Give your dog a few extra laps around the block each time you walk her.Hoof it to a nearby park to eat lunch instead of having it at your desk.Walk to your colleagues’ offices instead of sending them emails.Take the stairs instead of the elevator.To get at least 10,000 steps per day (don’t worry - that includes the steps you get during your workout!), Thieme recommends the following small but impactful changes: Make it a goal to walk more throughout the day - not just during your workouts. “But combining walking with healthier eating habits can help you shed pounds faster than dieting alone - especially if you don’t limit those additional daily steps to workouts.” “ Cleaning up your diet should always be your top priority if your goal is weight loss,” says Thieme. When it comes to weight loss, Thieme says, nutrition is key - but you’ll see results even faster if you combine healthy eating with regular exercise, like walking. Get a low-impact workoutīecause walking is low-impact, it’s also an ideal activity for people who are recovering from an injury and can’t dive back into high-intensity exercise right away. Improve your moodĪ study on a small group of young adults found that just 10 minutes of brisk walking could have mood-enhancing benefits. The precise number of calories you’ll burn through walking depends on a variety of factors, including your height, weight, pace, terrain, and genetics.īut the average 150-pound person can expect to burn around 136 calories in 30 minutes of brisk walking. Research suggests walking regularly can help you shed fat and keep it off in the long term.Īnd a review of research found that endurance exercises like walking “help preserve muscle mass during weight loss.” 2. Here are a few of the key benefits of walking. “Walking is an easy and effective way to increase your daily activity level and burn more calories if you’re overweight, sedentary, or just beginning your weight-loss journey,” says Trevor Thieme, C.S.C.S., Beachbody’s director of fitness and nutrition content.
What you eat is the biggest factor in that equation, but exercise - including walking - can burn additional calories and help to create a calorie deficit. If you are tracking your steps and calorie burn, buying one of the best fitness trackers can help.In general, the key to fat loss is to expend more calories than you consume. Check out the best hiking boots here, as well as these Skechers Go Walk shoes our fitness editor walked 100 miles in.
If you are looking to increase your pace, and take on harder hikes, it’s a good idea to invest in the right equipment. Walking is also a great way to strengthen and tone your leg muscles, Hope points out. Walking at a brisk pace and undertaking a consistent fitness routine that includes a combination of cardiovascular exercise, strength training, and a healthy diet can help increase your calorie expenditure and contribute to weight loss.” If you’re walking for weight loss, Hope has some tips: “Walking burns calories, and weight loss occurs when you consistently burn more calories than you consume. This not only increases calorie burn but also engages your core muscles, including the obliques.” Can walking help you lose weight? This will help stabilize your torso and engage your abs throughout the walk,” she says. “Actively contract your abdominal muscles by pulling your belly button towards your spine. That said, if you are looking to work on your ab muscles while walking, there are some tweaks you can make to your form, explains Hope. Here’s more on what 30 minutes of walking a day can do for your body.
Plus, walking is thought to boost the immune system by increasing the circulation of immune cells in the body. You can strengthen your heart - Studies have found walking for 30 minutes per day, five days a week, may reduce your risk of coronary heart disease by 19 percent. Research has shown that spending time walking outside lowers your levels of the stress hormone cortisol, meaning you might feel less stressed if you spend more time walking outside. The first thing to note is that there are a huge number of benefits to walking more, that aren’t about losing weight and toning up. Walking is an excellent way to get fitter, tone up, and lose weight - it’s suitable for beginners, you don’t need any extra equipment, and it’s completely free! Whether you’re looking to add more steps into your daily routine, or you’ve been inspired by TikTok’s Hot Girl Walk trend or 12-3-30 workouts, you might be wondering what the benefits are of increasing your step count, and whether walking more might help you sculpt abs. A photo of two women wearing sports bras laughing
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