If you are looking for a method of weight management that is both simple and effective, then let’s explore with ELLE how to lose weight with walking exercise.
A simple way to lose weight you didn’t expect
Walking motivates you to take a walk in the sun, helps the body absorb vitamin D, improves mood and stimulates brain development. For adults, exercise is even more important. Especially when you have to sit in one place for a long time, small exercises like walking should still be maintained every day. If you are looking for an effective weight loss method, walking is also a useful exercise that you should apply.
Walking is a popular form of exercise because it’s easy, inexpensive, and anyone can do it. This exercise does not require any specialized skills or physical strength. Walking also helps improve your mental health such as sleep quality , memory and thinking ability, while reducing anxiety symptoms.
You may not have expected it, but walking is one of the simplest but most effective exercises for weight loss. Not only that, but walking is an activity suitable for everyone, including those who have experienced injuries from other sports.
You can add more fun to this exercise by incorporating a daily walk schedule of furry friends like puppies. The act of going outside to catch the sun also helps to free you from the negative feelings of “closing yourself” between the four walls for too long.
Walking is a simple method of burning calories . This exercise also helps improve cardiovascular health by increasing the heart rate. Walking also helps your legs become slimmer and toned. Your blood sugar levels will also drop significantly if you maintain a regular walking routine. Therefore, regular walks help strengthen the immune system and support blood circulation.
You can flexibly do this exercise indoors or outdoors. The amount of calories burned will depend mainly on walking speed, so you can adjust the exercise to suit your physical condition.
A proper diet plays an equally important role in the weight loss process. A diet consisting of foods such as lean protein, vegetables and fresh fruits will provide adequate nutrition for your body. In addition, you should also control the amount of calories absorbed into the body. Most people try to lose weight ignoring calorie management, so sometimes we won’t get the results we want.
You should have a snack before your morning workout because your body has been fasting all night. If you are someone who tends to skip breakfast, a small amount of nutrition can help boost your walking process and provide efficient energy. A small meal like half a banana combined with cereal will help you effectively load calories before walking. A lack of calories in your body will make it difficult for you to exercise at high intensity for long periods of time.
If you’re up for a hike, you’ll want to make sure you’re getting enough water. Try to stay hydrated throughout the day. You should drink 2 glasses of water at least 30-60 minutes before walking to detox the body through sweat glands better.
Likewise, after returning from a workout, drink a glass of water to rehydrate your body. In addition, you should avoid sugary soft drinks or cooling drinks to replace water during this time if you do not want to be affected to health.
Busy life makes it difficult to find 30 minutes of continuous walking in your schedule. Therefore, for the exercise to be effective, you should break it up into walking sessions of 2-3 times a day with at least 10 minutes of increasing speed. When you exercise quickly, you will burn from 100-300 calories or 200-600 calories depending on your weight. Moreover, you should walk every day for at least 30 minutes to burn energy efficiently and improve metabolism in the body.
An adult should do at least 150 moderate-intensity aerobics or 75 minutes of vigorous-intensity physical activity per week. You can well manage the number of steps you walk as well as the calories you burn during exercise through apps on your phone. Depending on your purpose, the intensity of walking can be adjusted differently. If you just need to improve your health, then a normal walking pace is suitable. However, if you are aiming to lose weight, you will have to speed up the movement a bit more.
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