The Benefits of Brisk Walking for Fat Loss and Overall Health

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30 Minutes of Daily Brisk Walking for Fat Loss


Walking is the oldest (and possibly the most beneficial) form of physical activity that helps you achieve a healthy body. It is free, unrestricted to one particular place, and does not require heavy exertion or much effort. Therefore, walking for fat loss is an easy yet effective way to lose weight.

One benefit of walking is that it is a gradual process. You could gradually increase your walking pace to find the most effective; a pace that may be too slow for you might be the fastest for someone else. Your pace should be determined by how your lungs, heart, and legs respond to your movement.


The Importance of Walking


Walking Impacts Your Health:
 In a 2013 study, researchers discovered that walking helped reduce the mortality rate of individuals. Some of these mortality issues can be due to any ailment such as heart disease, diabetes, dementia, and hypertension.

 

A regular, consistent walking routine may control the damage of these ailments.


In addition to curbing the health conditions mentioned above, walking also aids in maintaining a healthy weight, ridding the body of excess fat, relieving stress, elevating moods, easing tension and anxiety, and strengthening muscle and bone density.


Forming a consistent walking routine can be achieved in several ways. With the advent of technology, you can use a program that tracks your heart rate and gives you a detailed calculation of the calories burned and miles walked.

All walking programs work on the basic outline where it is recommended to increase your pace at intervals.

Factors to Consider When Starting a New Walking Program


To mix things up, you should change your walking track every week to avoid boredom. Take a day or two off every week to rest your body. This rest ensures that you don’t get bored from repeating the same motions of walking daily.

Maintain your posture.

Drink plenty of water before, during, and after the walk, especially if you walk for over 30 minutes. Record the way that your body responds to a new program. It allows you to determine if you need to increase your pace to yield more benefits from walking.


Health Benefits of Walking
……..….

  • Walking for fat loss: Walking burns fat and helps burn calories. It eventually leads to the reduction of excessive body fat. Remember that walking is a gradual exercise, so it takes time to show its effect on the body.
  • Reduces stress: It may calm the mind and help in reducing stress effectively.
  • May improve certain health conditions: Walking is beneficial for diabetes, heart disease, high uric acid, hypertension, spondylitis, etc. Walking after dinner may lower your risk of type 2 diabetes.
  • May keep certain health conditions at bay: It may reduce the risk of stroke and dementia.
  • Increases firmness: Walking helps maintain firm, tight buttocks (especially walking uphill or inclines on treadmills). It is a great way to balance the sedentary lifestyle that most people have adopted today.
  • May improve bone health: It is also considered a light form of “weight-bearing exercise since it may improve bone density and decrease the risk of osteoporosis.
  • Regulates blood sugar: Walking aids in stabilizing glycemic control and helps regulate blood sugar, which eventually helps in improving insulin sensitivity and curbing sugar cravings.
  • May lower mortality rate: Studies conducted by medical schools have found that walking can increase the longevity of a person’s life. A 1998 study published by the New England Journal of Medicine revealed that people who walked over two miles a day had fewer mortality rates than people who walked less than a mile. A recently published 2021 study suggested that people who take a minimum of 7,000 steps a day may lower their mortality risk by 50 to 70 percent.


There are several ways to create an effective, regular habit of walking. You can find a walking group at a park (or create your own). Ask a family member or friend to join you. If none of these options are available, you can always walk with your earphones and listen to your favorite tunes while still mindful of your surroundings.


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Other References

Keep walking to strengthen your bones
Wednesday 17 January 2018; https://www.ashteadhospital.co.uk/news/keep-walking-to-strengthen-your-bones

Am J Med. 1994 Jan;96(1):20-6; Walking is related to bone density and rates of bone loss
E A Krall, B Dawson-Hughes; https://pubmed.ncbi.nlm.nih.gov/8304358/

Being More Active Is Better for You
Physical activity is very important for people with diabetes! – Centers for Disease Control and Prevention; https://www.cdc.gov/diabetes/managing/active.html

Exercise: A drug-free approach to lowering high blood pressure
MayoClinic.Org; https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206

PeerJ. 2018; 6: e5471.
Walking and hypertension: greater reductions in subjects with higher baseline systolic blood pressure following six months of guided walking
Simona Mandini, Francesco Conconi, et al.; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6119598/

Walking and Diabetes; 15th January 2019; By Editor; https://www.diabetes.co.uk/walking-and-diabetes.html

The step-by-step approach to better blood sugars: walking; By Adam Brown – diaTribe; https://diatribe.org/step-step-approach-better-blood-sugars-walking

 

 

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