How Much Should I Walk To Lose Weight?
How to Walk For Weight Loss? Walking to lose weight was not a thought that occurred in the minds of Homo sapiens for most of human history. Running and walking were not transportation options; they were the only way to get from A to B. Nowadays, this is no longer true for most people. It’s more common to rely on a bus, train, or car to get you to where you need. Aside from the long hours and desk jobs, there are fewer opportunities to walk anywhere. This is a problem.
Why it’s important to walk
According to the World Health Organization, approximately 2 million deaths each year can be attributed to inactivity. In addition, a sedentary lifestyle can lead to many health problems, including increased heart disease, diabetes, obesity, depression, and other diseases.
According to Frontiers in Endocrinology, walking 7,500 steps per day, equivalent to 30 minutes, could be enough to prevent type 2 diabetes. Walking is a great way to prevent chronic diseases. But, if you want to lose weight, walking can be a good option.
Trista Best, MPH., RD. LD, a Registered Dietitian at Balance One Supplements, says that walking regularly can reduce weight and improve joint, hip, knee, and joint pain. Walking increases joint lubrication and strengthens muscles that support and protect joints. In addition, your respiratory system will be strengthened and improved. This area can reduce your chances of developing respiratory illness. All of these side effects can lead to improved immune health. These benefits combined will lead to weight loss because you’ll be able to walk longer distances and at higher speeds,” says Best.
There are many variables in weight loss that you can expect to see from walking. One study showed that walking helped participants lose an average of three pounds. It may seem obvious, but the study also revealed that walking helps you lose weight.
Why you should be walking to lose weight.
Walking doesn’t require any special equipment. It can be done anywhere you want and is less likely to cause joint pain than running. Walking is an easy and natural way for people to burn calories from food. But that doesn’t mean we shouldn’t improve our walking skills to help increase fat burning. Follow these tips to learn how to walk to lose weight.
How Long to Walk Each Day for Weight Loss
For weight loss, aim for a 30 to 90-minute walk on most days. While you can walk longer on certain days, the overall time for the week should not exceed 150 minutes (2.5hrs). Walking fast enough to reach the moderate-intensity zone at 60 to 70% of your maximum heartbeat is a good idea. To ensure that you exercise at moderate intensity, you should speak clearly and breathe harder than usual.
You can break down your walking time into 10 minutes or longer periods, but you’ll burn fat if you walk faster than 30 minutes after warming up.
Start slow and build your ability to walk. It is possible to go for long walks every other day at first. Do not skip more than one day in succession. Consistency is important for building new habits and burning calories. Strength training is a good option for those days when you are not walking. You can take a day off if you feel tired. However, you should still be able to walk the next day.
The CDC recommends that you spend 60 to 90 minutes every day in moderate-intensity exercise if you have achieved your weight loss goals and want to maintain your weight. You should also avoid eating more calories than you burn each day.
What If You Can’t Walk for 30 Minutes at a Time?
However, you can walk for as little as 10 minutes if your schedule is not flexible. Warm up for five minutes at a slow pace, no matter how long you are walking. You can use stairs, brisk walking, or intervals with a higher intensity to get the most from shorter walks. 2017 research shows that high-intensity intervals are just as effective as continuous moderate-intensity exercise. This can make it easy to incorporate exercise into your daily routine.
Calories and Fat Burned in 30 Minutes
Walking at a fast pace can help you burn between 100 and 300 calories per hour, depending on your weight. In addition, walking for longer periods will help you burn some stored fat.
Your body burns sugars as fuel during the first 30 minutes. After 30 minutes, these sugars are gone. Your body releases fat from fat cells to continue your walk and uses it as fuel. You want to lose this stored fat. It’s also a reason to increase your endurance to walk longer distances.
Conclusion How to Walk For Weight Loss