Walking is the perfect place to start for those who don’t have time or energy for an intense workout. It is one of the easiest exercises to help you lose weight quickly at home without needing any equipment or breaking a sweat at the gym. A habit of walking daily for an hour offers many health benefits, including weight loss and reduced waist circumference. Let us explore walking as an exercise in detail.
How Can Walking Help You To Lose Weight?
Walking for an hour helps you burn those extra calories and maintain a healthy weight. However, the number of calories burned per hour depends on various factors such as age, weight, walking speed, genetics, terrain, temperature, etc. The faster your average walking speed is, the more calories you will burn.
One study suggests that six months of daily brisk walking can result in a 10% weight reduction for moderately weighing women. Another study observed that women who walked for an hour or more three days a week for 12 weeks could achieve 1.5% fat loss and 1.1 inches of reduced waist circumference than women who don’t walk. While regular walking is known to offer these benefits, it is equally important to do it properly. Let’s read about it.
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How to Walk Properly?
To ensure a safe walking session and lose weight, follow these easy tips –
- Make sure to wear comfortable shoes with good arch support.
- Wear loose and comfortable clothes.
- Stay hydrated before and after your walk.
- Maintain form and posture by looking ahead while walking. It increases your pace and lengthens the stride.
- Try to engage your core by tightening your abdominal muscles and glutes while power walking in intervals. It will help build strength and endurance.
- Split your walking time to complete your daily walking goal. Try doing multiple short walks if you cannot complete an hour walk once a day.
- You can burn more calories by brisk walking instead of a slow-paced walk.
- Walking with a partner can help you remain motivated.
- Listen to an audiobook or music while walking to keep yourself entertained.
These tips ensure a safe and productive walking session that will help you lose weight without injuries. Now let us find the number of calories you can burn by walking daily.
How Many Calories Can You Burn By Walking An Hour A Day?
Walking 1 hour per day can help boost your metabolism and create a calorie deficit by burning more calories. To consistently lose or maintain weight, you need to either reduce your calorie intake every day or increase your daily calorie burn via walking.
A calorie deficit of 500 calories per day will help you lose approximately 0.2 to 0.9 kg of weight loss in a week, which is easily achievable with an hour of walking. A combination of a calorie-restricted diet along with an hour of moderate-intensity walking exercise will help create a calorie deficit resulting in a higher calorie burn every day.
You may also seek the opinion of an expert who can help you set realistic and sustainable weight loss goals. Adding intervals to your walking exercise lets your body burn calories even at rest. You can include resistance exercises like pushups, burpees, squats, and lunges in your walking regimen to accelerate weight loss, burn extra calories and build lean muscle.
Try walking uphill to increase your average calorie burned. Adding bursts of 30 to 60 seconds of brisk walking every 3 to 5 minutes will help torch more calories. A recent study recommends increasing the daily step count to 10,000 steps in a day to promote weight loss.
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Walking is an excellent exercise that requires little effort and suits people of all ages and fitness levels. You can consider using a pedometer or fitness tracker to keep track of your daily walking steps and gradually add more steps each day to progress faster towards your fitness goal.
Make changes to your diet and your walking routine by picking uphill routes or simply intensifying your pace to achieve your weight loss goal faster. Visit Oliva Skin & Hair Clinic to know more about a customized weight loss program today!