the best exercise to lose weight

Sure you would like to go out to to run, go swimming, play tennis, or practice karate or taekwondo. Nevertheless, the hustle and bustle of everyday life, with marathon days of work, the family and all the daily obligations of the house make it not as simple as you expect.

Therefore, we propose a simple and comfortable way to exercise and lose weight at the same time: walk. This physical activity, in addition to helping you lose those extra kilos, helps your brain, reduces the chances of having a cardiovascular accident or depression. But it is also that it strengthens your bones, improves the health of your heart and reduces the risk of obesity. And it’s free!

Walking can be part of a daily routineWhether to go to the office, pick up your children from school or simply go to the market to do the shopping. Including this activity in your busy daily life will help you stay in shape in a healthy way. And it is that walking allows you to work almost all the muscles of the body and is a very gentle exercise for the joints.

Ideally: walk 30 minutes a day

In fact, numerous studies have shown that walk for 30 minutes a day improves blood sugar control and insulin sensitivity in people with type 2 diabetes. Another benefit of walking is that reduces high blood pressure, risk of heart attack or stroke up to 50%.

Walking works almost every muscle in the body and does not impact the joints

Furthermore, this practice has very low physical impact, making it an excellent option for those who have joint problems. It even improves mood and increases energy levels.

Walking is also a good choice for slim down and burn calories, but as long as it is done at a moderate to fast pace so that you can break a sweat after 30 minutes of activity. Riding outside is much more enjoyable than running on a treadmill or stationary bike. But keep in mind that walking is easier to relax and end up doing it at a slower pace that doesn’t do much good.

Walking, the best exercise to lose weight (Pixabay)

Weight loss will be directly related to the duration and intensity of your walks, but also to your diet. Taking 30 minutes of brisk walking can burn around 150 calories a day.

0.5 to 1 kg per week

But since you need to use more calories than you eat to lose weight, sugary drinks and eating high-calorie foods should be prohibited. Include fruits and vegetables as a snacks and limiting the consumption of sodium, added sugars and saturated fats is the best thing to do.

Photo: Source: iStock

Refering to weightloss, walking you can get rid of between 0.5 kg and 1 kg a week. Losing more weight can be dangerous and can put too much stress on your heart activity.

Maintaining balance when exercising is very important, since practicing it in excess could increase the risk from pain, injury and exhaustion. Therefore, starting with short walks of about 15 minutes and of light intensity to warm up and gradually increase the speed, duration and intensity until walking as fast as possible during training is the most recommended. Putting on music can help you get up to speed and motivate you.

Start with short, light-intensity walks to progressively increase

Other good options for burning calories are walking uphill, walking with weights, or hiking on hilly terrain. You can also do this by adding some interval training, brisk walking, or jogging to your routine. And remember not to give up exercise once you’ve reached your weight loss goals, as regular physical activity will be the way you maintain your ideal weight.

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