Brisk Walking: A Simple Yet Effective Way to Get into Shape
The importance of exercise for burning calories and improving overall health continues to be underrated.
The most recommended exercise is walking, and in particular, brisk walking. Brisk walking keeps the heart pumping and burns more calories than slow-paced or casual/leisure walking.
Brisk Walking: The Length Required to Lose Weight
Weight loss from brisk walking is achieved with at least 30 minutes per session several days each week.
The length of time does not need to be consistent, but the total amount should be at least the recommended 150 minutes each week, per the U.S. Department of Health and Human Services guidelines.
Your brisk walking should be fast enough to reach 60% to 70% of your heart rate, the moderate-intensity exercise zone. Your breathing should be deeper than usual, but you should still be able to talk. Trying to sing, however, would be impossible.
One way to confirm you are performing the exercise at moderate intensity is to use a heart rate monitor, fitness band, or an app and note your heart rate.
Can you lose weight by walking an hour a day? Yes, you can!
In 30 minutes, brisk walking burns between 100 and 300 calories (depending on body weight). Within an hour, a person may lose between 250 and 650 calories.
According to the University of Michigan’s MedFitness Group, sugars stored in the body get used as an energy source within the first 30 minutes of exercise. After 30 minutes, the body begins burning fat and using it as an energy source to power the remaining workout.
Since it is the pesky extra fat we want to shed, increasing our brisk walk time helps prolong the body’s use of fat for energy. By making this a habit, you build up endurance and, in due time, will be able to walk past the 30-minute mark, thus, burning more fat.
Try to aim for a minimum of 30 minutes of brisk walking several days a week. It can help the body burn an extra 800 to 2,500 calories or more. It will also help provide a boost to your metabolism.
Brisk walking may be difficult at first because you need to exert a large amount of effort to burn calories. But the rewards you reap far exceed any discomfort you may feel in the beginning.
Best of all, your level of physical activity increases, and physical activity enhances one’s life and improves health.
If you found this article informative, would you mind sharing it? We’d greatly appreciate the support!
Walking for health – NHS.UK; https://www.nhs.uk/live-well/exercise/walking-for-health/
Walking: A Step in the Right Direction; U.S. Department of Health and Human Services National Institutes of Health USA.gov
Brisk Walking: A Great Exercise For A Healthy Lifestyle – Medanta The Medicity; 03 Jan 2020; https://www.medanta.org/patient-education-blog/why-brisk-walking-is-a-great-workout-option/
Regular brisk walking is the best exercise for keeping weight down; London School of Economics and Political Science; https://www.lse.ac.uk/lse-health/news-events/2015/brisk-walking
Walking: Trim your waistline, improve your health; Ready to reap the benefits of walking? Here’s how to get started — and stay motivated.
By Mayo Clinic Staff; https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
Does Brisk Walking Increase My Heart Rate?; By Karen Hellesvig-Gaskell; https://www.livestrong.com/article/533515-does-brisk-walking-increase-my-heart-rate/