Walking is one of the best ways to stay active and help with your weight loss journey – and it’s free. But to really make a difference you need to do the right type of walking
Shedding pounds can seem like a mountain to climb – with the overwhelming task of picking a sustainable diet and squeezing in exercise amid our hectic schedules.
Yet, one of the most effective methods to keep fit and aid weight loss is simply walking. “Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier,” the NHS advises. Often underestimated as an exercise form, brisk walking with proper technique can help you torch calories and boost heart health.
The key to shedding pounds through walking lies in the intensity and duration of your walks, as well as ensuring you’re eating fewer calories than you’re using up. Research has shown that a daily half-hour walk can significantly cut body fat, but it’s all about how you walk.
A leisurely amble won’t make much of a dent in your calorie count, but incorporating interval training or adding weights or inclines can amplify the benefits. Fitness expert Denise Miklasz from Northwestern Medicine Crystal Lake Health and Fitness Centre suggests “30-60-second bursts of faster walking every three to five minutes, followed by a 30-second recovery walk” to really ramp up the results.
She told Popsugar: “The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system. An interval-training workout will continue to burn more calories after your workout due to a physiological effect called excess post-exercise oxygen consumption, or EPOC. EPOC is sometimes referred to as the ‘afterburn effect'”.
To shed pounds, being in a calorie deficit is essential. Denise explains that one pound equates to 3,500 calories. Therefore, to lose 1lb each week, you need to cut or burn 3,500 calories a target experts “consider a safe and healthy goal”. Put simply, you should aim to expend an additional 3,500 calories or consume 3,500 fewer calories across the week.
The NHS advises that adults aged 19 to 64 should aim for 150 minutes of physical activity per week. Typically, an average man requires 2,500 calories daily, and an average woman needs 2,000, although individual needs vary depending on age, weight, height, and activity levels.