Walking to lose weight

2023-08-30 15:26:44

Not really considered a real sport, the walking is however a physical activity which deserves to be practiced. Effective for keeping in shape and maintaining health, its practice is easy and inexpensive. And as a bonus, it’s also a good way to lose a few pounds without too much effort.

What are the benefits of walking?

It’s very simple, walking is a real health ally since it is beneficial for the heart, the breath and the body! And for good reason, while walking, all parts of the body work: the upper body, the lower part, the blood circulation, the heart… Going for a hike is thus the way to work on your cardio without too much effort since you can closely monitor your heart rate*. Ideal for beginners, the fact of practice walking allows you to gradually accustom your heart to the effort, without becoming discouraged. This physical activity also solicits a multitude of muscles and is therefore suitable for people who seek to tone their bodies gently. Finally, walking is compatible with a weight loss goal because it helps to burn calories and to redraw the silhouette by drawing on the reserves. This also helps to activate intestinal transit, and thus purify the body and improve digestion. Walking also helps prevent diabetes et fight once morest cholesterol and has a positive effect on hypertension. In its national health nutrition program, the Ministry of Health recommends the equivalent of 30 minutes a day of brisk walking for adults and 1 hour for teenagers and children.

To get an idea, we keep some figures in mind:

• A 30-minute walk at an average pace in the city is regarding 75 calories burned.
• A brisk 30-minute walk: 110 calories.
• A 30-minute hike in the woods at a brisk pace: 200 calories.

And to top it off, this activity is also full of benefits for mental health since it provides psychological relaxation, thus helping to relax body and mind. It is an excellent way to evacuate the stress and tensions of everyday life. Sports coaches agree that it would be ideal to walk 10,000 steps per day, regarding a one-hour ride. Power walking, Nordic walking, walking qi gong… We choose the activity that suits us best for burn up to 500 calories per hour and reach your weight goals.

Pour lose weight while walking, the secret is regularity. It is important to maintain the activity and to repeat it frequently. It is better to walk 3 times 1 hour a week than to run at full speed for 10 minutes. But while waiting to awaken the hiker who slumbers in us, it is enough to review some of our habits to walk every day. By adapting some of our daily practices, it is easily possible to increase your walking practice. We start by skipping the car to go buy a baguette, snubbing the elevator to go up to 3^e and walk to the post office, for example. To walk at least 30 minutes, we also don’t hesitate to get off the bus 2 or 3 stops before arriving at the office. Walking is practiced anywhere, anytime and does not cost a penny: so many additional reasons to get started!

Walking, a user’s guide

So that walking is really beneficial, we do not practice it just anyhow and we follow the code to enjoy a maximum of benefits:

• Regarding the stride, the feet should attack the ground through the heels and roll out to the toes. At each step, we practice a abdominal breathing : the objective, to bring in the belly and we contract the abs during the expiration, naturally. During a walking session, we stay straight, looking far ahead, we tighten the buttocks and abs. The arms bent at 90° close to the body accompany the movement. If you think regarding it, you adopt these reflexes on a daily basis, even when you walk from your office to the bus stop.
• In terms of pace, our pace is usually 4 km/h on average. In fitness walking, it is 6 to 8 km/h. The goal is simple: gradually reduce the duration of his journeys by picking up the pace a little each day. Be careful not to lengthen your stride or exaggerate your movements so as not to disturb the fluidity of the walk.
• So that the movements are linked without tension or effort, we think of warming up and doing some stretching. There walking to lose weight is a gentle sporting activity but can still lead to injuries for people who are not used to it.

The right equipment for good walking

Pour lose weight while walking, we think of equipping ourselves well. First of all, we opt for comfortable shoes and appropriate clothing. It is not necessary to put on your best sportswear, you can practice walking in a skirt or jeans as long as they are not too tight! The important thing: wear shoes with good cushioning as for jogging, and a backpack to accommodate pumps and a handbag while keeping your arms free. To avoid sweating or being cold, we superimpose the layers of clothing (T-shirt, shirt…) and we undress as we go. To assess your speed, you time your travel times and measure the distances with a pedometer or a connected bracelet. THE walking apps are also numerous and make it possible to keep count of the number of steps per day perform, calories potentially burned and to analyze the evolution of our walking practice.

Walking: are there any disadvantages?

First, walking would have no flaws. However, some disadvantages or obstacles to the practice of this physical activity can be identified:

• the activity is monstrous, routine … and can tire those who like to exert themselves and sweat profusely during the effort,
• walking does not allow you to obtain visible results quickly, which can slow down the less motivated. However, as with any physical activity or diet, often results that come slowly come quickly. Once we have taken the rhythm we will appreciate the benefits of walking on foot in the long term,
• walking can be difficult for some people, especially those with joint problems for whom walking can be difficult and even painful,
• people with high blood pressure can also be harmed by too strenuous walking (as well as by any strenuous physical activity).

*Lhe average heart rate of a 40 year old is 126 beats per minute. To find your bearings and stabilize your heart rate, you can invest in a heart rate monitor. This small device is worn on the wrist like a watch (the first prices start at 20€).

Thanks to Hervé Hervé Dourver, head of sports at the Thermes Marins de Saint-Malo

Read also:

• The abdominal electrostimulation belt to build your abs, does it work?

• How to walk in the morning, as soon as you wake up, improves health

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