Walking Diet Reviews: Walking is one of the most basic and undervalued forms of exercise. Walking has been demonstrated to benefit cardiovascular health, mental health, weight management, and even lessen the risk of chronic disease. But before you slip on your sneakers and hit the trail, here’s everything you need to know about weight loss walking. “The most essential thing to remember is that losing weight takes time,” Hartsook stated. “
Walking’s Health Benefits
April Hartsook, master coach, personal trainer, and founder of the Want Different Do Different movement explains that starting a walking routine has numerous advantages. Aside from the cosmetic improvements that will become physically visible with a regular workout regimen, there are a number of other advantages:
Improving the Heart’s Health
Heart disease is the leading cause of death in the United States, according to the American Heart Association. Getting moving is one of the most helpful things we can do to improve our cardiovascular health, and walking is one of the most convenient.
Maintaining a healthy weight
In addition to improving our cardiovascular health, losing weight has been shown to lower our chance of getting other chronic diseases including diabetes and some types of cancer.
Is Walking Really Helpful for Weight Loss? What You Should Be Aware Of
Reducing the Risk of Chronic Disease: The benefits of walking don’t stop there, according to Hartsook: “Walking can help stop bone loss, promote immunological function, reduce joint discomfort, lower blood sugar, improve your general mood, and burn calories for weight loss.” According to a recent study, walking for 20 minutes every day can help you live longer!
Before You Begin Walking for Weight Loss
“Before starting any training routine, make sure you talk to your doctor about your goals and get his or her approval,” Hartsook says. It’s also a good idea to calculate your maximum heart rate based on your age. According to Hartsook, your maximum heart rate is 220 times your age (MHR). “Once you’ve determined your metabolic heart rate (MHR), attempt to walk at 60 to 70% of your MHR. To put it another way, getting your heart rate up is more crucial than walking fast. Swinging your arms, quickening your speed, and forcing yourself to exhale are all ways to increase your heart rate.”
Start with a game plan
Set a target of walking 10,000 steps in a single session if you’re just beginning to start with walking as a form of exercise. Increase your goals gradually to stay motivated and productive. If you can comfortably walk for 30 minutes, for example, you might try increasing your walking time to 45 minutes and getting used to it before increasing it again.
The majority of the human body is composed of water. As a result, it’s vital that you drink plenty of water throughout the day and refill your fluids after your walk. For a lengthy walk, bringing a water bottle or hydration pack is a smart idea. Check out these nine reusable water bottle recommendations if you’re seeking our top options!
Make yourself ready
Walking is a popular means of transportation since it requires the least amount of preparation. A good pair of walking shoes, on the other hand, is essential for keeping your feet safe while also providing adequate cushioning and support. “If you’re unsure about which shoe to buy, go to your local running store for correct fit, size, and shoe selection,” Hartsook advises.
Stretching before and after each session is essential to avoid injury and improve flexibility. You may find a basic stretching exercise on YouTube that can help you feel more flexible for free. Patients with obesity reduced their daily caloric consumption by 500–800 calories during the course of a 12-week study. One group walked for three hours each week at a speed of about six kilometers per hour (kph) (5Trusted Source). It was discovered that those who walked on a daily basis lost four pounds (1.8 kg) more weight than those who did not.
Keep an eye on the situation in the Environment
Keep your focus and don’t let the weather get in the way of your goals. You may avoid this problem by checking the weather prediction every morning. During your workout, you can use a local weather app to keep track of the weather. Always dress appropriately for the weather. To stay cool in the summer, Hartsook recommends wearing light, airy garments in light colors, as well as sunscreen and a helmet or visor to protect your head.
Find a Walking Partner
Hartsook suggests enlisting the help of an animal partner or “enlisting the support of another person in your life” to hold you accountable for your goals.
Play music or listen to an audiobook.
If you plan on going the distance, create a playlist that includes songs with fast tempos and motivational lyrics. “Consider cheerful music that makes you pleased, as well as upbeat tunes that make you happy and upbeat. To put it another way, allow the music to boost your energy levels.” Alternatively, you might listen to an audiobook or podcast while walking.
Create a route plan and change it up
It’s simple to stroll around your neighborhood, but changing things up a few times a week is a good idea. Using fitness software on your phone or wearing a fitness tracker can help you keep track of your progress.
It’s also possible that how much time you spend walking has an impact on your weight loss.
Over the course of a 24-week study, overweight or obese women consumed 500–600 fewer calories per day and either walked for 50 minutes or exercised for two 25-minute sessions per day (6Trusted Source). When compared to 50 minutes of continuous walking, two shorter exercises per day resulted in a weight loss of 3.7 pounds (1.7 kg). Despite this, several studies reveal no significant difference in weight loss between continuous and intermittent walking (7Trusted Source, 8Trusted Source).
Advantages to walking in addition to the physical Health Benefits
Apart from weight loss, walking has various other benefits, especially when done several times each week for 30–60 minutes at a time. These health consequences also include (5Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source)
- LDL cholesterol levels are decreased
- an increase in HDL (good) cholesterol
- a more optimistic outlook
- decreased heart rate
Adding an extra 30 minutes of walking to your daily routine has also been associated with a lower risk of weight gain, according to research. This is remarkable when compared to the average adult’s rate of weight gain (21Trusted Source, 22Trusted Source, 23Trusted Source).
When and how should you start walking?
Walking can be done by almost everyone as a type of exercise. It’s crucial to start softly and gradually increase your distance and speed to get the most out of your daily walks. To begin, walking quickly for extended periods of time might leave you weary, sore, and demotivated. Instead, start by walking at a moderate pace for 10 to 15 minutes each day.
What’s on the Line
Walking can help you lose weight and improve your overall health and well-being, but it shouldn’t be your primary indicator for tracking your success. Self-esteem boosters include how well you feel, how well your clothes fit, and how much less breathless you are.”