A 30-minute walk a day can make a big difference!
We have written it down many times and we will repeat it again - any physical activity is a good activity, even walking. Adding extra steps to your day can be a big help - both for weight loss and health.
Walking is an activity that is especially good for beginners. It's easy, kind to the joints, and most likely you won't give up on this exercise. And the question everyone who wants to lose weight by walking has is how much walking they need to do to succeed. A number often mentioned in this context is 30 – 30 minutes of walking a day is enough for successful weight loss. Below we will answer the question of what the benefits of these 30 minutes really are.
According to experts, walking for 30 minutes a day can help you lose weight. A 30-minute walk should consume from 150 to 200 calories, depending on factors such as speed and body weight. Some of those calories will definitely come from fat, which is even better news if you really want to see results.
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If you want to burn even more calories in those 30 minutes, pick up the pace and add incline changes to your walks, say uphill. Also insert intervals or walk briskly for a minute, then slow down for half a minute to 40 seconds. Change the pace every 30 minutes. Among the much-needed variations that will give your body an extra challenge is a change from the usual route. If you think you can, try a little jogging, which will help you a lot in losing weight. The run doesn't have to be longer than a minute, but it will be enough to occasionally try to run for approx 15 seconds.
There are variations urgent, if you don't want to get stuck with progress. This means that you don't need to extend the duration of your 30-minute walk, but you do need to make changes in pace during those 30 minutes to get to your destination. Our body is a smart machine that eventually gets used to the challenges we impose on it. If we do not change them, the body also stops changing. Increasing the intensity, changing routes and going to the hills are good changes.
Another great thing about walking is that it's a low-intensity activity, so you can do it often. To begin with, start with three to four walks per week, and to achieve maximum results, it is recommended that you gradually come up up to five or six walks a week.
At least two walks should also have intervals. If there are days when you can't take 30 minutes to walk, try breaking it up into two or three shorter walks.
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No walk is too short. Keep this in mind. As an additional incentive not to give up walking, take pets, family members, friends with you... If you have a small child, push the stroller. This will further increase the loss of calories.
In any case, half an hour of walking a day can be of great help in the process of losing weight. Of course, a balanced, healthy diet is also necessary.
