If you refer to most diet programs and health experts about losing weight, they’d recommend brisk walking. Physical activity like walking is important for weight control because it’s great at burning calories.
The question now is–how much should one be walking daily to lose weight?
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In a nutshell:
Is a 30-minute walk gonna be enough? What about an hour? Or maybe even more?
In this video, you will find out whether walking for 30 minutes a day or more can help you lose weight.
Later on, we will also be giving some tips (e.g., walking uphill or choosing a walking buddy) on how to make walking more efficient and bearable.
Make sure to continue watching until the end!
How long to walk every day for weight loss
Since we’re talking about a daily walk, sparing 30 minutes a day should be enough for people who want just some little toning.
You can also go for up to 90 minutes on some days, but feel free to take it easy with just 30 minutes.
You can even go less on other days so long as the total time for the week should be at least 150 minutes or 2.5 hours.
Doing so can help you get on track with your cardiovascular fitness and help fight other health conditions.
That said, if your goal is to lose several pounds, then you’ll probably want to do a little more.
For people who are overweight or obese and trying to lose weight, experts recommend bumping the number up to 250 to 300 minutes per week.
That’s around 35 minutes a day for 7 days a week.
You can also aim for 300 minutes, or a 1-hour walk 4-5 days per week.
Either way, it should be sufficient to achieve your weight loss goals.
Walking intensity is an important factor to consider
Brisk walking is highly recommended since it will put your body into the moderate-intensity exercise zone, utilizing 60 to 70 percent of your maximum heart rate.
You should be breathing harder than normal and can still speak in full sentences, but don’t have enough energy to sing.
A heart rate and exercise zone reading from a fitness app, device, or heart rate monitor will come in handy to ensure that you’re walking at moderate intensity.
Calories and fat burned in a 30-minute walk or so
With a brisk walking pace, you can burn 100-300 calories in 30 minutes, depending on your weight.
In an hour, you can burn 200-600 calories.
During the first 30 minutes of walking, your body is burning sugars as fuel.
These are then utilized after around 30 minutes.
If you wish to keep going, your body then releases fat and proceeds to burn it for fuel.
This stored fat is exactly what many of you want to lose, which is why it’s a great idea to build up your walking endurance.
This way, you can endure walking for more than 30 minutes at a time.
No need to finish a 30-minute (or more) walk in one go
Life has a knack for getting in the way of your plans in the most unexpected times.
If your schedule cannot allow walking continuously for 30 minutes, no need to fret.
You can just break it up into walking 2-3x a day for shorter periods of at least 10 minutes at a brisk pace.
You can upgrade your shorter walking workouts with higher-intensity intervals or say, using stairs.
11 Walking Tips to Boost (and Spice Up) your Weight Loss Journey
Walking is an easy, natural way for humans to make use of the energy we get from the food we eat.
Nonetheless, it doesn’t mean that there’s nothing left to learn about it.
In fact, you can do certain tweaks to make walking better and make it yield greater fat-burning results.
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