Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.
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. The key, though, is staying consistent and walking in the right heart rate zone to maximize calorie and fat burn.
Yes, it really takes that many steps to stay in shape.
I'd like to report the number of steps needed for full benefit was fewer, but a fair amount of research has since been done on the subject, and it found that walking 10,000 steps a day is great for your health.
The women walked between 50-70 minutes 3 days per week for a total of 12 weeks. After the study, they found that the study participants lost an average of 1.5% body fat and 1.1 inches around their waists.
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!
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
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.
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.
How many steps to take for general health. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. 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.
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 an hour a day is a great workout and affords many physical and mental health benefits.
According to research published in the journal BMC Public Health, a walk outdoors is better for your body and mind than pounding the treadmill. Researchers have also found that exercising outdoors is also better at cutting anger, fatigue and sadness, compared to exercising indoors.
Will walking 10000 steps a day tone my legs? Yes, walking 10000 steps a day can help tone muscles all over the body, including the legs.
To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week. 2 However, walking for longer periods more vigorously can lead to better results.
Start Walking More
Next time you leave your house to visit an ATM, a nearby grocery store, or even a park, walk the distance. Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
That's when I decided to focus on my health and change my food and lifestyle. I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low.
The Importance of Walking 5km or at least 30 Minutes a Day
Walking burns calories and therefore helps with weight management, maintenance and/or fat loss. Walking for at least 30 minutes a day can reduce your risk for coronary heart disease.
How far do I need to walk to lose weight? In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km. For those who are walking to remain active and maintain their weight then 10,000 to 12,000 steps is recommended.
Those who engaged in “regular, brisk walking” for longer than half an hour had lower Body Mass Indexes (BMI) and smaller waists than those who did other exercise such as going the gym or playing football or rugby. The results were particularly true for women, people over 50 and those on low incomes.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.