When thinking about losing weight, many people often imagine high-intensity exercises in the gym or strict diets. However, there is a method that is both simple and friendly to the body and brings clear results: walking. With comfortable shoes and some time for yourself, you can turn your daily steps into an effective tool in your journey to get back in shape.
Why is walking effective in losing weight?
Walking is a form of exercise that seems gentle, but brings many positive effects to the body, including:
1. Burn calories
Walking is the simplest way for the body to consume energy. Just 30 minutes of brisk walking can burn an average of about 150 calories, and this number is even higher if you speed up or choose a steep terrain. The calorie deficit is the key to helping you lose weight.
For example: If you walk briskly for 1 hour every day, you can burn about 300 calories. Maintaining this habit for 12 days can help reduce the equivalent of 0.5 kg of fat, if combined with a reasonable diet.
2. Low-impact and joint-safe exercise
One of the outstanding advantages of walking is that it does not create strong pressure on the skeletal system like running or jumping. This makes walking a “friendly” exercise for all ages, including the elderly, overweight people or those recovering from injuries. You can exercise regularly without fear of overloading the knee, hip or spine joints.
For example: Middle-aged people with knee osteoarthritis can choose to walk on flat ground or in the park at a moderate pace for 20–30 minutes a day to maintain movement without causing pain.
3. It is a highly sustainable activity
No need for a gym, no need for expensive equipment, just a pair of suitable shoes and you can start. Walking can take place anywhere, such as on the way to work, during lunch break, or simply around the neighborhood in the evening. You can even turn walking into a social habit by inviting friends to join.
For example: Instead of sitting in a coffee shop, you can make an appointment with your friends to walk along the lake for 40 minutes on the weekend. This is both a comfortable time to chat and helps you maintain regular exercise.
4. Increase metabolism to burn fat effectively
When you maintain the habit of walking, your body gradually adapts by improving the rate of energy metabolism. This means that even when you are resting, your body still burns more calories than before. A steady heart rate and breathing during walking also stimulates the cardiovascular system, helps blood circulation better, thereby nourishing muscles and supporting fat burning ability.
For example: A 45-minute brisk walk in the morning not only burns calories immediately, but also helps you maintain a higher metabolism for several hours after finishing, so your body continues to burn energy even when you are working in the office.
5. Maintain muscle
Walking not only burns fat but also helps major muscle groups such as the leg muscles, buttocks and abdominal muscles to work regularly. Thanks to that, the body does not lose muscle when losing weight. Muscle helps burn calories even when you are sitting still. Maintaining muscle mass not only helps you metabolize faster but also gives you a slim, toned body instead of a skinny one.
For example: If you walk on an incline or climb stairs 2–3 times a week, the muscle groups in your buttocks and thighs will develop more strongly, creating a feeling of toned and healthy body even when you lose weight.
How to maximize the effectiveness of walking to lose weight
To make walking a real secret to weight loss, you can apply the following tips:
- Increase your speed: Try walking fast enough that you can chat but not sing. The increased heart rate will help your body burn more calories.
- Interval training: Alternate between fast and slow walking. This is both fun and helps improve your cardiovascular system, while increasing the amount of calories burned.
- Walking on an incline: If possible, choose a path with an incline or set the treadmill to an incline. This makes your muscles work more, thereby increasing the effectiveness of weight loss.
- Incorporate light weights: Carrying small hand weights or a weighted vest will make the exercise a little more difficult, but at the same time increase the amounts of calories you burn.
- Increase your distance: As your body gets used to it, gradually increase the time and distance. Long walks help improve your endurance and promote energy expenditure.
- Maintain perseverance: This is the key. Walking regularly, ideally every day, helps you form a habit. You can make walking a part of your life, such as walking to work, going for a walk during your lunch break, or meeting friends for a walk instead of sitting at a restaurant.
- Combine with other exercises: Walking is more effective when combined with muscle-strengthening exercises. This not only supports weight loss but also helps your body become more toned and healthy.
- Replenish enough water and energy: Don’t forget to drink enough water before, during and after your walk. A healthy snack before walking will also help you maintain endurance and recover better.
