Walking is the oldest human activity as before the means of transport the human race walked a lot in order to reach its designated destination. It is beneficial for the body and mind and as well as for maintaining optimal weight.
According to a released article in the School of Hygiene and Tropical Medicine in London, walking makes the body to spend more energy and in that way allowing weight loss. Other scientific research has demonstrated that walking promotes weight loss in obese people.
But, the question is how much do we need to walk in order to lose weight and in what manner?
Brisk walking is recommended when we intend to lose weight as it acts as a cardio exercise, and at the same effectively burns calories.
This physical activity is highly recommended for people that have waist circumference greater than 102 cm (for the male gender) and 88 cm (for the female gender) which is considered to be abdominal obesity. This obesity is not only an aesthetic issue, but as well as poses a great risk for developing various serious ailments. As per a conducted study by the National Institute of Health in Tokyo, brisk walking just like other physical exercises can decrease visceral fat.
How many kilometers are needed for effective weigh loss?
The burning of calories contributes for weight loss, but its number varies from one person to another. It is determined by the walking distance and the body mass index (BMI). In general, walking 6.4 kilometers will help you to lose 400 calories.
If you walk 1.6 kilometers, which means 2000 steps per day, you will manage to burn 100 calories. So, in order to lose 454 grams of weight a week, you need to burn 500 calories a day, which equals 8 kilometers of walking a day.
Have in mind, in order to be successful the walking needs to be fast and intense. However, if you are a beginner we suggest starting slowly by implementing in your daily routine a shorter walk lasting for 15 to 20 minutes. Gradually increase the minutes, and reach the timeframe of 30 to 60 minutes per day.
People who walk for half an hour a day can make a 150-minute walk in 5 days. But, not all people have the time for it; nonetheless it can be still manageable if you split it in periods of 10 minutes, or to walk more or less in certain days. Your goal needs to be fulfilled in the week which means burning the right number of calories that will contribute to weight loss.
In order to successfully lose weight this brisk walking needs to be combined with a healthy and balanced diet. This routine will not help you only in acquiring the weight you want but as well as in boosting your overall health and well-being.
Other Benefits of Walking
- Lower risk of developing health issues
Following a physical activity like walking can contribute to lower risk of a heart disease, diabetes and cancer.
- Strengthening muscles
Not only losing weight but as well as the brisk walking will help in toning your muscles.
- Better mood
Walking can lower stress, anxiety, depression and boost the mood.
How to make your walking an enjoyable routine?
Your daily activities can be performed by walking and thus gain both benefits while doing it. You can invite a close friend to join you in your walk and have a pleasant conversation while doing this physical activity; you dog can also be a great company. If your workplace is nearby and a 30—minute walk is enough to reach your working destination, then practice it or simply join a walking group.
As always it is better first to consult your doctor how walking can influence your health.