30 Minutes of Daily Brisk Walking for Fat Loss
Walking is the oldest (and possibly the most beneficial) form of physical activity that helps one to achieve a healthy body. It is free, unrestricted to one particular place, and does not require heavy exertion or much effort. Walking for fat loss is an easy yet effective way to lose weight.
However, many often overlook this easy form of physical exercise, despite how it does not require any special equipment (other than a comfortable pair of walking shoes).
Most physical activities, such as those done inside a gym, include intense workouts. The intensity of the workout is generally the same for everyone. However, walking is different; it is a gradual process in which you should gradually increase your walking pace in order to find it most effective. A pace that may be too slow for you might be the fastest for someone else. Your pace should be determined by the ways in which your lungs, heart, and legs respond to your movement.
The Importance of Walking
Walking Positively Impacts Your Health: In a 2013 study, it was found that walking regularly 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 routine of walking 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. You should also treat yourself with a day or two off every week to rest your body. This ensures that you don’t get bored from repeating the same motions of walking on a daily basis.
Maintain your posture and drink plenty of water before, during, and after the walk, especially if you are walking for over 30 minutes.
Record the way that your body responds to a new program. This allows you to determine if you need to increase your pace to yield more benefits from walking.
Equipment for Walking
Walking is essentially free exercise. The only equipment you need is a comfortable pair of shoes and weather-appropriate clothes. Easing into the habit of walking requires minimal changes in your lifestyle; overall, it’s a mindset adjustment. Because of its many health benefits, physicians and doctors recommend regular walking routines to patients who suffer from various health ailments.
Health Benefits of Walking
- Walking for fat loss: Walking burns fat and helps burn calories. This 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 calms the mind and therefore helps in reducing stress effectively.
- May improve certain health conditions: Walking is great for people with diabetes, heart disease, high uric acid, hypertension, spondylitis, etc.
- 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 in their work culture.
- May improve bone health: It is also considered a “weight-bearing exercise” since it improves bone density and may 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.
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 being mindful of your setting.
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