Walking is an accessible and cost-effective form of exercise that can be done anywhere. It is often seen as a stepping stone to running or a complementary activity for runners, incorporating sessions that alternate between walking and running.
But can walking on its own be considered a standalone discipline? And can it aid in weight loss like running?
The answer is yes. Walking can be considered a legitimate sport when done regularly, at least 5 days a week. It is a physical activity suitable for all ages and fitness levels, and can be done in any season with minimal equipment required, primarily cushioned shoes and optionally, walking poles.
Furthermore, walking provides numerous benefits, such as improved circulation, reduced risk of heart problems and cholesterol issues, stress relief, strengthened immune system, enhanced mood, better sleep, anxiety reduction, muscle toning (especially in the glutes and leg muscles), improved respiratory system, prevention of water retention, and increased energy expenditure.
Why Walking Aids in Weight Loss
Walking helps in weight loss because it not only burns calories but also promotes overall health, especially when done consistently. Walking helps relieve stress, a common factor in weight gain as it disrupts sleep patterns, diets, and hormonal balance.
Moreover, a 30-minute daily walk helps burn calories, provided the pace is steady. Ideally, reaching 10,000 steps a day, equivalent to about 90 minutes of walking, is recommended. Gradually increasing daily steps by about 1000 will eventually lead to achieving this goal.
Watching Your Caloric Balance
When aiming to lose weight, walking can be beneficial, but it is essential to ensure that the caloric intake is lower than the calories burned during physical activity. This does not mean starving oneself but rather eating healthily and incorporating suitable post-workout snacks.
Why Walking Aids in Weight Loss
Video: Ivana Chapman
Walking Techniques
Walking can be practiced in various ways depending on the terrain and equipment used. Different activities can be enjoyed, possibly alternating them throughout the year based on the season and individual fitness level. Some popular walking techniques include:
Fitwalking: Also known as 'wellness walking,' this type of brisk walking was developed by former Olympic racewalker Maurizio Damilano in 2001. It involves a specific technique with arms bent at 90 degrees for a forward propulsion effect, resulting in increased calorie burn and cardiovascular health benefits.
Nordic Walking: Originating from Northern European countries, Nordic walking involves the use of poles, engaging the upper body along with the lower body. This activity is suitable for all, including those with joint issues, and helps strengthen the back, abdominal muscles, heart, and overall posture.
Trekking: Trekking involves multi-day walks along mountain trails, often camping in tents or shelters and staying close to nature. It is a slower-paced walk that emphasizes immersive nature experiences and is recommended for those with prior long-distance hiking experience.
Hiking: A sportier form of mountain walking done in a single day at a brisk pace on more technical and challenging routes than trekking. Hiking enhances physical endurance and stamina.
Walking, beyond being a simple physical activity, holds immense potential for improving overall well-being and aiding in weight management when practiced consistently and with proper technique. It is a versatile and inclusive form of exercise accessible to all individuals seeking a healthier lifestyle.
