Benefits of walking to lose weight

Benefits of walking to lose weight
Benefits of walking to lose weight


Walking sport


Practicing walking regularly has many health benefits on the human body, including weight loss, and walking is one of the easiest, most effective and easy forms of exercise to implement, as many people can walk regularly and maintain a high level of activity to benefit from The positive effects of walking on the health of the body, and refraining from walking may be a possible cause of many different diseases that can be prevented, such as heart disease, obesity, diabetes and others. The article explains the benefits of walking to lose weight and burn fat.


Benefits of walking to lose weight


Walking has many health benefits. It plays a great role in the prevention of diseases. It also provides a healthier and more comfortable life. When talking about the accumulation of fat and weight gain, the benefits of walking to lose weight should be addressed for its great effectiveness and ease of application, which are mentioned:


Burn calories


The body needs calories to carry out various vital functions, and the amount of calories that the body needs depends on some factors such as age, gender, and level of physical activity. Losing weight requires burning more calories than is consumed as more physically active people burn more calories, so exercise more Exercising by walking greatly helps to burn more calories and lose weight.


Burn belly fat


This may be one of the most important benefits of walking to lose weight for some. Belly fat is a problem for many who suffer from excess weight. Besides its unwanted shape, the accumulation of this fat has been linked to an increased risk of many diseases such as type 2 diabetes and various heart diseases. Men have a larger waist circumference. From 102 cm and women with a waist circumference greater than 88 cm suffer from abdominal obesity, which is a threat to health, but one of the most effective ways to reduce belly fat is regular aerobic exercise, the best of which is walking, and this has been proven by some of the following studies:


The first study: The study was conducted on a number of obese women, where the women walked for 50 to 70 minutes three times a week for 12 weeks, and it was noted that their waist circumference decreased by 2.8 cm and they lost 1.5% of body fat.


Study 2: Another study found that people on a calorie-controlled diet who walked for an hour five times a week for 12 weeks lost an extra 3.7 cm of waist circumference and 1.3% more body fat than those who followed the diet alone. .


Maintain weight after installation


Maintaining the new weight after the weight loss phase is one of the benefits of walking for weight loss that is very important as well. Many people who lose weight end up gaining the lost weight and returning to the excess weight again, but regular exercise such as walking plays an important role in maintaining the weight. A healthy weight, in addition to increasing the amount of energy that you burn daily, and walking also helps build more muscles that burn more calories even during rest times, and it also helps improve mood, making a person more energetic, and it is recommended to walk at least 150- 200 minutes per week after the installation phase.


Ways to increase the burn when walking


The article mentioned the benefits of walking to lose weight, as it helps burn calories, which in turn leads to weight loss, but some steps can be taken when practicing walking to increase the amount of calories consumed during the same period of walking, and these are some of these steps:


Speed ​​increase


Walking regularly can help lose weight and improve fitness levels, but fast walking burns more calories than slow walking, however, increasing the pace does not mean that a person has to run, as brisk walking burns additional calories to help effectively in Weight Loss.


Wear a heavy jacket


As mentioned previously, the fact that there are benefits of walking to lose weight is to have a fit body, but the more weight the body needs more energy to perform the same task than the people of less weight, so wearing a jacket with extra weight while walking encourages the person’s body to burn calories. More while walking, but wearing such jackets should be after ensuring the health of the back and neck, and there are other types of weights that may be worn on the ankle or wrist or carried in the hands that can lead to muscle imbalance and injury.


Incorporating resistance exercises


Adding resistance exercise can make walking more beneficial and burn calories, as it contributes to increasing the growth of new muscles, as was previously explained about the benefits of walking to lose weight, but it should be noted that there are other exercises that support weight loss, such as squats or doing pushups that can help in Increase your heart rate, build muscle and help make your walking routine more interesting.


Walking time to lose weight


The duration of walking depends on the desired goal of walking. The benefits of walking to lose weight may make walking one of the most important exercises for a person who wants to lose weight, but a question may arise in his mind about the time required to lose weight, which depends on the stage of weight loss as shown below:


A person who is a beginner in walking: It is preferable to start with shorter periods of walking and to build walking time steadily, as the desire to spend more time walking each day may increase at first, and it is important to try not to skip more than one day in a row, consistency is useful for burning calories and improving representation On the days of not walking, strength exercises can be tried, but if the person finds himself worn out and tired, he should take a day off and return to walking the next day.


A person who loses weight: A brisk walk of 30-90 minutes most days of the week may be the most appropriate for losing weight, but it is possible to walk more on some days and less on other days, but the total time for the week should be at least 150 minutes, which is equivalent to two and a half hours, Although the walking time can be divided into periods of 10 minutes or more during the day, the added benefit of burning fat is obtained by walking at a brisk pace for more than 30 minutes at a time after warming up.


A person in the stabilization stage: If the person has reached his goal to lose weight and is working to maintain his new weight after benefiting from the benefits of walking to lose previous weight, it is recommended that he spend 60-90 minutes most days of the week in moderate physical activity walking with exercise Resistance while not eating more calories than his body uses throughout the day.


The importance of diet in addition to walking


Weight loss depends on a change in eating and lifestyle habits and breaking wrong habits, but it is also linked to an increase in physical activity to obtain a satisfactory result in less time. The person will not get the benefits of walking to lose weight previously mentioned if he does not follow a healthy and integrated diet. Help you feel full on fewer calories like fruits and vegetables and eat whole-grain carbohydrates and lean protein sources like legumes, fish, low-fat dairy, and heart-healthy unsaturated fats.


Health benefits of walking


In addition to the benefits of walking to lose weight in particular, there are many health benefits for the human body. Walking helps improve mood, control sugar levels for those suffering from diabetes, lower blood pressure, and many of the benefits shown in the following:


lowering blood pressure


It has been shown that routine walking can help lower blood pressure, and walking moderately is as effective as jogging in reducing the risk of high blood pressure. Long workout while also making it easier to fit your workout through the day.


Dementia prevention


Walking improves blood flow in the brain and reduces the risk of vascular disease, and thus may help stave off dementia, a cognitive loss that often comes with age. Researchers at the University of Pittsburgh conducted brain scans on older adults and found that walking at least six miles a week was linked to Less shrinkage of the brain.


Prevent osteoporosis


The benefits of walking for weight loss are significant, but it also helps prevent osteoporosis and osteoporosis, a disease that causes joint pain, swelling and stiffness. Helps maintain healthy cartilage.


Running vs walking to lose weight


What was previously mentioned about the benefits of walking for weight loss, begs the question: What about running? Could it be better than walking if the goal is to lose weight? Of course it is, but if the person is a beginner, it is better to start walking and continue with it to get the required results, but increasing the speed will increase the rate of burning calories, and thus reduce the time consumed to lose weight.


Calories consumed while walking


You mentioned the benefits of walking to lose weight, which showed that the most important of them is burning calories, but how many of those calories are consumed? The number of calories burned while walking depends on speed, terrain, and body size and weight. According to Harvard Health Bulletin, a slow pace of 3.22 kilometers per hour burns 204 calories per hour for a person weighing approximately 81.6 kilograms, but if the same A person with a speed of 6.44 kilometers per hour can burn 409 calories, this means that the less weight, the fewer calories consumed, for example, a person who weighs 56.7 kilograms burns approximately 270 calories at a speed of 6.44 kilometers per hour.


Benefits of walking for the elderly


The benefits of walking for weight loss have also been clarified, as it is of great importance for all age groups, but walking has important benefits, especially for the elderly, which were evident in a study conducted on the age group between 60-92 years to compare between individuals who depend on walking alone or with doing With resistance exercises or those who do not engage in any sports activity, it turns out that there are amazing benefits of walking that will be clarified as follows:


Achieving balance: Walking improves dynamic balance, i.e. the ability to maintain balance during movement better than remaining motionless.


Improve flexibility: Walking improves flexibility of the lower body and flexibility of the upper body.


Increased muscle strength: Walking significantly improved muscle tone in the lower body and also improved muscle tone in the upper body.


Improving the quality of life: Walking has improved the quality of life better than staying in a sedentary state, and this is due to one of the benefits of walking for weight loss also associated with improving mood and making a person more active.


Improved Health Indicators: Walking showed better results in body composition, lipid profile, and cardiovascular health outcomes.


Benefits of brisk walking


The benefits of walking to lose weight do not differ according to the speed. Walking is useful at any speed, but increasing the rate of speed may have a greater positive impact on the human body. Walking faster for the same distance may benefit the body as follows:


  • Raising the heart rate Walking at a slower speed does not significantly affect the heart rate while walking fast increases the heart rate.


  • Shift your exercise goal from losing weight to increasing fitness and endurance.


  • Increased flexibility of muscles and joints as a larger group of muscles is used to perform the movement.


  • Being able to complete the same distance in less time.


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