Walking strengthens your immune system: People who walk at a moderate pace for 30 to 45 minutes a day experience 43 per cent fewer sick days, research published in the BMJ found.Taking at least 20 minutes out of your day to stroll in nature significantly lowers your stress hormone levels, according to the University of Michigan. Walking i mproves your wellbeing: Active commuters feel better able to concentrate and less under strain than if they traveled to work by car, the University of East Anglia found.Walking regulates your blood sugar: Taking a 15-minute walk three times a day after mealtimes improved blood sugar levels more than taking a 45 minute walk at any time of day, according to The George Washington University School of Public Health and Health Services.Walking makes you more creative: Research published in the Journal of Experimental Psychology: Learning, Memory, and Cognition found that study participants were better at coming up with new ideas while walking, especially if they walked outdoors.Walking h alves your risk of brain cancer: Walking for 36-72 minutes every day gives optimal protection, the team at Ernest Orlando Lawrence Berkeley National Laboratory discovered.Walking strengthens your heart: Walking for at least 30 minutes a day, five days a week can reduce your risk of coronary heart disease by 19 per cent, the University of New South Wales concluded.Walking protects against dementia: The speed at which people over 70 can walk predicts their likelihood of developing dementia, research from Toulouse University found.After four days of walking more and sitting less, participants in a University of Maastricht study exhibited noticeable health improvements, such as improved insulin sensitivity, cholesterol levels and blood pressure. Walking has valuable health benefits beyond weight loss – and they're accessible almost immediately. Those who split their exercises lost 1.7kg more than those who tackled their workout in one swoop. ![]() In one study, women walked briskly for either 50 straight minutes or two 25-minute bouts each day while following a calorie-controlled diet. Weight loss may also be influenced by whether you walk continuously or in shorter bursts. You should aim for roughly 60 to 70 per cent of your maximum heart rate. ![]() Generally a brisk pace is recommended for building fitness and burning calories – upwards of 3.5 mph (5.6 km/hr) is considered 'brisk', though it differs from person to person. Walking at any speed will help you burn calories, and you need to be in a calorie deficit to lose weight. In a large randomised study, they compared aerobic training, resistance training, and a combination of the two – and the former won out for its fat-burning abilities. If you want to lose weight from walking, how far, how fast and how often should you hit the trails? We reveal how many calories walking burns, examine the health benefits associated with making a habit of hitting the pavement, and share a selection of simple but effective walking tips from personal trainer and health expert Laura Williams: Is walking a good way to lose weight?Īerobic training such as walking is the best mode of exercise for losing weight, as confirmed by researchers from Duke University Medical Centre. But in fact, incorporating regular brisk walks into your workout regimen is a simple way to change your body composition. It's free, uncomplicated and easy to work into even the busiest of schedules – but can you lose weight from walking? Unlike heart rate-spiking kettlebell training or marathon-style endurance running, walking doesn't tend to feature heavily as a weight loss exercise.
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