In the last year, I switched my cardio routine to just walking. Today, I want to share some common mistakes that prevent people from losing weight through walking. Many people doubt if walking is a real form of exercise. Let’s explore why walking is not only exercise but also a powerful tool for weight loss and overall health.....KINDLY READ THE FULL STORY HERE▶
The Misconception About Walking
Many people believe that walking is not real exercise. This idea is far from the truth. Walking is an amazing form of exercise. It is accessible to most people and has numerous health benefits. Claiming that walking isn’t exercise feels elitist and dismissive. But can walking help with weight loss?
That’s a bit more controversial. Many fitness influencer believe it can. And in general, there are six common mistakes people make — let’s unpack these mistakes and see what the research says.
Mistake 1: Not Walking Enough
One of the biggest mistakes is not walking enough. Weight loss ultimately comes down to a calorie deficit, which means burning more calories than you consume. Walking can help you burn calories, contributing to this deficit. Exercise guidelines recommend at least 150 minutes of moderate to vigorous activity per week, and for weight loss, about 200 to 300 minutes [1]. This is about an hour of activity, five days a week.
It’s not just about the number of minutes you walk. It’s also about consistency. Skipping your walks regularly can hinder your progress. The key is to make walking a regular part of your routine. Set a daily goal and try to stick to it. Whether it’s a morning walk, a lunchtime stroll, or an evening walk, consistency is what will help you see results.
Mistake 2: Walking Too Slowly
The second mistake is walking too slowly. To be effective, walking should be of moderate to vigorous intensity. This can be measured in various ways, such as heart rate zones or perceived exertion. A brisk walk is typically around 3 to 5 miles per hour. You can use the talk test: if you can talk but not sing, you’re at moderate intensity; if you can only say a few words without pausing for breath, you’re at vigorous intensity. The faster you walk, the more calories you burn.
You don’t have to start off walking fast. Gradually increase your speed as you become more comfortable. Use a fitness tracker or smartphone app to monitor your pace and ensure you’re walking at a speed that challenges you. Remember, the goal is to get your heart rate up and keep it there for a sustained period.
Mistake 3: Ignoring Strength Training
While walking is great, it’s not enough on its own. You need to build muscle. Muscle is crucial for metabolism and long-term weight loss. Strength training and a high-protein diet are key. Aim for at least three strength training sessions per week, targeting different muscle groups [2].
Incorporate exercises like squats, lunges, push-ups, and planks into your routine. These exercises can be done at home with minimal equipment. Building muscle helps increase your resting metabolic rate, meaning you burn more calories even when you’re not exercising. This is vital for sustainable weight loss.
Mistake 4: Not Incorporating Enough Movement
All movement is good movement. Non-exercise activity, like fidgeting, standing, or taking the stairs, makes a big impact on energy expenditure. Find creative ways to move more throughout your day. Take phone calls while walking, stretch regularly, or choose the stairs over the elevator.
Set reminders to stand up and move every hour if you have a desk job. Walk around your house while watching TV. These small changes add up over time and contribute significantly to your overall calorie burn. It’s about finding opportunities to be active throughout your day.
Mistake 5: Obsessing Over Step Counts
Tracking steps can increase physical activity, but it can also lead to obsession. The idea that you need 10,000 steps a day originated from a Japanese marketing campaign, not science. Research suggests benefits level off around 7,500 steps [3]. Focus on moving more, not hitting an arbitrary number.
Instead of focusing solely on step counts, pay attention to how you feel. Are you more energetic? Are your clothes fitting better? These are indicators that your walking routine is working. Use step counts as a guideline, not a strict rule.
Mistake 6: Not Varying Your Routine
Our bodies adapt to routines. To keep burning calories, change your routine. Walk faster, add a weighted vest, or choose more challenging terrain. Keep your body guessing to continue seeing results.
Try interval walking, where you alternate between walking fast and walking at a moderate pace. This keeps your workouts interesting and can improve your fitness level faster than a steady pace. Explore new routes and scenery to keep your walks enjoyable.
The Benefits of Walking
Walking has numerous health benefits beyond weight loss. Here are a few [4]:
- Blood Sugar Control: Walking for 30 minutes after a meal can reduce blood sugar spikes. This is especially beneficial for people with diabetes or those at risk of developing it.
- Cancer Risk Reduction: Walking an hour a day reduces the risk of breast cancer. Regular physical activity helps regulate hormones and boosts immune function, which can help prevent cancer.
- Craving Control: Walking for 15 minutes can curb cravings for sugary snacks. It helps distract your mind and reduces stress, which can trigger cravings.
- Immune Support: Regular walking supports your immune system. It helps circulate immune cells more effectively, making your body better equipped to fight off illnesses.
- Mental Health: Walking briskly reduces the risk of depression. It releases endorphins, the body’s natural mood lifters, and helps reduce stress and anxiety.