A study carried out by experts from Harvard University revealed that walking regularly can have surprising health benefits, including an effective way to lose weight.
Walking for just 15 minutes a day can add up to two years to your life expectancy. If you increase your walking time to 30 minutes five days a week, you can push back your individual timeline by three and a half years.
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This is exciting news for anyone looking for an affordable and simple way to improve their health and lose weight, as the walk only requires suitable sneakers, comfortable clothing and protection from the sun.
The benefits of walking go beyond weight loss. It also improves the musculoskeletal system, cardiovascular health and mental health.
These benefits add up to weight loss, making walking an attractive option for those who want to maintain a healthy lifestyle.
Harvard researchers also found that walking influences the genetic predisposition to weight gain, that is, those people who are “naturally” fat.
Up to 32 genes are involved in this process, but walking at a brisk pace for almost an hour a day can halve the effect of these genes. This means you can better control your predisposition to weight gain with this simple activity.
Furthermore, studies from the University of Exeter, in the United Kingdom, revealed that walking also reduces the desire for sweet foods.
Employees who set aside 15 minutes to walk during stressful times of the day showed less interest in eating sweets as a way to anxiety relief.
The secret to losing weight by walking is in maintain a constant and fast pace. Fat burning and muscle development begin after about 20 minutes of walking, which speeds up your metabolism.
The more muscle mass you develop, the more calories your body will burn, making weight loss more effective and faster.
To optimize your results, it is recommended to walk between 6 and 10 thousand steps per day. Sloping terrain can further intensify your training, increasing caloric expenditure.
Walking uphill or using weights and vests representing 10% of your body weight can increase calorie expenditure by up to 13%.
Another effective strategy is to mix strength exercises, such as push-ups, squats, lunges and pelvic thrusts, with your walking routine.
This contributes to muscle mass gain and, consequently, to an increase in caloric expenditure, as muscles require more energy.
Additionally, a Harvard study suggests that walking briskly for 30 minutes after dinner can result in twice as much weight loss, especially in the abdominal region, as long as the meal Take it easy.
