Non-exercise physical activities such as walking is very important for long-term weight loss and health. This is because you can burn more calories this way than when you rely only on a diet.
You burn fat from the body when cells oxidize to release energy from exercise or movement. When you exercise at a slow to moderate intensity, most of the energy you use comes from your fat stores.
The loss of fat comes from fat cells all over the body, not from one or more specific area. Your hormones and the structure of your body determines where you store fat and how you can target it. In this article, I will show you the quickest and safest way to lose fat.
The key to effective aerobic training that burns off the greatest amount of fat is to be consistent. Depending on your level of fitness, you can decide to walk, jog or run with an almost similar outcome.
Each of these activities will help you burn calories and if you keep at it for some time. Your clothes will start to fit better meaning your body fat levels are declining.
Walking for Fat Loss
The best exercise by far for fat-loss is fast walking either indoors on the treadmill or outdoors. Walking produces a greater percentage of fat loss as opposed to jogging or running.
Other aerobic activities include biking (both indoors or outdoors), stair climbing or any other cardio equipment you can get in the gym.
Whichever exercise you choose, make sure you’re slightly out of breath and maintain that intensity until the allotted time. If your aerobic activities leave you panting or out of breath, you’re going too hard. When you do this, you’re burning carbohydrate reserves and not fat.
Here are some of the benefits of Fast Walking.
- Very conventional
- It is a natural body movement
- Doesn’t cause injuries
- You can do it anywhere
- The best minimal effort exercise for fat loss
- Easy to perform
5 Reasons to Walk Every Day
1. Regular brisk walking is one of the best exercises we can do for better health and longevity. It is suitable for people of all ages and fitness levels, and it’s easy to get started. There are no complicated techniques to learn or equipment to buy
2. Walking is an excellent way to get fit. You can get a good workout from it because you use almost all the muscles in your body. You have to carry your body weight and this adds to the resistance.
3. It’s also low impact meaning it’s safe on the joints and the back compared to other forms of exercise.
4. Taking a daily 20-minute walk can reduce the risk of heart disease by as much as 50%. It also reduces high blood pressure and helps to burn fat and thus keeps your weight under control.
5. Walking is a weight-bearing exercise that helps in strengthening your joints and bones. Walking puts stress on your bones and this helps to increase your bone mass and protects against osteoporosis and bone fractures.
How You Can Start Walking
In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes. At first, aim to do five 20-minute walks per week. Once you get used to the regular exercise, increase this to 30 then 40 minutes five times a week.
You can then increase this as you see fit depending on your body’s response to exercise. Remember the more you walk the more fat you’ll burn. Maintain a comfortable pace which should allow you to carry on a conversation.
As you become fitter, push a little harder to keep your heart rate up. Increase the length of your strides and pace. Pull your shoulders back, lift your chest, engage your core and keep your chin up for open and easy breathing.
Additional Practical Tips…
– If you’re feeling stressed, counting your steps can help you focus your mind on the task at hand. This helps some people achieve a meditative effect and can be a great tension reliever when practised over 45-60 minutes.
– Use a step tracker to measure the distance and to time yourself. You can make your workout more challenging by trying to beat your previous timings and distance. Drink plenty of fluids during and after your walk.
– Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start slow and then gradually increase the pace as your body warms up.
Make a point of adding lots of movement to your day. Walking is the easiest way to do this.
Park your car several blocks away from your destination so you can walk the extra distance. Get a standing desk and alternate between sitting and standing when working on your computer. All these will help burn off the extra calories and body fat from your frame.