There's now more encouraging evidence that you don't have to run marathons to make a difference in your health. A brisk 20-minute walk each day could be enough to cut your risk of early death – even if you are obese, according to new research published Jan. 14.
Walking, ladies, is one of the most underappreciated movements because it can help you with so many things that many people are unaware of. Even 20 minutes of walking can provide numerous health benefits, including the ability to lose weight!
Set a goal to walk 20 minutes at least five times a week and experience all the health benefits that a brisk walk can bring you. Even more surprising is that when it comes to heart health, walking is equal to, and in some cases better than, running.
Your body will burn up to 110 calories.
Over time, the resulting benefits will include better cardiovascular health, better cholesterol levels and blood pressure, and less inflammation.
There are plenty of sources, reports and recommendations pointing to walking as an easy way to increase levels of physical activity. And most experts will agree that adding between 20 and 30 minutes of exercise to your daily routine is a good place to start.
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.
So the big question is, about how many minutes should you walk each day? Harvard Health states that you should aim for between 30-45 minutes. “Do it all at once or in chunks as short as five to 10 minutes.
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!
Adults walk at an average speed of about 3 miles per hour, although this varies widely, which equates roughly to one mile every 20 minutes.
If walking the only type of physical activity you can commit to, experts say that's good enough to say healthy. Just be sure to pair it with a nutritious diet.
In a study published by the Medicine & Science in Sport & Exercise journal, participants who walked in place for an hour burned an average of 258 calories, compared to roughly 304 calories for people who walked on a treadmill.
The evidence shows that 7,000 or more steps a day provides a substantial health benefit. A 2021 study found that people who logged at least 7,000 steps per day had a 50-70 percent lower risk of premature death, compared to those who walked less than 7,000 steps.
A 30-minute brisk walk daily helps to burn between 100-300 calories, depending on your weight, and amping up the intensity of your walking workout increases the calorie burn.
How Much Should You Walk to Lose Weight. 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.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
"There is a strong relationship between intensity of exercise and fat-burning hormones," says Weltman. "So if you're exercising at a pace considered to be hard, you're likely to release more of these hormones." The best part: When women walk, deep abdominal fat is the first to go.
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.
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 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.
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.
7am to 10am are the most ideal hours for an intense walk to pump adrenaline and boost energy levels for the day forward.
Since you're most sensitive to natural sunlight within one hour of waking, morning walks are [usually best],” she adds. However, just because a morning walk gives you the most nighttime snoozing perks doesn't mean that you shouldn't take a walk if you can't do it in the morning.