Did you know that by walking you can burn calories and reduce that excess belly fat? If you are not a fan of exercising or any physical activity as such, then walking is for you. The easiest of all exercises, that you can adapt in your life.
Taking a walk will help you preserve lean muscle making you physically fit. Walking is so easy, and really helpful. You have an easy access to a walk, plus it is low risk. All you have to do is make up your mind to go for that stroll in the park. Among the other benefits, it will prove worthy for the belly fat and weight put on by you. Read on to know the benefits of walking:
Reduces belly fat
If you have developed abdominal fat, then you shall know today before it gets late. The fats around the midsection lead to an increased risk of diseases to health. A male who has a waist circumference greater than 40 inches and a female with a waist circumference greater than 35 inches are considered having abdominal obesity.
Taking part in a moderate-intensity exercise like walking is very helpful in the reduction of belly fat. You can try-
An inclined walk (if not on a treadmill, get on an inclined road that is going uphill)
Wearing ankle weights and weighted vest
A calorie deficit diet
Helps in shedding weight
A regular walk can help you with weight loss and maintain a consistent body weight. By walking, an individual can even increase his physical activity over time. Staying active and ensuring movement of the body helps shed weight and not to regain it. Make sure you have got the right form and posture for it.
Burns calories
Energy (in the form of calories) is essential for the body. But when it comes to losing weight, you got to burn more calories than you consume. There are varied reasons for calorie needs, it depends from person to person with the physical activity you do. If you have a sedentary lifestyle, then you will have to put in extra efforts to burn those calories.
By walking you can reduce the risks of heart failure, mortality and cardiovascular diseases. As per a 2021 study, an average 107 calories can be burnt by walking 1 mile (1.6 km). Though it is a little less to running, still it contributes significantly to your health.
You can opt for power walking in intervals which will in turn increase the number of calories you burn.
Preserving lean muscle
When you are trying to lose weight and cut calories, you also lose some muscles. And the muscles are more active than the fats, more muscles help you burn more calories. Thus, it is important to preserve those lean muscles.
Walking will help you preserve lean muscle. There will be a reduction in the drop in metabolic rate. Also, prevents the muscle loss due to ageing.
Refreshes the mood
Walking can help in improving your mood, at the same time decrease stress, anxiety and depression related feelings. Your brain begins to develop sensitivity towards serotonin and norepinephrine which release endorphins that makes you feel happy. Walking will keep you motivated to continue doing other physical activity too.
You will enjoy walking if you-
Use a fitness tracker to check your progress and set further goals
Go along with someone from friends and family
Walk your dog daily
Take a brisk walk after meals
Run nearby errands by walking
Try out new routes for your walking
According to the Centers for Disease control, it is recommended to practice at least 150 minutes of moderate intensity aerobic exercise in a week in order to maintain weight stability. If you incorporate daily exercise with this, your health will improve gradually. Walking for 15 minutes three times a day, i.e. taking short walks in intervals will help you control the blood sugar levels.
Thus, get the right form and pace of walking, then you will see how it does wonders to your health.