Walking and obesity
- Dietitian.Lauren Hmede
- Apr 25, 2019
- 3 min read
Can Walking Be Enough to Reduce Obesity
Walking is the easiest type of exercise you can do. You can walk everywhere even without noticing it. Moreover, walking has been linked to many health benefits. Unfortunately, manhy people have sedentary lifestyle and dont even walk!
The Health Benefits of Walking
Walking is a low impact intensity which make it a good choice for aged adults as some of them suffer from joint pain. Moreover, it gets your heart beating faster and can help strengthen and tone your muscles.
In addition, walking works large muscle groups such as quadriceps, hamstrings, gluteal muscles as well as other muscles in the lower legs and feet. This will improves circulation, increases cardiovascular endurance, reduces obesity and improves bone health.
Routine walking can also lower LDL and boost HDL which is good for heart health.
Finally, walking outdoor will help you to get more vitamin D which is important to protect from osteoporosis, high blood pressure and cancer.
Reduce Obesity Risk by Increasing Pace
A 2012 study published in the journal BMJ Open showed that intense walking for two to four hours a week slashed participants' risk of diabetes, heart disease and metabolic syndrome by 50%.
According to research exercise intensity matters more than total time of exercising. Brisk walking also curbed participant appetite, which is important for reaching and maintaining a healthy weight.
While power walking may burn more calories over the same period of time as regular walking, we still see the significant health benefits with regular walking.
Accordign to the physical activity guildines for Americans adults need to aim for 150 to 300 minutes of moderate intensity aerobic exercise, such as brisk walking or 75 to 150 minutes of vigorous aerobic exercise, such as race walking, every week for optimum health.
In order to determine if you have reached moderate intesnity is through the talk test.
During moderately intense activity, you should be able to talk but not sing, according to the CDC. During vigorous activity, you'll be able to say only a few words before breaking to breathe.
In addition you can assess intensity by time and distance. Brisk walking will take you three miles or more per hour. For more specific analyses, a personal trainer or physician can assist you in determining your ideal pace using a heart-rate monitor.
Incorporate Walking Into Your Daily Routine:
Getting started with exercise requires a change to your daily routine.
It is better to exercise in your free time and with a partner to get motivated.
Moreover, you can start out with a stopwatch and pedometer, which counts your steps and analyzes your distance by detecting motion. You may start with 10-15 minutes of walking as walking for 30 minutes at first will lead to injuries.
Take Your Exercise Beyond Walking
Walking might be all your body needs to reach and maintain physical fitness if you routinely walk far enough and at an effective pace. Once the exercise seems easy meaning you barely break a sweat or stop noticing any physical improvement increasing your distance, frequency or intensity can help.
Walking alone might not be solution to the obesity epidemic in America, but it most certainly is a step in the right direction.
5 Ways to Make Walking More Fun and Effective
If you dont enjoy an acitivty you will not stick to it. To enhance the fun factor and stay active long-term, consider the following:
1. Walk to music. Walking to upbeat music can kick things up a notch. You can createplaylists the length of your desired workout instead of focusing on the clock.
Limit music while walking in heavy traffic areas, however, which poses safety risks.
2. Try a walking app. You can use a smartphone app. Such apps can track your progress to see how far you've gone. Seeing the data as you reach your goals can instill a sense of accomplishment.
3. Take short walks after meals. A refreshing 5- to 10-minute walk after eating can help prevent overeating during your meal and post-meal snacking, as you won't want to walk with a stuffed belly. It can also reduce your triglyceride levels and improve digestion.
4. Choose quality gear. While walking doesn't require fancy equipment so it is important to wear high quality shoes. Walking-specific shoes that fit well promote safety, comfort and proper technique.
5. Walk a dog. A 2011 study at Michigan State University of 5,900 adults, including 2,710 dog owners, showed that 60 percent of participants who walked their dogs met standard recommended exercise needs.
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