While it's true that walking doesn't burn fat as fast as jogging or Spinning classes or any other high-intensity workouts, however numerous research indicates that it is a extremely effective weight reduction tool. For instance, a survey published inside the Journal of the American Medical Association discovered that brisk walking is very efficient for reducing deep abdominal fat, probably the most threatening type of fat.
Additionally the University of Colorado study learned that if individuals could agree to walking 2,000 steps each day more than they are doing now -- the same as about 1.6km or about 15 minutes worth of movement -- they may not necessarily lose weight but would most likely stop gaining. The typical adult gains 500gm to 1.5kg a year, which means they're eating, on average, an excess of 125 kilojoules a day. The 418 kilojoules per day burned off from walking 2,000 steps would more than make amends for this excess.
What are the benefits of walking
Scientific study has also discovered that walking an additional 6,000 steps a day (or about 4.8km) is the point at which the weight really start coming off, as long as it is done in conjunction with sensible eating habits like fat, calorie and portion control.
A report from the National Institutes of Medicine makes similar recommendations, advising an hour of daily walking or another moderate exercise for weight loss. Also, the majority of participants in the National Weight Control Registry, an ongoing survey of more than 3,000 people who have lost at least 13kg and kept it off for more than a year, report walking as one of their major-weight loss strategies. You may notice that I reference the registry frequently. That's because it is the only "living laboratory" to examine weight loss in the real world.
So if walking doesn't exactly melt calories like hot butter on toast, why is it a really successful weight loss strategy? For starters, walking is known for a major advantage over most other fitness activities: It does not require a lot of stuff. No helmets, gloves, wrenches, pumps, kneepads, wrist guards, caps, goggles, pools or poles. Just lace up your shoes, open the front door, and away you go. (Ladies, I also recommend a decent bra. If you aren't doing power walking,it doesn't even have to even be a sports bra, just something sturdy with a lot of support to reduce the bounce.) Plus, unless you are a toddler, walking has virtually no learning curve.
More benefits of walking:
- You will sleep better.
- You will increase your life expectancy.
- You will lower your risk for diabetes, high blood pressure, heart disease, stroke, and colon cancer.
- You will get sick less often, because your immune system will be stronger.
- Your mental health will improve; you will have a lower risk of depression and anxiety
- (In Buddhism, there is a form of meditation called walking meditation which is just what is sounds like, meditating while walking. This is exercise more for the mind and soul than for your metabolism, as this type of walking is intended to be done slowly, more of a meander to clear your mind.)
- You can keep your weight under control and if you increase the amount of walking it is good for weight loss.
- You will strenghten your bones and be at lower risk for osteoporosis.
- As you age, you will have better balance and flexibility and be at lower risk for falls.
- Exercise may even prevent dementia and make you smarter, according to some recent studies.