Walking may not seem as intense as other types of exercise, but does walking reduce body fat? Can walking be as effective as any other exercise? However, it is simple, it benefits the entire body, and can be done by literally anyone. If you still doubt this, here is a question for you. Have you noticed that most physical therapy sessions begin by one step at a time, just like walking?
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Benefits of walking – reduce body fat!
Taking a walk as an exercise has numerous advantages as long as you remain consistent. Start by taking long walks for 5 to 10 minutes a day at a moderate pace, which could change your life. After a while, your body adjusts and allows you to take up more challenges. Ideally, it would help to gradually increase your pace and the distance comfortably without the risk of injury.
Walking’s major advantages include:
- It helps in reducing belly fat
- It helps in retaining your muscles
- Enhances your mood
- Assists in maintaining your body weight
- Promotes better blood circulation
- It promotes overall health and well-being.
How walking helps to reduce body fat
Reducing fat is certainly not the easiest thing to do on earth, especially in the midsection. Although taking a stroll may not be as strenuous as other target exercises, it works just as well. Studies show that one of the most effective ways to shed belly fat is through aerobic exercises such as walking.
Essentially, walking keeps the body in motion. Therefore blood circulates appropriately, leading to uniform distribution of oxygen. Oxygen is imperative in any metabolic process as it aids in the breakdown of fat molecules. Thus the adequate supply of blood into the body enhances the body’s ability to burn more calories.
According to one study, obese women were able to burn 1.5 % of body fat and roughly 2.8 cm of waist circumference by walking 50-70 minutes for up to 3-4 times a week for 12 weeks. Combining a regulated low-calorie diet plan with 1 hour walks five times a week for the same period amounted to an additional loss of 3.7 cm waist circumference and a remarkable 1.3% more fat.
What is the correct posture to walk
The correct posture to walk is very important, so you make it easier for yourself and gain the most optimal benefits including in most cases losing belly fat?
Belly fat can be quite problematic. However, you can take care of that by maintaining the correct posture as you walk. To focus the pressure on the abdomen, you need to pay attention to the posture of your back, shoulders, head, and neck.
In a nutshell, do the following to ensure you are on the right track;
• Keep your head up with your chin parallel to the ground and with your eyes facing forward always.
• Avoid putting pressure on the back muscles by keeping the back straight when moving.
• Ensure your shoulders are in a comfortable position to avoid straining the muscles and joints.
• Do not swing your arms too high.
• Allow your heels to hit the ground first, then the toes follow gently.
How to make walking a routine
As is any other form of exercise, you need to plan for and take measures towards making walking a routine. The first thing would be to get the proper paraphernalia. Get yourself some comfortable leggings, tank tops or t-shirts, and even shoes (preferably good quality trainers)- just as you would when going to the gym. You can add a digital or smartwatch to time yourself and calculate other heart rate and distance factors. Finally, challenge yourself often for better results.
Never underestimate the potency of any form of workout. So when you remind yourself “does walking reduce body fat?” you now know there is always a benefit in exercising. You may not see results immediately, but your persistence and determination will eventually get you where you aspire to be. Furthermore, exercise is the best way to reward your body.
References
https://www.weightllossexercises.com/
https://www.livestrong.com/article/