Weight Loss & Fitness

Why walking is the key to losing weight and keeping it off: ObesityHelp


June 29, 2022

Walking may be a key to losing weight, but it also offers a variety of other benefits, like boosting creativity, improving heart health, and increasing balance. Another sometimes overlooked benefit is that daily walking can help you maintain your weight, especially if you’ve recently lost weight. Maintaining weight reduction is more difficult for many people than losing it in the first place.

Walking is good for weight loss because it gets your heart pumping and helps you burn calories. adding just 30 minutes of walking to your daily routine can help you burn up to 150 calories a day.

As you get better, you burn more calories, your metabolism speeds up, and you start walking more. Walking alone can help you lose weight, but it’s much more beneficial when combined with a low-calorie diet.

People who are obese have been asked to reduce their daily calorie intake by 500 to 800 calories over 12 weeks as part of weight loss research. One group walked three hours each week at a pace of 3.7 mph, while the other did not. While both groups lost a lot of weight, the walking group lost about 4 pounds more than the non-walking group.

Walking is an inexpensive and easy-to-do exercise that can help you stay active while improving your overall health and well-being. Fitness apps and watches, for example, can help you track how many steps you take each day. However, let’s say you want to step up your fitness routine, even slightly. In that case, consider hiring a personal trainer to help you discover the perfect routine and plan your goals and physique.

Experts explain why walking is the key to losing weight and keeping it off

Walking improves Mmetabolism

Your metabolism adjusts as you lose weight and need fewer calories. One of the reasons many people struggle with weight regain is that with their newly altered metabolism, they go back to their pre-weight loss diet. Activity-Free Thermogenesis is one approach to keeping your metabolism going (NEAT). “This can involve walking around the house or running errands,” adds Nick Garner, a certified personal trainer, “which can help keep your metabolism at a higher level to maintain your body composition.”

A small amount of recovery is required

“A walking workout is simple to recover from because it’s a lower-intensity exercise,” says Garner. There are a few significant benefits here. For starters, walking won’t affect your performance in other types of exercise. This implies that you can increase your physical activity without compromising your main exercise. Second, increasing your heart rate several times a day may have health benefits. “Being active helps digestion by keeping the heart pumping blood and distributing nutrients throughout the body,” adds Garner.

Walking has the ability to improve performance

Not only is walking easy to recover from, but it’s also active rehabilitation in itself. “Walking will help you recover from exercise, allowing you to train more often at a higher intensity,” adds Garner. “According to a recent study, a variety of steps can be taken to speed recovery after exercise. For example, walking has been shown to reduce symptoms of delayed onset muscle soreness, allowing for more exercise throughout the week. Walking is much more accessible and less-effective than therapy such as massage or compression equipment.”

Walking is almost impossible to hurt

Maintaining your weight requires regular physical activity, which is difficult to accomplish if you are injured. “When you compare walking to running, there’s less pressure on joints like your lower spine, hips, knees, and ankles,” says Kerry Gustafson, licensed massage therapist and athletic trainer. “If you’re not in pain, you’re also more likely to join a program.”

Walking requires minimal maintenance

It’s simple to stay consistent with walking no matter where you are because all you need is a comfortable pair of shoes and no special instructions or location. “Not everyone can run, use weights or hit the gym,” points out Liz Smith, a qualified personal trainer. “Walking can be practiced at any time of the day, whether it’s in the early morning, during the lunch break, to get out of an afternoon crisis or after dinner,” he explains. -she. Although you can always improve your technique, walking is something you know how to do instinctively. No elaborate instructions are required.

Walking is a way to access other types of exercise

“Most people like to walk, which is a huge benefit for consistency,” says Gustafson. “I see clients who didn’t like to exercise in the past but now like to push themselves by walking faster. They are shocked to find that they like walking as a form of exercise after making a habit of it. “, which leads them to participate in local runs or fun runs/walks. My clients are more likely to continue with an exercise if it’s fun, which makes it easier to manage weight loss.”

Walking helps relieve stress

According to qualified personal trainer Ashlee Van Buskirk, “mental well-being is crucial to any weight loss process.” Studies have linked stress to weight gain; therefore, controlling stress levels is essential for weight loss. Walking, like other forms of physical activity, stimulates the production of endorphins in the brain, which can help reduce stress, sadness and anxiety. A regular 30-minute walk can help improve your memory and brain function and contribute to long-term favorable brain changes. Anyone who has recently lost weight would benefit greatly from such emotional assistance.

Walking sets the mood for healthy activities

According to Mike Clancy, a qualified strength and conditioning consultant, walking can be a catalyst for healthy decision-making and beneficial behaviors. When we walk, we get into a mood without desires and without boredom, explains Clancy. Moving your body makes you feel good, and good feelings lead to better food choices and decisions as the day progresses.

Brisk interval walking

Brisk walking intervals can be an effective strategy for improving the number of calories burned while walking. To begin brisk interval walking, a person should warm up by walking for 5-10 minutes. Then pick up the speed for 10-15 seconds at an uncomfortable but manageable pace before returning to a steady walking pace. This can be done throughout the walk or for as long as the individual is able. By starting with 5 minutes of interval training on each walk, a person can gradually add additional brisk walking intervals to their walks.

Walking is the key to losing weight and keeping it off

As you can see, walking is the key to losing weight and keeping it off. Walking daily helps you on every level on your journey to better health!


Tammy J. Colter is an OH Staff Writer and has proudly served the ObesityHelp community since 1999, helping members and professionals alike. Tammy wears many hats at ObesityHelp, working as an author, editor and account manager. Read more articles from Tammy!


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