Lose weight by walking - Walking as exercise
Give your weight loss journey a boost with one of the most underrated forms of exercise.
High-intensity training often takes the spotlight when it comes to weight loss, but sweat-inducing heart rate boosters are not the only way to burn fat and shed pounds. In fact, you can reduce your waistline without reaching your maximum limits.
While strength training is fantastic for building muscle, and intense cardio is perfect for increasing your VO2 max, walking can be an excellent complement to help you achieve your weight loss goals.
In this guide, we will go through the benefits of walking, some general weight loss tips, and an example of how you can incorporate walking into your daily routine to reap both physical and mental benefits.
Benefits of Walking
Walking may not be the most intense form of exercise, far from it, but it can still be effective for weight loss. The core of fat reduction is maintaining a calorie deficit over an extended period. Walking is a simple way to increase your calorie burn without needing advanced equipment or technical knowledge, while also being easy to fit into your weekly schedule.
Lower Injury Risk
High-intensity interval training and weight training put more strain on your joints, tendons, and ligaments. It’s not dangerous in itself, but it does increase the risk of injury—especially if your technique is off or if you push yourself too hard.
If you’ve had a long break from exercise, it’s a good idea to start slow. Walking carries a significantly lower injury risk compared to many other forms of exercise, especially if you wear a good pair of supportive shoes.
Ability to Train Longer
High-intensity training is effective but usually brief, typically lasting 20–30 minutes per session. Walking, on the other hand, can last longer, giving you the opportunity to burn more calories without feeling exhausted.
Additionally, the body prioritizes fat burning more during low-intensity exercise compared to high-intensity activities where the body requires energy more quickly.
Perfect for Active Recovery
Recovery is an important part of training, and walking is a great way to incorporate active recovery. It’s gentle enough that you can do it nearly every day, as long as you listen to your body’s signals.
How Many Steps Are Needed?
The 10,000 steps per day goal is really a marketing idea rather than a scientifically established threshold. Studies show that around 7,500–9,000 steps per day can be just as effective. The most important thing is not exactly how many steps you take—it’s that you move regularly.
Tips for Weight Loss
Weight loss is about finding a balance between scientific principles and what works for you. Here are some tips that might help:
Plan Your Meals
Planning and preparing meals ahead of time makes it much easier to stick to a nutritious diet. Create a weekly menu based on your calorie needs and make sure you have everything at home to avoid impulse buys.
Avoid Liquid Calories
Drinks that are high in sugar can quickly tip your energy balance over. Try to stick to zero-calorie options like water, coffee, or tea.
Keep a Food Diary
Writing down what you eat can give you a clear picture of your eating habits and make it easier to see where you can improve. Consider using an app that helps you log things easily.
Strength Train Regularly
Walking is great, but if you combine it with strength training and more intense cardio, you'll get a more balanced physique. Focus on large muscle groups to build functional strength and boost your metabolism.
Example of a Walking Schedule
Here’s a simple schedule to incorporate walks of varying intensities into your week:
- Monday: 30 minutes of brisk walking on flat ground.
- Tuesday: 15 minutes of brisk walking on a slight incline (3–5%), followed by 15 minutes on a steeper incline (5–7%).
- Wednesday: Rest day.
- Thursday: 20 minutes in the morning before breakfast, strength training in the afternoon.
- Friday: 40 minutes of brisk walking on flat ground.
- Saturday: Cardio training.
- Sunday: Rest day.
Walking is simple, gentle, and easy to fit into your schedule. Combine it with good nutrition and strength training, and you’ll have a sustainable strategy for long-term weight loss.
