Exercice To Lose Weight

What are the benefits of walking to lose weight

What are the benefits of walking to lose weight

Walking regularly can provide many health benefits, such as weight reduction. It’s also among the simplest and cost efficient forms of exercise that one can engage in. People can walk frequently and benefit from becoming more physically active.

Doctors widely agree that inactivity is a potential cause for many preventable conditions, such as heart disease and obesity.

For instance, a study published in The journal of Exercise Biochemistry and NutritionTrusted Source demonstrated the positive effects of walking in reducing fat loss and waist circumference for overweight females. Women walked between 50-70 minutes three times a week for 12 weeks. Following their study they discovered that participants lost approximately 1.5 percent body fat and 1.1 inches of waist circumference.

While any increase in exercise can be beneficial but there are some steps one can do to boost how much fat they burn when walking. The best tips are:

1. The pace is picking up

1. Picking up the pace

In the case of swimming, running as well as other types that involve aerobic exercises, the speed is a factor. A person burns more calories when walking at a fast pace than walking more slowly.

The study, published in the journal Medicine & Science in Sports and Exercise found that when individuals took their pace up to run, they burnt more calories. It also found that runners had lower weight overall than walkers and suggests that the speed of a person’s walk directly affects the amount of calories that a person burns when working out.

However, increasing your pace doesn’t mean you have to run. Instead, walking at a fast pace will increase the amount of calories burned to assist in weight loss.

2. Wearing a vest with a weight

Incorporating extra weight into an exercise will help to burn calories.

People who are heavier burn more calories since the body requires more power to complete the same job than people who aren’t as heavy. Wearing a vest with weights helps a person’s body perform more efficiently during walks.

The study revealed that those who walked 2.5 miles an hour (mph) on a level surface , while wearing a vest which contained 15% of the body weight and burned 12 percent more calories than those who didn’t wear the vest.

A person wearing a weighted vest that represented 10% of their body weight, and who were walking at the same rate with a gradient of 5-10% burned on average 13 percent more calories.

Although a vest with weights could help in burning calories, one should be careful not to wear wrist or ankle weights, or carrying weights on their fingers. Both of these practices could lead to injuries and muscle imbalances.

But, one should be cautious when using a weighted vest. As with all new exercises it is recommended that a person talk with their physician before wearing a weighted vest. Neck or back problems shouldn’t use an exercise vest that is weighted.

Wearing the weighted vest are likely to notice an increase in the amount of calories they use up.

3. Walking uphill

3. Walking uphill

To boost the calorie burning to burn calories, one should take a walk regularly uphill.

For some, this could be a matter of increasing the gradient on their treadmills for some, while others might want to add more hills into their walking outside routine.

The ideal person will climb stairs, hills or climbs at least three times per week.

4. Concentrating on posture and form

When walking, it’s important to maintain posture and form.

The person walking should ensure that they’re looking ahead of them at all times, because this increases the speed at which people is able to walk and extend their stride. When walking, one should be focusing on tightening the glutes and abdominal muscles. It is possible to do this throughout the entire walk , or in small intervals.

This method will help someone build strength and stay healthy so that they can carry on the walking routine.

5. Integrating intervals of resistance training into your workouts

5. Incorporating resistance training intervals

To get rid of more calories and to boost the development of new muscles one can consider including resistance training in your walking.

There are a variety of exercises you can do, including:

  • Squats
  • Pushups
  • Burpees, squat thrusts or burpees
  • tricep dips
  • lunges

The short intervals of exercise can boost a person’s heart rate and help build muscles. They also can to make walking more enjoyable.


6. Power walking with intervals

6. Power walking in intervals

Walking in intervals with power is a great method for people to boost the amount of calories burned while walking.

If you want to test the power walking technique in intervals the person must first walk for between 5 and 10 minutes to begin to warm up. Then, increase the pace and maintain a slow but manageable pace for about 10 to fifteen seconds, before returning back to the normal speed. It is possible to do this for the entire exercise or for as long as they are able to be able to manage it.

One could begin with 5 minutes of intervals during walks and then incorporate longer intervals of power walking in their walks over time.

7. Walking three times a day

While long walks are great but shorter, more frequent walks also offer advantages.

Certain people might find it easy to stick to their routine of exercise by taking short strolls throughout the day rather than walking for a longer time each day. Experts say that walking after every meal can also bring benefits.

According to a study that looked at inactive individuals older than 60 Walking for 15 minutes 3 times per day, after eating, helps control blood sugar levels more effectively than walking a few times a daily for an hour.

8. Intentionally gaining more steps every day

8. Aiming for more steps each day

Many popular fitness monitors and pedometers inspire users to walk 10,000 steps every day. One 2016 study by Trusted Source states that 10,000 steps is the optimal amount. This is approximately five miles walking.

Anyone who is interested in walking to lose weight should get at least 10,000 steps per day. Many people might even wish to increase the number of steps above the amount of 10,000. But, any step an individual takes above the normal daily steps will help them shed pounds.

Trackers for fitness which track steps can be a great incentive to encourage people to get more active each day. Even if one cannot achieve 10,000 steps per day, they must set an achievable goal for steps and work towards achieving it.

The ability to increase the amount of steps they do every day by altering some of their regular movements. Strategies for doing this include:

  • using the stairs instead taking the elevator by taking the stairs instead of the
  • Parking farther away from the front door of workplaces, shops, or at school
  • walking to work, lunch or school, or any other things if it is possible.
  • taking breaks to walk around at work, instead of being in a breakroom


Before adding the weight or increasing the intensity via speed or incline one should consult their physician or another healthcare expert.

The goal should be to increase the frequency of their walking in addition to the number of miles or steps they walk every day. You can try adding in some strenuous exercise a few times every week by taking shorter walks or steeper the inclines.


The last medical review was on July 19, 2019.