“Do you want to lose weight? Start walking!” This is, perhaps, the most common advice you will be bestowed with when you start your weight loss journey. And, the sermons of the benefits of walking goes on and on. It is the most effective exercise; you do not have to shell out thousands at a gym or yoga center; you can do it at your convenience and so on.
However, there is a question that always pokes me when it comes to walking for weight loss. How effective is walking for weight loss? Walking does wonders in transforming your health. Just 10,000 steps a day is enough to bestow you with a huge bouquet of health benefits, including lower cholesterol levels, lower blood pressure, better diabetes management, and better safety from breast cancer.
10, 00 steps when loosely translated becomes 7.5 km. And, if you can cover this distance in 60 minutes, then you are fit, fabulous, and fine. Those who are still crowing their eyebrows, just split it into four 15 minute walks… Ready? Even better, 5 minutes of brisk walk every hour you are awake will give you 10,000 steps. And the result – you are more energetic, you are slimmer. 400 calories are burnt on an average. And, in 10 days, you lose about 2.5 kg! Sounding good? Read on….
Studies suggest that women, falling into the age ground of 18 to 30, who walked for 5 hours a day have about 46% more chances of shedding their excessive flab than their counterparts who never walked, but were into other exercises.
How Many Calories Will You Burn Walking?
A 5’5” woman with 73 kg weight walking on 2% incline surface at the rate of 6 km per hour for one hour will burn 417 calories. This sounds really tempting…The calories burned while you walk depends on various factors, including your sex, height, weight, pace, and incline, among other factors. There are numerous calculators online that could help you determine the calorie burn or you can pick the countless apps and fitness devices, if you are really serious about walking for weight loss.
What Walking Pace Is The Right For Weight Loss?
There is no specific pace, but an average walking speed of 6 km per hour would be a good one. You can start a little slower, especially if this is your first stint with walking and then improve your pace with time.
Which Is Better – Treadmill Or Outdoors?
This is a tricky question. While walking, irrespective of the location, yields the same benefits, outdoors would be a better option as it gives you a dose of fresh air.
How Much Walking Is Essential For Weight Loss?
According to various researches and studies conducted on walking for weight loss, 30 minutes of exercise, at least 5 days a week, can improve your overall fitness levels and health. When converted into walking terms, you have to spend at least 45 minutes a day, 7 days a week, to achieve the effects.
How Can You Include A 45 Minute Walk In Your Daily Routine?
- If your work requires you to sit in front on the PC for long hours, take a break for 5 minutes and enjoy a brisk walk to your water dispenser.
- Walk off to your bus pick up point.
- Park your vehicle away from the grocery store.
- Take a walk with your friends after lunch.
- Pull on your sweetheart and embrace the nature after dinner.
- Forget the riding lawnmower.
- Take your pet dog for a walk.
- Chuck out the car for that short distance.
You can always keep your walking shoes handy. Take a 10 minute break when you are really stressed out at office. Wear the shoes and take a quick walk outdoors. It is not just refreshing, but you will slim down too.
Walking does help in weight loss, more probably, the numbers on the scales go down. However, walking alone cannot give you the sculpted diva look you yearn for. Include walking in your weight loss regimen for failing your scale; plus, do it so that your stamina, strength, energy, and fitness levels keep going up over the time.