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There have been many discussions and debates about the impact of walking on one’s body. Most people believe that walking can help you increase your fitness levels but there is not much to be said about walking for weight loss. That may need reevaluation. Weight loss is possible with a regular regime of walking. If you have a walking to lose weight plan, you can do it through this common exercise, you need to make it to at least 10,000 steps in a day. You may literally need to step it up based on your calorie consumption.
Weight loss is a balanced combination of diet and exercise. This is why walking and weight loss go hand in hand. Even if you are unable to find the time to go and exercise in a gym or you have an irregular schedule, walking for weight loss as the goal is not very difficult to incorporate into your day. If you are thinking of how you could benefit from walking exercise, here is a list of benefits.
Whether you are on a mission with a 28-day walking plan for weight loss or you are worried about your health, walking is the answer to most health issues and the key to a healthy lifestyle. Let us take a look at the benefits of walking in detail to understand how best you can make use of it to enhance your health.
Walking and weight loss improve the quality of life and allow you to live a longer life that is meaningful.
The calories you burn per hour while walking depend on various factors like age, sex, height, weight, speed of walking, and so on. The heavier you are and faster you are, the more calories you spend. The other factors include the kind of surface you are walking on. For example, at the gym, you can increase the incline on the treadmill and the calories you burn increase.
Here is the table you can refer to if you wish to know how many calories will be burnt based on the weight and speed of a person.
|Weight||3.2 kph||4.8 kph||5.6 kph||6.4 kph||8.0 kph|
When you are making a 28 day walking plan for weight loss here is a guiding format you can follow. You can change the format according to your requirements and limitations.
1st week –
2nd week –
3rd week –
4th week -
There may be multiple benefits but walking definitely helps in weight management. The management of diet is just as important and should be made a priority during this time. A calorie deficit diet is most recommended however a dietitian can properly guide you regarding a meal plan you can follow.
Yes, you can lose weight by just walking provided you alter your diet and you finish the requisite number of steps or burn the required amount of calories.
30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Although walking is essential and one of the best exercises, do not forget to engage your arms and exercise them too when you are walking.
There have been many studies conducted that have shown that morning walks energize you for the day, but evening walks ensure your cortisol levels lower causing you to relax and be stress-free.
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