Walking is said to be one of the best exercises for losing weight. The percentage of fat burning is around the 55% mark, however as with all exercises it really depends on the intensity of effort.
Walking not only burns a good proportion of stored fat, it can also burn a large amount of calories especially performed for longer durations and at a brisk pace. Sustained walking sessions for a minimum period of thirty to sixty minutes a day, five days a week, with the correct walking posture, reduces health risks and has various overall health benefits.
Health Benefits of Walking
Walking prevents type 2 diabetes.
The Diabetes Prevention Program showed that walking 150 minutes per week and losing 12-15 pounds of your body weight can reduce your risk of diabetes.
Walking strengthens your heart if you're male.
Walking strengthens your heart if you're male.
In one study, mortality rates among retired men who walked less than 1 mile per day were nearly twice that among those who walked more than 2 miles per day.
Walking strengthens your heart if you're female.
Walking strengthens your heart if you're female.
Women in the Nurse's Health Study (72,488 female nurses) who walked 3 hours or more per week reduced their risk of a heart attack or other coronary event compared with women who did not walk.
Walking is good for your brain.
Walking is good for your brain.
In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week.
Walking is good for your bones.
Walking is good for your bones.
Research shows that postmenopausal women who walk approximately 1 mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.
Walking helps alleviate symptoms of depression. Walking for 30 minutes, 3 to 5 times per week for 12 weeks reduced symptoms of depression.
Walking reduces the risk of cancers.
Walking helps alleviate symptoms of depression. Walking for 30 minutes, 3 to 5 times per week for 12 weeks reduced symptoms of depression.
Walking reduces the risk of cancers.
Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had a decreased risk of breast cancer, colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.
Walking improves fitness.
Walking improves fitness.
Walking just 3 times a week for 30 minutes can significantly increase cardiorespiratory fitness.
Walking in short bouts improves fitness, too!
Walking in short bouts improves fitness, too!
A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).
Walking improves physical function.
Walking improves physical function.
Research shows that walking improves fitness and physical function and prevents physical disability in older persons.
