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.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
"If you're looking for ways to lose weight, walking may be just the thing you need," says Elmardi. In a 2022 study published in Nutrients, overweight women who took a brisk, 30-minute walk five days a week lost nearly two pounds over 12 weeks — without changing their diets.
A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk.
For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.
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!
Fyfe agrees that walking alone is not enough to transform your body shape. “Walking may improve your aerobic fitness and reduce body fat, but will do little to improve your strength and muscle mass,” he says.
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.
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.
Studies have consistently found that regular walking can have great health benefits.
“But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”
Depending on diet and exercise, you might lose 1-4 pounds each month. If you didn't change your diet and just walked regularly at a slow pace for 30 minutes, you would probably be closers to losing about 1 pound a month. Those who watched their diet and walked more vigorously could lose 4 pounds a month.
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.
If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn.
But is walking good enough exercise? The short answer is yes. “Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Walking an hour a day builds your stamina, conditions your heart and lungs, and strengthens your legs so that you have a good foundation to handle physical activity.
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.
Can walking reduce thigh fat? Yes, it can. Brisk walking is considered a good cardio exercise.
Walking is the best type of exercise for lean legs. It will help get rid of excess fat on your legs and lean them out. And walking burns a surprisingly high number of calories. Often, just adding in more walking is enough to put your body into a calorie deficit and lose weight!
Aerobic exercise
Weight loss can lessen the appearance of an individual's cellulite. Some common aerobic exercises include: walking. running.
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.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight.