Physical activity doesn’t have to be strenuous. If you don’t have the time or inclination to go to the gym, the solution is to walk.
It is a daily exercise, simple, accessible and safe, which allows you to abandon the sedentary lifestyle to which we are all accustomed today. It also helps reduce the incidence of coronary heart disease, diabetes, colon cancer and breast cancer by 6-10%.
However, if the goal is to lose weight, this habit can help us (and a lot). According to a study published by the Harvard Medical School, a person weighing 56 kilos will burn regarding 107 kcal walking at a moderate pace for 30 minutes. A 70 kg person will lose 133 kcal and a 85 kg person 159 kcal. If the pace is vigorous, the first will burn 135 calories, the second 175 and the third 189 kcal.
For this to be effective, experts from Harvard University explained in Walking for Health how to make the most of every walk to lose weight quickly and effectively. To do this, they gave a series of tips for losing weight while walking, while improving physical and mental health.
Harvard’s 5 recommendations
The first of these measures is to increase body weight, by regarding 15%, to burn 12% more calories, according to the prestigious university. For this, just use ankle weights or a weighted vest. As for the second suggestion, it is a question of increasing calorie expenditure by walking uphill, because walking uphill burns 13% more calories… and without the need, this time, to gain weight.
The third tip from Harvard experts is to change walking speed to increase effort. However, the gait should be modified without running. As for the ideal time to walk, it is best to do it following dinner, because digestion is lighter and blood sugar is lowered. This avoids storing glucose as fat and therefore gaining weight. This is the fourth recommendation.
Climbing hills, changing gears or walking following dinner will help you lose weight.
Harvard’s latest recommendation is to combine walking with resistance exercises. This will increase your strength, which will greatly help you increase your caloric expenditure and therefore lose weight.
My name is Martin and I am an editor at 180back.com. As a writer, I cover the latest manga releases and sneaker releases. I also like to share my opinions and my impressions of the works and products that I describe.
