Walking might be your silent hero in the fitness game. You read that right - that humble, toe-tapping, pavement-pounding activity that often takes a backseat to its flashier counterparts. As we delve into the intricacies of the age-old question 'is walking good for weight loss?' - We may find that the answer lies in the simplicity of this fundamental human activity.
The magic number of steps to stride into a healthier lifestyle has been a subject of much debate. While there's no one-size-fits-all answer, the consensus is to aim for the classic 10,000 steps daily. 10,000 steps is not too strenuous to leave you panting like you've just run a marathon, yet enough to nudge you away from the gravitational pull of your sofa. Strap on your walking trainers - any increase in your daily steps is a victory worth celebrating.
So whether you're a meticulous step counter or prefer a more laidback approach, the key is finding the right rhythm that keeps you moving forward.
We're here to unravel the science and benefits behind walking for weight loss. Let's determine whether the answer has been right beneath our noses the entire time - or, more accurately, beneath our feet.
Seven benefits of walking for weight loss
Walking is a seemingly mundane activity that benefits those seeking an effective and sustainable path to weight loss.
1. Accessible anywhere, anytime
Unlike HIIT workouts that may require specialised equipment or gym access, walking is universally accessible (you don't even need walking poles). Whether it's a stroll in the park, a walk around your neighbourhood, or even pacing around your living room during a Teams call, walking is a workout you can sneak into your daily routine without much fuss.
2. Gentle on joints, tough on calories
Walking is pretty low-impact, making it gentle on the joints while still providing an effective calorie-burning workout. This makes it a great option for individuals with joint concerns or for those easing into a fitness routine. A brisk walk can contribute to weight loss without overstressing the body.
3. Extremely sustainable
Weight loss is often more about consistency and less about intensity. Walking can easily be incorporated into your everyday life, whether that's on your lunch break, or at the weekends. The cumulative effect of regular walking can lead to significant weight loss over time.
4. Varying intensity levels
Whether you're aiming for a leisurely stroll or a power walk, walking accommodates a range of intensity levels. Adjusting your pace can cater to different fitness levels and goals. A brisk walk, where you can still maintain a conversation but feel your heart rate rise, is particularly effective for weight loss.
5. Mood-boosing magic
It's not just your body that will feel the benefits from walking. It's also a mood-enhancing elixir. While walking, your body will release endorphins, which can help reduce stress and anxiety and improve overall mental wellbeing. Once you're in this positive state of mind, sticking to a weight loss journey becomes not just about burning calories but also about enjoying the process.
6. Socialise while you walk
Turn your walks into a catch-up with your nearest and dearest by inviting them to walk with you. This not only makes the exercise more enjoyable but also improves your social bond. Granted, you might want to just plug your headphones in and walk with no distractions. But, a walking group can provide accountability and motivation, turning weight loss into a shared, fun experience.
7. Adaptable to fitness levels
You might be a fitness beginner or even a seasoned athlete; regardless, walking is an adaptable exercise that can be customised to suit various fitness levels. You can gradually increase the intensity and duration or incorporate inclines as your fitness improves. This ensures that walking remains a challenging and effective component of your weight loss journey.
How can I stay motivated?
Staying motivated to exercise or walk daily is like maintaining a relationship. It requires commitment, a dash of variety and a generous amount of self-love. To keep motivated, identify activities you actually enjoy. Finding excitement in your exercise is the best way to remain committed and enthusiastic about it. After all, a routine resembling Groundhog Day is the quickest way to douse enthusiasm.
Also set achievable goals and celebrate the small wins along the way. Progress, no matter how modest, is still progress.
Do I need to do other workouts alongside walking?
Walking is a great form of exercise and one that's easily accessible with numerous health benefits. However, the need for additional workouts depends on your fitness goals and personal preferences. If your main aim is weight loss, incorporating other forms of exercise, like strength training or high-intensity interval workouts, can complement the calorie-burning effects of walking and enhance overall muscle tone.
In addition, diversified workouts contribute to a well-rounded fitness routine, stopping any boredom and engaging different muscle groups.
But, there are exceptions. If your goal is to maintain general health, walking will suffice. That's provided it's done consistently and at an intensity that challenges your body. That means strapping on your trainers and committing to it, even in the cold autumn months. Strike a balance that aligns with your fitness objectives, ensuring a sustainable and enjoyable approach to staying active.
What is the 12-3-30 workout?
If you're a regular scroller on TikTok, or should we say Fit-Tok, you might've already heard of this workout. The 12-3-30 has become the TikTok sensation with fitness enthusiasts swapping their treadmill routines for a more structured, heart-pumping challenge. The workout involves setting your treadmill incline at 12%, maintaining a speed of 3mph and committing to 30 minutes of uphill cardio. It's a cocktail of simplicity and intensity, transforming the mundane act of walking into a sweat-inducing, calorie-burning affair.
The 12-3-30 workout has gained popularity for its accessibility and effectiveness. Making it a favourite among those who want to inject a burst of energy into their daily exercise routine, without the need for elaborate equipment. So, the 12-3-30 might just be the uphill adventure you've been looking for.
Is nutrition important for weight loss?
It's not just walking that will contribute towards weight loss. Shedding calories relies on what you put into your body too. The old saying, 'you can't outrun a bad diet' holds true. Healthy nutrition habits not only provide essential fuel for your body but also influence your metabolism and energy levels. Whole, nutrient-dense foods such as fruits, vegetables, lean proteins and whole grains contribute to weight loss and overall well-being.
Ultimately, while walking gets you out the house and moving, it's the synergy of a healthy diet and regular exercise that paints the complete picture of a successful and sustainable 2024 weight loss journey.
Gemma Lavers is a Health & Fitness writer for What's The Best. From understanding nutrition to practising yoga and Pilates to delving into the psychology of motivation. She enjoys demystifying the latest fitness trends and staying on top of the dynamic health landscape, whether that's the best gym leggings, fitness trackers or the benefits of yoga.
When Gemma’s not writing, she can be found attending Pilates, yoga and Zumba classes. She’s also a bit of a home workout aficionado, constantly trying out new ways to keep her moving at home. Between writing, exercising and shopping, there’s nothing she loves more than hopping on a plane and exploring new cultures.
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