Walking is an exercise that offers many potential health benefits, including weight loss. It is the easiest exercise that every person can do without the help of any special equipment. And yes, it is cost-effective and result-oriented ─ at least it keeps you more active.
Walking ─ Burns Calories
Some people find fat-burning workouts hard to join; for them walking is an appealing activity. The number of calories you burn by walking depends on numerous factors, but your weight and walking speed play a key role. The average walking pace for adults is 4.8 km/h. The faster you walk, and the more you weigh, the more calories you burn.
Walking, like other physical activities, is essential for weight control because it helps burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories daily. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.
Proper gym training along with walking can help you tremendously in weight loss. Findyourgym.ae can help you find such best gyms in Dubai.
Can Walking Help You Lose Weight?
Yes, walking an hour each day can help you burn calories and, in turn, lose weight. According to the U.S. Department of Health and Human Services recommendations, at least 300 minutes of moderately intense physical activity weekly can help you reduce 5% of your body weight. If you’d like to lose a substantial amount of weight, walking for 1 hour daily may help you meet that goal.
Moreover, many people tend to lose lean muscle mass when they lose weight. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results. Multiple studies confirm that walking promotes weight loss, especially when combined with a low-calorie diet.
Walking an Hour Per Day Can Help You Lose How Much Weight?
Weight loss is directly related to your calorie intake and calories expended. To lose weight, you must consistently eat fewer calories than you spend each day. You can do this either by increasing the calories you burn via walking or by decreasing the calories your intake. Weight loss gets a boost if you reduce the calorie intake and increase the calories burn by walking.
According to the Centers for Disease Control and Prevention (CDC), walking helps your body burn more calories. A 154-pound person burns 280 calories an hour walking at a moderate pace (3.5 miles per hour) and 460 calories an hour walking at a vigorous pace—4.5 miles per hour.
A 500-calorie deficit per day for one week is sufficient for most people to lose one pound (0.45 kg) per week. Adding an hour of walking will help you lose 1.5 pounds per week by burning 300 calories per day. The rate of weight loss can exceed around 2 pounds per week if the walking pace is vigorous and burns about 500 calories per hour.
If you want to learn more about walking to lose weight, please check out our blog, “Do You Really Need to Walk 10,000 Steps Every Day?”
Make Walking Part of Your Routine
Walking is usually a part of many people’s routine, and you can turn it into an exercise that can help you in weight management is not very much complicated. You can even break up your walks into 10-minute increments if limited time.
You can take a few steps described below that can turn your walk into a weight loss exercise.
Use A Fitness App
Use a walking app or fitness tracker to monitor your progress. It can help you hit your walking goals, aiming for 10,000 steps or 60 minutes a day.
Park Far Away
Park at the far end of the parking lot instead of parking close to the door. It will help you get more steps and saves your time and frustration in finding a perfect parking place close to the door.
Walk During Lunch
Instead of sitting in your office, take a round in the office or the community outside during the part of lunch break. You can invite your co-workers for a walk-in lunch for motivation and fun.
Walk While You Wait
Anytime you are waiting, think of it as an opportunity to get a walk-in. If you are too early for an appointment, take a walk around the block. Or, if you are waiting for your kids to finish school, go for a brisk walk around the field.
Keep walking shoes in your car
Also, keep a pair of comfortable walking shoes in the car or a bag to ensure you are always ready to walk.
Hike Instead Of Coffee Invitation
Getting together with friends is essential for your mental and social well-being. Instead of meeting for coffee or lunch, plan to check out the local hiking trails in your area.
Use Stairs Instead Of The Elevator
Taking the stairs instead of the elevator can help ensure you are taking additional steps. Moreover, opting for the stairs instead of the elevator is a great way to get into more strenuous physical activity.