Even the mainstream media now are reporting how women are now walking fat off. The goal is to reduce weight and walking does it effectively. Just walking 20 – 40 minutes a day can boost metabolism enough to lose a significant amount of weight even when keeping the caloric intake the same. To get a smaller waist wear an ab workout belt while you are walking.
If that’s not enough to catalyze you step out for a walk each day, here are some extra benefits you may not know about:
Benefits of Walking for weight loss
- Walking helps heart health and diabetes – The risk of heart disease and diabetes is significantly reduced (per US Surgeon General’s Call to Action on Walking program launched last fall).
- Physical Activity (such as walking) reduces the risk of not only heart disease and diabetes, but also stroke, certain cancers, osteoporosis, cognitive decline and even depression (Dr. JoAnn Manson, chief of the division of Preventive Medicine at Boston’s Brigham and Women’s Hospital.
- Walking reduces anxiety and clears thinking. According to a national survey done with 3000 women between the ages of 42 to 52 (Journal of Medicine & Science in Sports & Exercise) found that those women that walked regularly showed fewer signs of depression than inactive women. Also that most believed walking helps them reduce anxiety and feelings of depression and also reported that walking stimulates their thinking.
- The very best exercise for your back. Walking is the best exercise I know of to strengthen your back muscles. Just take your hand and place it on your lower back while you walk and you will feel the muscles exercising. This decreases inflammation and increases oxygen flow.
Getting back to our goal of LOSING WEIGHT …….
Walking for weight loss program
The best weight loss program is the one you will stick to. Since this one only involves increasing your activity by walking to create the weight loss, it will be easier to get started.
First, decide when you will walk, where you will walk, and how long you will walk. It’s your program and you are accountable to you.
- Walk at least 20 – 3- minutes a day. To get the best benefit, walk at least 20 – 30 minutes brisk walking each day when first starting out. Once you are comfortable with that increase your time until you are walking briskly for an average of 40 minutes to an hour. A brisk walk can be anywhere from 3 – 4.5 mph and burns anywhere from 300 – 500 calories an hour.
- Always do a cool down before stopping. Just slow down your pace for a few minutes.
- Walk at least 5 days a week. Studies have been done that show that when women walked at least 5 days a week at a brisk pace, they lose up to six times more abdominal fat that others who walked slow the same amount.
There is an added benefit of the relationship between fat-burning hormones and exercise. The more the exercise, the more fat burning hormones are released.
This scientific fact needs to be shouted from the roof tops to women over 50 everywhere. It is exciting to know that when women walk, deep abdominal fat is the first to go!
Okay, so where will you walk?…..
According to what climate you live in or what season it is you may want to consider walking outside. There is a lot of benefit from getting out of the house and going for a walk.
- It’s less boring. Walking outdoors usually gives you the opportunity to see your surroundings in a more intimate manner and it can be very pleasant, making the time pass by faster.
- It will be more challenging as the terrain can change quickly thereby exercising your brain at the same time as burning more calories as you adjust to the change.
- It can make you feel really good. You can clear your mind and you may even find that you can even meditate while walking resting your mind from a hectic world. You can just “be” in the moment easier lowering stress.
But walking outdoors may not be an option. In that case…….
Walking on a Treadmill
If you prefer to walk indoors, or are unable to walk outside because of the weather or climate, the Treadmill is a great option.
Get your earbuds and go to the gym! Well, if you want stay at home and walk on your own treadmill if you have one.
Always warm up and you can even do an incline if the treadmill you are using has that option as this will help you burn even more calories.
Walking weight loss chart
The distance you walk plus how much you weigh taking into consideration the speed of your walking will determine how many calories you will burn.
Use this handy chart to give you an idea of the calories you can burn when walking. A good rule of thumb is 100 calories per mile are burned for an 180-pound person and 65 calories per mile for a 120-pound person.
Just think if you incorporated changing your diet at the same time would increase your weight loss that much more. All you have to do to be successful is to be consistent. Walk as many days a week as you can aiming for 5 days a week 30 – 40 minute brisk walking.
I hope you found this information useful and it has inspired you to begin to walk. It doesn’t matter if you walk outside, or on a treadmill inside just start on your program of regular walking and you will begin to see the pounds come off. You will feel and look good and have more energy to boot.
You will be on your way to a much healthier you with walking, lowering your risk for heart disease and diabetes, stroke, cancer, osteoporosis, anxiety, cognitive decline and depression. You will have a stronger back and less inflammation. The goal is to walk fat off but you get so much more!
Check out my review of the Weslo Credence G 5.9 i Treadmill New Model for walking indoors at home.
If you have a success story, question or comment you can contact me by leaving a comment below.
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