Can walking really help you lose weight?

How does walking promote health and improve quality of life?

Here are key details about some of the physical and mental benefits of walking:

Steps to a stronger heart: walking promotes heart health

Regular walking is one of the most effective practices for promoting long-term heart health. According to the official website of “The Whole U” program at the University of Washington, walking for about 30 minutes a day, five times a week, is associated with a 19 percent reduction in the risk of coronary heart disease (CHD).

Fifteen minutes after meals: walking controls blood sugar level

According to the American Diabetes Association (ADA), a 15-minute walk after main meals—breakfast, lunch, and dinner—is significantly more effective in improving blood sugar levels than a 45-minute steady walk at any time of the day. Therefore, incorporating a 15-minute walk after main meals is a highly recommended habit for blood sugar management.

An incremental cure: walking relieves joint pain

Walking helps strengthen the muscles that support the joints, thus protecting them, especially in the hips and knees areas. According to the Harvard University website, walking approximately 8 to 10 kilometres a week can help prevent arthritis.

An energy boost: walking increases vitality  

When fatigue sets in, walking is an effective way to invigorate the body. It stimulates the body's circulation, prompting the release of hormones that boost energy levels and vitality. In addition, walking is a low-intensity physical activity that can be easily practised without the need for special equipment, making it a convenient way to recharge and boost energy anytime, anywhere.

A dose of good mood: walking enhances mental health

Walking plays a significant role in enhancing mental health by reducing anxiety, depression, and negative moods. It can also promote a sense of achievement, boost self-esteem, and contribute to a sense of inner peace and serenity. Additionally, walking and interacting with others can alleviate social withdrawal symptoms and feelings of loneliness for some, making it an effective way to improve physical fitness and enhance mental and emotional well-being at the same time. 

It only takes 15-20 minutes of walking a day to improve mental health and lift the mood. For those looking to adopt this habit, it is advisable to allocate a specific time each day for walking, whether in the early morning, afternoon, or evening. Walking in nature is particularly beneficial, as it reduces negative thoughts and stress, which in turn reduces the risk of mental illness, especially depression. 

Unleash ideas: walking stimulates creative thinking

Walking not only enhances physical well-being but also clears the mind, particularly when distancing oneself from external distractions such as electronic devices. Consequently, stress and anxiety subside, allowing the mind to relax. This mental clarity opens the door to creativity, making walking a dual-purpose activity that benefits both the body and the mind. 

Is walking actually helpful for weight loss?

As walking requires less effort than other activities, like running or hard gym workouts, it is often underestimated as a weight loss strategy. However, this is not entirely true; walking is just as important and beneficial as other physical exercises.

In fact, walking is sometimes suggested as an alternative to running for some people, such as overweight or obese individuals who have limited time to exercise. Although it may be less effective, it requires less time and is more sustainable in the long-term. 

Scientific findings support the effectiveness of walking in weight management. A 2023 study conducted by Harvard University researchers examined 32 obesity-promoting genes in more than 12,000 individuals. The study revealed that some participants experienced a reduction by half in the influence of these genes, attributed to their daily engagement in approximately an hour of walking.

In addition to all the aforementioned benefits, brisk walking can be incorporated into an individual’s daily routine to burn more calories and get rid of excess weight. Of course, the faster and longer one walks, the more calories are burned. However, combining walking with a healthy diet is essential to maximise weight loss results. 

References 

[1] healthline.com, What Are the Benefits of Walking?
[2] betterhealth.vic.gov.au, Walking for good health
[3] prevention.com, 15 Major Benefits of Walking, According to Experts
[4] health.harvard.edu, 5 surprising benefits of walking
[5] nbcnews.com, Why walking is the most underrated form of exercise