Walking for weight loss: Does it Work?

Walking is often not taken seriously by weight loss aspirants since it does not seem very challenging prospect for such purposes. The fact that jogging or other aerobic exercise burn fats rather quickly in comparison have also contributed to such negligence towards walking for weight loss. Unfortunately most results generated by calorie calculators in this regard are wrong. It is not the walking that has the defect, instead the problem lies with the performer who can lose as much calories and so also weight with walking as with jogging or any other.

It is Brisk Walking for Weight Loss

A recent survey revealed that most walker fail to develop the required way of walking.

  • Survey conducted by Mortality and Morbidity Weekly revealed that only 26% of the people in United States reach the level of intensity in walking recommended by the U.S Surgeon General; and
  • The problem is that many people do not know how to calculate whether they are fast enough or not.

Checklist for Walking for Weight Loss

A checklist could work well for those who take to walking for weight loss. It indicates how to walk for the purpose.

  • Keeping the elbows at 90 degrees swinging and pumping arms in a natural motion will add to intensity;
  • Stride should be shorter and quicker as recommended by Wendy Bumgardner in her article on “10 walking mistakes to avoid”;
  • While walking it is required to have a straight posture and not slump as it will make breathing easier and put less pressure on the back;
  • A walker should walk at speed to cover at least three and half miles an hour. Conversely it could be a mile in 15 minutes;
  • Keeping in view some target will help intensity like moving to catch a train or attending some important meeting;
  • Walking time should be 30-60 minutes a day; and
  • Adventurous walking like uphill walking or adding a bit of jogging to walking will add substantially to intensity of walking for weight loss.

Very Good for Cardio

Walking for weight loss is not only good for losing weight and burning fat but is also excellent for the cardio when it is performed the hard way. Though a leisurely stroll also has good impact on health for removal of stress and for relaxation, for weight loss, speed is essential. Some of the major benefits of walking for weight loss are –

  • Improvement of cardio system;
  • Major reduction of diabetes;
  • Improvement of heart and reduction of heart diseases;
  • It will decrease high blood pressure;
  • Increase in bone density; and
  • Overall health improvement due to regular walking exercises.

Useful Tips on Walking for Weight Loss

Here are some useful tips on walking for weight loss.

  • Walking is easy and versatile and can be tailored to meet the requirements;
  • It can be performed indoor or outdoor as many malls as well as high buildings offer walking space for the walkers;
  • Before taking to walking program it is necessary to check with the physician whether there is any chronic medical condition or any injuries so that they are not aggravated;
  • Medically supervised walking for weight loss can also address multiple major diseases;
  • Making investment in good shoes is extremely important and they should be worn with matching socks. Often it is better to have a larger size shoe for walking than normal wearing if thick socks are worn. Good arch support as well as slightly elevated heel with stiff material to support the hill will prevent wobbling during walking; and
  • Always start with normal walking, warm up the body and then gather speed gradually instead of getting to speed walking all of a sudden.

Addressing the Time Problem

Number of adults spending their entire day sitting increased from 36% to nearly 40% during 2000-2005 and it has grown further in the last 6/7 years. One of the reasons is the highly stressful modern life with little time for formal exercise or relaxation. Huge technological developments has contributed handsomely to development of this situation as we use elevators and lifts instead of steps, vacuum cleaners and electric brush for cleaning, and the sidewalks that were once safe for walking are steadily disappearing. But the automations have played a vital role in damaging human health and inactivity has become only second to the tobacco use in causing mortalities.

A simple and stress free activity like walking can help improve the situation considerably and walking for weight loss is reality and not myth.