great workout.
5. Improve your mood and reduce stress
Walking can reduce stress and improve your mood, helping you avoid emotional eating and poor sleep. When combined with walking outdoors on sunny days, the positive effects are doubled. These mental health benefits complement your physical health, helping to improve your health and mood.
6. Burns calories effectively
A simple walk can burn about 100 calories per mile. While that may not sound like a marathon, that amount adds up over time. What’s more, walking continues to burn calories after your workout thanks to the afterburn effect.
7. Not as effective as running
Although running burns more calories than walking, the difference is not as big as you might think. One study found that walking 1,600 meters burned about 89 calories, and running the same distance burned about 113 calories. For those who want to protect their joints or have difficulty maintaining a running routine, walking is still a great and safer option.
8. Protect and maintain muscle mass
While losing weight, many people are prone to losing muscle along with fat, causing the body to weaken and metabolism to slow down. Regular walking, especially when combined with a high-protein diet and resistance training, can help maintain and protect muscle mass. This is an important factor in ensuring sustainable weight loss.
9. Walk socially
Walking doesn’t have to be a solitary activity. You can invite friends, colleagues or join a community walking group. Studies show that having a workout partner or support group can help people stick to their exercise plan by up to 29%. This means that walking with a group not only makes the activity more enjoyable, but also increases the chances of maintaining and achieving your weight loss goals.
10. Economical and flexible
No expensive gym membership or complicated equipment required. All you need is a good pair of shoes and you can start walking anywhere, for example, in the park, around the neighborhood, even at work. It is a versatile activity that can fit into any lifestyle, whether it is for work or a short break.
