Can You Lose Weight Walking
Walking is an excellent form of exercise that helps in weight loss and other health benefits. However, many people do not think that they are effective or efficient for weight loss compared to other exercises. This article explains can you lose weight walking for an hour every day.
Walking Helps You Lose Weight
Walking for 1 hour every day helps you burn calories and lose weight in return.
In one study, 11 middle-aged women lost an average of 17 pounds (7.7 kilograms). Or 10% of their initial body weight, 6 months after the daily walk. The women gradually increased their walking time to a maximum of 1 hour within 6 months. But they lost a little weight until they walked for at least 30 minutes every day.
These results suggest that the time spent walking can be associated with weight loss.
Another study showed that obese women walked 50-70 minutes 3 days a week. Lost about 6 pounds (2.7 kilograms) in 12 weeks compared to non-obese women.
Combined With Your Diet
Walking on your own can help you lose weight, making it more effective when combined with calorie-restricted foods.
In a 12-week study, obese people have restricted to 500-800 calories per day. One group ran 3.7 mm (6 km) 3 hours a week while the other group did not walk. Both groups lost a significant amount of body weight. While people in the walking group lost an average of 4 pounds (1.8 kilograms), which was not the case.
Interestingly, you are constantly on the move or weight loss can also be affected by small bursts.
In a 24-week study, overweight or obese women restricted their intake to 500-600 calories per day. And walked faster for 50 minutes bouts a day, or batting two 25 minutes per day. Those who exercised two small exercises a day, who lost 3.7 pounds (1.7 kilograms). More than 50 minutes of continuous walking.
Nonetheless, other studies show no significant differences in weight loss between continuous and intermittent walking. Thus, you should choose the one that works best for you.
Can You Lose Weight Walking: How To Get Started Walking
Walking is an excellent form of exercise that most people can engage in. If you want to walk every day for exercise. It is important to start slowly and gradually increase your duration and intensity.
If you are just starting out. Walking too fast for long periods of time can make you fatigued, sore, and unmotivated.
Instead, start walking at a comfortable pace for 10-15 minutes a day. From there, you can increase your walking time by 10-15 minutes per week. Until you have 1 hour a day, or a different time that feels good to you.
Then, if desired, you can work on increasing your walking speed.
How Long Can You Lose Weight Walking Everyday
Focus on 30 to 90 minutes of fast speed most days of the week to lose weight. You can walk more and less on others in a few days. But the total time per week should be at least 150 minutes (2.5 hours).
You should be walking fast enough that you are in the middle-intensity exercise zone in 60 to 70 percent of the maximum heart rate. You should be able to breathe harder than usual and can speak in full sentences, but you cannot sing.
Intensity when you can break your walking time in 10 minutes or more. You will have the added benefit of burning fat while walking faster for more than 30 minutes at a time after warming up. If you are new to walking, start with a short walk time and build your walking time steadily. You may first want to spend more time on another day.
Try not to skip more than one day in a row. Stability is good for building new habits as well as burning calories and improving your metabolism. On your non-walking day, try strength training exercises. If you find yourself tired, take a day off. But be sure to walk around the next day.
If you have hit your weight loss goals and are working to maintain your weight. The CDC advises you to spend 60 to 90 minutes on moderate-intensity physical activity most days of the week. When you are not eating more calories throughout the day.
How Much Can You Lose Weight Walking For 1 Hour Everyday?
To lose weight, you need to eat fewer calories consistently than you spend every day. You can increase the number of calories you burn through exercise as you walk. Reduce the number of calories you eat or both.
It is often stated that the body weighs 1 pound (0.45 kg) with 3,500 calories. Based on this theory, you will need to reduce your calorie intake by 500 days for 7 days to lose 1 pound (0.45 kg) per week.
Although this rule fails to account for body fat percentage. And the calorie expenditure that comes with weight loss is reduced. For most people who want to lose weight, a 500 calorie deficiency per day is appropriate. Part of this deficiency can be achieved by walking for 1 hour every day. While you can also slowly reduce the number of calories you eat.
Depending on your calorie intake. A deficiency of 500 calories per day can lead to a weight loss of 0.5–2 pounds (0.2–0.9 kg) per week.
Can You Lose Weight Walking: Other Health Benefits Of Walking
In addition to weight loss, there are many other benefits to walking. Especially when you walk one hour multiple times a week.
This includes health effects:
These benefits translate into improved risk of heart disease, heart disease, type 2 diabetes, and overall mortality.
In addition, taking an extra 30 minutes on your normal daily activities is associated with less weight gain over time. This is notable because adults gain 1.1-2.2 pounds (0.5-1 kg) per year.
In addition to weight loss, walking has been linked to many health benefits. Including improved mood and quality of life, heart disease, and the risk of developing type 2 diabetes.
Can You Lose Weight Walking: Tips for Better Walking Workouts
Walking is probably the simplest form of exercise. There are some things you can do to spice up your exercise and make them more successful.
Make Sure You Have the Right Shoes
Your sneakers are like tires, and they have an expiration.300-400 miles depending on your activity and running/walking style. If you have a pronate (turn your foot) or a supine (walk outside your foot) to avoid knee or ligament problems, you need to replace them quickly. When choosing the type of shoe to get specific shoes to walk, or cross-training or running sneakers.
Find Entertainment For Your Walk
If you are alone and struggling with motivation, bringing some entertainment, such as podcasts or audiobooks. “I try to read a book a month by walking. “It simply came to our notice then that I was learning something new.” shares, expert. In addition, there is another benefit to listening as you go “Some studies show data conservation for active people,”.
Don’t Forget About Posture
“Your shoes and your posture are important,”. I also recommend glute activation before deploying on the go. ”To do this, try exercises such as squats, lungs, or bridges before you walk. Making sure to actually use your glutes in each response.
“Keeping your chest open helps you breathe better. “It’s also important to make sure you’re breathing in your diaphragm instead of your chest,”. “As you walk, try to keep your bandage under your shoulders, look up, don’t move your head down, and try not to go too far.”
Change The Terrain
Mixing the land you cover not only adds variety to your walking exercise to prevents boredom. But also helps prevent excessive use injuries. Grass, trail, cinder, wood chip path, walking track, and sand all provide more shock absorption than concrete or asphalt, so they are a good surface for joint health. In addition, whenever there is a difference in incline or footing at any given time, your body has to use extra muscles to stabilize, increasing your walking difficulties.
Can You Lose Weight Walking: The Bottom Line
Walking is a great form of exercise, and walking 1 hour a day can you lose weight walking and other health benefits. It is effective because it helps you increase the number of calories you burn. At the same time, you need to focus on your total calorie intake.
Remember to step up your walking routine to progress toward your weight loss goal. Shaking up your regimen also helps you stay motivated.