Thomas Jefferson had once said, “Walking is the best possible exercise.” Is this true? Can walking help in losing weight? If yes, how to lose weight with walking? Let’s find out how walking for weight loss works:
Walking is the simplest, cheapest, safest, most eco-friendly and equipment-free form of exercise for losing weight with the least risk of injury and suitable for any age group.
The most common rule is that the faster and longer you tread the more fat you burn. But if you are new to physical activity, then begin with slow and light walks for a few weeks. Gradually increase your speed and duration to avoid sore muscles and fatigue.
The walking pace may vary person to person depending upon personal factors like age, medical fitness, etc. The key idea with regards to walking for weight loss is that your pace should be such that you are a little out of breath. This would mean more consumption of oxygen and hence more calories burnt. But stop as soon as you experience pain, nausea and dizziness.
For faster results and if your body permits, indulge in power walking – walking very briskly while swinging your arms in an exaggerated manner or while carrying weights. The idea is to mix the goodness of swift walking and aerobics at the same time. Power walking is said to have the same effect on the body that jogging has.
Since walking flexes your abdominal muscles, it works well on belly fat, thus reducing your risk of developing type2 diabetes and heart diseases.
Brisk walking also improves your digestion by increasing the secretion of digestive enzymes and promoting bowel movement – one of the natural and effective ways of losing weight.
As per a study you tend to lose 3-4 calories per 60 seconds if you walk at the rate of 5 km/hr.
Another study also points out that a swift walk for 5 Kilometers within 60 minutes can lead to a loss of around 288 calories.
Having a mixed paces routine – 3 days of shorter yet faster walks and 2 days of long walks but a moderate speed – is reported to help you lose 5 times more abdominal fat as compared to walking at a moderate pace for all 5 days.
Walking 3 times a day for 15 minutes each time, can prove to be more convenient and motivating in your weight loss regime.
Having a cup of green tea just before a walk increases your metabolism which means more calories burnt effectively.
Going for walks with an entertaining friend can help you lose more weight as compared to going alone because the mere act of laughing for 10-15 minutes can shed 40-70 calories.
Losing weight is important to avoid or to reduce the ill-effects of life-threatening diseases like diabetes, hypertension, high cholesterol, etc. If you are prone to obesity or already have any of the aforesaid ailments, get your health insured today. With ManipalCigna Health Insurance company’s comprehensive health insurances managing your health and medical expenses becomes easier.