What are the benefits of walking? Does walking help weight loss is the question everyone seems to be asking these days.
Short answer: Yes!
Long answer: Walking is the simplest yet most beneficial exercise for weight loss. It burns calories to shed extra pounds. It also strengthens the heart, muscles, and lungs, and slows the progression of many diseases such as Alzheimer, arthritis, hypertension, and diabetes, etc. [1]
Read on to know the top 11 benefits of walking and how much walking to lose weight.
1. Walking Burns Calories & Stored Fat
People often wonder how to lose weight by walking – probably because our idea of weight loss is subconsciously linked with an intensive and sweaty workout in the gym.
Truth – you do not have to wear spandex and hit the gym when you can effectively lose weight by going for a walk at least three times a week. [2]
A good 30-minute brisk walk is a complete calorie-burning cardio exercise. It burns 100–300 calories a day.
If you burn 500–1000 calories a week, you’re losing 2–3 pounds of body weight in one week!
2. Walking Helps Maintain a Healthy Heart
A simple 30-minute walk is tremendously good for your heart; it reduces the risk of heart attack and coronary artery disease (CAD) by 25 – 35%. [3]
Walk increases heart rate and blood circulation which releases pressure off the heart. An active and healthy heart means active and healthy you!
3. Walking Prevents Obesity-Linked Diseases
If you walk 150 minutes a week and >1 mile per day, you are reducing the risk of the following health complications by about 50% [4]:
- Stroke
- Hypertension
- Type 2 diabetes
- Metabolic syndrome
- High cholesterol
- Colon and breast cancer
- Falls
- Bone & joint disorders
- Premature death
4. Walking is Cost-Free. It has No Side-Effects
Walking does not cost anything! You need just a pair of old trainers.
If you make walking to lose weight plan and keep your diet in control, you will experience one of its benefits and notice the following changes in just two weeks [perhaps even earlier because positive changes begin happening in your body within 1 hour of walking. (5)]
- A significant reduction in weight and body fat [6]
- Improved posture
- Reduced belly fat
Your goal should be to burn >1000 kcal per week.
5. You Can Walk Anywhere
Unlike expensive gym classes that require memberships and gear, walking can be done anywhere, anytime! Choose a park or leafy boulevard because walking for weight loss improves when you’re breathing in the clean and fresh air.
6. Walking is for Everyone
Due to its low-impact nature, walking for weight loss plan is for everyone. No matter what your age group or level of fitness, you can develop a walking routine to fit individual suitability.
The controlled pace and duration of walking are ideal if:
- You have a breathing problem. Walk faster to feel out of breath, i.e., 40–60 breaths per minute so that your lungs can work harder and breathe in 100 liters of fresh air and oxygen.
- You have arthritis. Walking reduces stress and waste products from joints, improves fluid circulation and regulates bone movement. You will start feeling better in less than 3 months.
7. Walking Maintains a Healthy Blood Sugar Level
One of the benefits of walking is to regulate blood sugar and insulin function in your body. Experts recommend that overweight or obese individuals lose weight through walking.
Extreme exercise should be avoided because it increases stress hormone (cortisol) which in turn results in a blood sugar spike. Increased blood sugar leads to increased obesity hormone (insulin) which is the reason behind fat storage. It’s a vicious cycle.
Walking is ideal for weight loss if you are overweight.
8. Walking Enhances your Mood and Energy
If you want good energy and mood, walk for 4–6 km per hour daily.
Studies show that physical activity, be it as light as a daily walk releases endorphins (your body’s feel-good chemicals) that improve mood and relieve depression. [7]
9. Walking Tones up Body Muscles
Do you know that a simple walk on a steep road strengthens body muscles?
Your thigh and buttock muscles are naturally toned up even with the normal pace but if you take a brisk 30-minute walk, the contraction of the muscles becomes more intense which leads to gradual overall toning.
10. Walking Improves Creativity
It’s not a coincidence that walking lends better memory and creative thinking. [8]
Many renowned names like Friedrich Nietzsche, Nikola Tesla, Steve Jobs, etc., have linked creative brilliance to walking.
11. Walking Keeps Cravings in Check
Go for a daily walk if you get frequent hunger pangs. Walking reduces appetite by lowering sugar and insulin levels. It’s no secret that weight loss is triggered by reducing calorie intake.
The equation is simple – the less you eat, the more you lose.
Remember
Walking is only difficult until you start. Don’t put it off for another day, do it from today to stay fit and healthy.
