How effective is walking for weight loss?

There are so many ways to lose weight and walking is certainly one of them! It may not be as intense as, say weight training in a gym, but that does not mean it is not an effective weight loss method. All you need to do is be consistent with it and have patience, as it can take some time for you to see results. While its well worth the wait, walking can be monotonous to some, but you can keep the process interesting and yourself committed to the activity with a few tips:

Track your progress – These days you get various devices such as pedometers that allow you to see how close you are to your fitness goal.

Make music your companion – If walking is getting a bit monotonous, add music to liven up the process. You get music gadgets which can be attached to your fitness gear so that you don’t have to hold them in your hand while walking.

Change your route – Doing the same thing time and again can be boring. To spice things up, challenge yourself to a new route every once in a while. This will keep things interesting and will also require more effort from your end to fulfil the challenge. (Read: 11 ways you can use walking for weight loss)

Benefits of walking

If you still aren’t convinced about walking your way to a lighter you, here are some facts which will boggle your mind. According to fitness and diet expert Akansha Jhalani, ‘Weight loss does not only happen if you spend numerous hours in the gym on a weight training or cardio routine. Something as simple as brisk walking can also help you shrink your waistline.’ Walking at 6.5 km/h, a fairly standard pace can help a 65 kg man burn 362 calories per hour. She shares a few more benefits of walking.

Walking helps tone your muscles as you work on your lower body including your thighs, glutes, hamstrings, calves.

It increases bone strength. When you walk, you are essentially strengthening your bones by keeping them engaged and your chances of bone diseases such as osteoporosis, arthritis also decrease.

Walking keeps you in good spirits, as when you walk, your body releases endorphins which are responsible for keeping us in a happy and joyful mood.

Walking also keeps diseases at bay and even helps manage existing ones. People who have diabetes, high blood pressure can go for walks every day as it will help regulate their heart rate and also improve their blood sugar levels. The pace needs to be monitored by a doctor before you start.

According to Global Health Authorities, walking 10,000 steps (6.4 km) every day is enough to help you lose weight and stay fit.

Tips to keep in mind

If you are planning to take up walking as a fitness regimen, you can start slow and then increase the intensity and duration as you progress.

Engage in 30-45 minutes of walking every day to reap its benefits.

Walk wearing comfortable sports shoes which will support your heel and foot. If you are planning to go barefoot, there are special, thin shoes available for the same too.

Early morning is the best time to go for a brisk walk as there is more oxygen in the air and less pollution as well.

Photo source: Getty images

You may also like to read:

• Can weight training help you lose weight?
• Get fit at your workplace with these expert recommended exercises and tips
• The 5 best strength training exercises for weight loss!

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