Walking is a simple yet effective way to improve your health, boost mood, and lose weight. Research shows that consistency is more important than walking speed when it comes to shedding pounds.
Experts recommend walking as a long-term strategy for weight loss. A recent study found that walking for 50 minutes four days a week can help reduce body weight and belly fat. However, if 50 minutes feels too long, breaking your walks into two 25-minute sessions, six days a week, can yield better results than a single 50-minute walk daily.
How Much Walking is Needed for Weight Loss?
Your calorie burn depends on factors like age, weight, fitness level, and walking speed. For example, a 154-pound person walking at a moderate pace for an hour burns around 280 calories, while walking briskly burns around 460 calories.
Some experts recommend aiming for 10,000 steps a day, but studies show that even 7,500 steps can improve health and reduce mortality rates. Most people in the U.S. average 4,000-5,000 steps daily, so setting a goal of 7,500 steps may be more realistic, especially for older adults.
Tips to Stay on Track
- Track your steps: Use a fitness tracker to monitor your daily steps and work to increase them gradually.
- Stay active: Look for opportunities to move throughout the day, such as doing chores or standing while working.
- Schedule walks: Consistently walking at the same time each day can help establish a routine.
- Walk with a buddy: Having a partner can help you stay motivated.
- Have a backup plan: Walk indoors if the weather doesn’t cooperate.
- Rest: Allow your body to recover with one or two rest days a week.
Sample Walking Routine
If you’re new to walking, start with a 25-minute walk, progressing in intensity and time over several weeks. Increase your walk by five minutes every two weeks as you build endurance.
By the 12th week, you’ll be walking 60 minutes, five days a week, helping you reach your weight loss goals.
Walking is a simple and effective weight loss strategy. Aim for at least 4-5 walks a week, gradually building up to 50-60 minutes, or increase your step count to reach 10,000 steps a day. The key is consistency!
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