Walking is a simple, easy form of exercise that many people can incorporate into their daily routine. Regular walking can help you lose weight, especially when you walk briskly to burn extra calories. It can also help reduce belly fat and build lean muscle.
Staying physically active is important to reduce your risk of chronic diseases like diabetes and heart disease, help you maintain a healthy weight, and live a longer, healthier life.
What are the key benefits of walking for weight loss?
Here are 7 key benefits of walking in your weight loss and health journey:
1. Burns Calories
Physical activities like walking require energy, which helps the body burn calories.
To lose weight, a person must burn more calories than they consume. People have different calorie needs depending on their size, age, gender, genetic history, and activity level.
Active people burn more calories than those who lead a sedentary lifestyle. Regular walking can help burn more calories while reducing the risk of chronic diseases. One study found that a person can burn about 100 calories for every 1.5 km of walking. To increase the amount of calories burned, try walking on an incline.
2. Reduce belly fat
Regular walking can reduce belly fat. Fat around the belly can be more dangerous to your health than fat in other areas of the body. Belly fat is linked to an increased risk of heart disease and diabetes.
A review found that aerobic activities that increase your heart rate, like walking, can reduce visceral fat tissue. This is the fat that lies deep in the abdominal wall and surrounds your organs. In this study, participants exercised three times a week for 30 to 60 minutes each time. Other studies have shown that combining physical activity with a calorie-controlled diet helps reduce belly fat.
3. Helps maintain lean muscle
Walking and other physical activity helps build and maintain lean muscle. This is especially helpful for people trying to lose weight because weight loss often results in muscle loss. Muscle tissue burns more calories than fat tissue, so more muscle mass means your body burns more calories.
Since people often lose muscle as they age, regular walking can help prevent age-related muscle loss.
4. Improves Mood
Being active is beneficial for physical, mental, and emotional health. Exercises like walking have been linked to improved mood, reduced stress, and increased energy levels. Regular exercise reduces the risk of depression and anxiety.
Moderate activities like walking make the brain more sensitive to the hormones serotonin and norepinephrine. The brain needs these hormones to regulate mood and release endorphins, a chemical produced in response to stress or pain. People who enjoy exercise are more likely to stick with it. Consider walking with a friend or listening to your favorite music to make walking more enjoyable.
5. Helps Maintain Weight Loss
People who are active regularly are more likely to maintain a healthy weight after losing weight. Weight gain after weight loss is very common. Many people who pursue a weight loss program often regain most of the weight they lost after finishing the program.
Staying physically active is a proven way to maintain weight loss. Research shows that people who exercise regularly are more successful at losing weight and maintaining a healthy weight.
6. Easy to access and low intensity
Walking is an easy to access and low intensity exercise. Many people can start a walking routine right away. All you need is a good pair of walking shoes and a safe place to walk.
Listen to your body when starting a new walking routine and stop if you feel pain. Remember that brisk walking burns more calories than regular walking. Just walking for 150 minutes a week can improve your blood pressure, blood sugar, cholesterol, and improve your mood and sleep quality.
7. Easily incorporate other healthy habits
Walking is a great way to build healthy habits. Try walking with others to increase physical activity and feel connected to those around you. Invite a friend to walk with you, or look for local walking groups. Walk with your kids to teach them healthy habits.
Instead of scrolling on your phone during your lunch break, consider putting on your shoes and going for a walk. If possible, walk to work instead of driving.
Therefore, walking is one of the simple forms of exercise, easy to maintain but brings sustainable effects for both weight and overall health. Just persevere in doing it regularly every day, you will see your body lighter, your spirit more excited and the risk of chronic diseases is also significantly reduced. Make walking a part of your lifestyle, no pressure, just start with small but persistent steps, you will gradually see clear positive changes.
