When it comes to weight loss, people often think about food and exercise. While these are essential factors, there is another option that you might not have considered. That option is walking. Studies show that you can lose weight almost instantly just by walking, and the best part is that you don’t even need to make major lifestyle changes. In this article, we will discuss how much weight you can lose by walking, as well as what you should know about this fitness option.
The Benefits Of Walking
Let’s be honest, when it comes to losing weight, most people think about food and exercise first. While these are essential factors, there are also many other benefits to walking. Here are just a few of them.
Increased Cardiovascular Function
A 2014 study compared the effects of a 30-minute walk with a light jog on the cardiovascular functions of overweight adults. The participants walked or ran on a treadmill for four weeks, and the results were compared to a control group who didn’t exercise. The findings were very interesting. While participants in the exercise groups experienced an increase in their heart rates and blood pressures, those in the control group actually showed _decreased_ cardiovascular function. This is because exercise promotes normal blood circulation throughout the body, and it washes out toxins such as sugar and fat. The light jog on the treadmill did not provoke the same effects as a regular walk, which is why running is often used in conjunction with weight loss therapy. The researchers concluded that:
“Participants in the walking groups showed significant improvements in their blood pressure and heart rate relative to the control group, whereas there were no significant between-group differences reported for the jog group. This suggests that even a mild bout of aerobic exercise, such as walking, can provide benefits to cardiovascular health in overweight adults.”
Weight Loss
Another interesting find from the above study was that participants in the walking groups lost more weight than those in the control group. The average weight loss in the walking groups was 5.5 kg. (12.4 lbs.), while the control group lost 3.5 kg (7.9 lbs.). A large percentage of the weight loss in the walking groups was due to the fat cells being broken down and metabolized, rather than the muscles being used (which would be the case with most people who are trying to lose weight). This is because when you walk, your body naturally starts using more of its resources, which in turn results in weight loss. According to the researchers, this rapid weight loss was the result of the participants in the walking groups using a different strategy that focused on losing weight rather than worrying about keeping it off. Walking is a low-risk and quick way to shed off that extra weight, and it’s good for both men and women.
Improved Overall Health
Walking is a great way to get some sunshine and oxygen into your lungs, which in turn provides your body with many benefits. Studies suggest that walking can improve your mental health and outlook, strengthen your immune system, reduce chronic pain and inflammation, and even prevent some types of cancer. For these reasons, weight loss and healthy living gurus recommend walking as a way to combat obesity and the many health issues that it causes. If you want to learn more, you can consult the Mayo Clinic’s website, which states that:
“Walking is a safe and easy way to improve your overall health. It’s an excellent way to get some sunshine and oxygen into your lungs, which provides your body with many benefits. It also helps to increase your body’s vitamin D levels, which are important for maintaining a healthy immune system. And finally, it’s an effective way to lose weight.”
In addition to the above health benefits, walking helps to create a more natural environment for your body, encouraging it to function at its optimum capacity. After all, our bodies were not designed to remain still for long periods of time, and prolonged sitting is bad for your health. So, by getting up and moving around, you provide your body with a brand new environment that encourages health and speeds up weight loss.
Faster Metabolism
As we mentioned above, when you walk, your body starts using more of its resources, so it speeds up its natural metabolism. This increased physical activity also helps to boost your body’s adrenaline levels, which are responsible for triggering that ‘runner’s high’ that encourages you to keep going even when you don’t feel like it. The end result is that you burn more calories even when you’re doing something as simple as walking. This is why it’s considered a low-cost and easy way to lose weight, as well as a great sustainable way to live. The increased metabolism brought on by walking is also why it’s beneficial in the fight against obesity. According to the World Health Organization, about half of the world’s population is now considered to be overweight or obese. This is a major health issue that threatens to destroy many lives. Walking can help to improve your health and quality of life, as well as assist you in your weight loss journey. Keep this in mind as you continue reading.
More Energy
When you walk, your body automatically starts producing more energy. This is why most people get a bit nervous around new people or dogs; they worry that their animals might eat them while they’re asleep. Fortunately, this rarely happens, and most people can rest assured that their pets follow their lead and eat what they want when they want. This increased energy and natural metabolism that walking instigates makes it a useful tool in both your weight loss and overall health journeys. It’s also responsible for many people feeling more euphoric and satisfied throughout the day. Walking can in fact reduce that common dieter’s despondency, especially when done regularly.
The above study was conducted on a fairly small sample size, but the findings were consistent over the four weeks that the experiment lasted. The participants walked or ran on a treadmill for four weeks, and the results were compared to those of a control group who didn’t exercise. The researchers concluded that “even a mild bout of aerobic exercise can provide considerable benefits to overall cardiovascular health in overweight adults,” which is why it’s considered a popular and attractive option for those who want to lose weight. Walking is a great option for both genders and all ages, and for those who want to shed off those extra pounds, it’s a safe, easy, and sustainable way to do so. The above study also indicates that if you want to lose weight, walking might just be the best choice for you.