As the saying goes, “you are what you eat.” But aside from a healthy diet, regular physical activity is also essential for maintaining a healthy weight and reducing the risk of chronic diseases. And while there are many types of exercise to choose from, walking is often touted as one of the best forms of exercise for weight loss. In fact, the recommendation of 10,000 steps a day has become a popular goal for those looking to shed extra pounds. But why is walking so effective for weight loss? Let’s take a closer look at the science behind it.
1. Walking burns calories
Any form of physical activity burns calories. Movement requires energy, and the more you move, the more energy you burn. But walking is particularly effective for weight loss because it’s a low-impact activity that can be done for long periods of time without causing injury or fatigue. According to the National Institutes of Health, a 155-pound person can burn around 200-300 calories in 30 minutes of brisk walking.
2. Walking boosts metabolism
Metabolism refers to the body’s ability to convert food into energy. And while exercise doesn’t necessarily increase the number of calories you burn at rest, it can boost your metabolism. Walking increases your heart rate and oxygen intake, which in turn increases your metabolic rate. This means you’ll continue burning calories even after you’ve finished your walk.
3. Walking reduces belly fat
Excess belly fat is a risk factor for many chronic diseases, including diabetes and heart disease. Fortunately, research has shown that walking can help to reduce belly fat. In a study published in the journal Medicine & Science in Sports & Exercise, researchers found that walking for 30-60 minutes a day, 5 days a week, led to a significant reduction in abdominal fat in postmenopausal women.
4. Walking improves insulin sensitivity
Insulin is a hormone that helps to regulate blood sugar levels. Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to high blood sugar levels and an increased risk of diabetes. Walking has been shown to improve insulin sensitivity, which can help to reduce the risk of diabetes and other metabolic disorders.
5. Walking has mental health benefits
Maintaining a healthy weight isn’t just about physical health – it’s also important for mental health. And walking can be particularly beneficial for mental health. A study published in the British Journal of Sports Medicine found that walking had a positive impact on mental health by reducing symptoms of anxiety and depression.
In conclusion, walking is an effective form of exercise for weight loss for many reasons. It burns calories, boosts metabolism, reduces belly fat, improves insulin sensitivity, and has mental health benefits. And aiming for 10,000 steps a day, while not backed by a scientifically rigorous study, can still increase physical activity and ultimately contribute to a healthier lifestyle. So next time you’re looking for an activity to help you shed some pounds, consider taking a walk!