Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Increased Metabolism
Walking provides a boost to the number of calories that you burn throughout the day. Specifically, walking is considered low-intensity steady state cardio, which has been shown to improve fat burning. A day two-mile walk can bump up your metabolic rate and help you burn more calories and fat.
Most people will lose weight by walking 2 miles a day. Walking two miles at a brisk pace burns around 160 to 200 calories. This adds up to losing one to two pounds a month.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
Walking is particularly effective for toning your legs and bum, she adds. “The muscles you use when walking include your calf muscles, thighs and buttocks, so these areas will become more toned and shapely.”
Walking 2 miles a day is a great way to strengthen your heart, build fitness, and get in your daily steps. Whether you're just starting a fitness program or are a runner looking for cross-training, walking offers a low-impact workout with many benefits.
Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body's ability to burn fat.
Other benefits of walking 2 miles a day include improved fitness and stamina, lowering bad cholesterol while improving good cholesterol levels, improving your cardiovascular fitness and heart health, reducing your risk of diabetes (16), improving blood and oxygen circulation, and even reducing your risk of breast and ...
#1: Walking 2 Miles a Day Can Help You Get In Shape
Starting small with just walking 2 miles per day can help you establish a consistent workout habit and build up your fitness level so that you'll be able to handle longer and more intense exercise in time.
Generally speaking, it takes the average person roughly between 30 and 40 minutes to walk 2 miles, which means that the average walking speed is between 4 and 3 miles per hour. Numerous factors, such as age, gender, fitness level, and terrain, will affect the final time.
About walking
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
How Long Does It Take to Walk Off 10 Pounds? How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
A simple 5km walk is a surprisingly effective and versatile way to check most (if not all) of your fitness boxes, depending on how creative you want to get with it!! … It is long enough to reap plenty of benefits (see below) and gives you enough time to throw in some variety (interval training, anyone?)