Exercise: Walking most ‘underrated’ movement for weight loss – ‘just 30 minutes a day’

Colson Smith discusses motivation behind weight loss

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Exercising is a crucial part of keeping healthy and it can reduce the risk of developing several diseases. The NHS recommends adults partake in regular activity, which can have immediate and long-term benefits. 

Hitting 10,000 steps everyday is a target for many and according to one expert, walking is one of the most “underrated” exercises. 

Walking for just one mile burns approximately 100 calories, and on average should only take up to 20 minutes.

Speaking to Express.co.uk, Ryan Hodgson, Health and Lifestyle Coach explained the benefits of walking.

He said: “Walking is one of the most underrated exercises for weight loss. Too often in the mainstream media we are seeing overweight people being pushed toward HIIT (high intensity interval training) workouts, circuits, couch to 5k and much more.

“Whereas many of these forms of exercise are much more likely to promote injury. If we could do more to promote walking for weight loss, it would be a huge step in the right direction.

“It can be done anywhere, it’s inclusive and suits nearly everyone, and doesn’t need any equipment or technology.

“Walking simply helps us burn more calories which makes getting in a calorie deficit easier. It can involve the whole family so is a great way particularly for busy parents, to keep active with the kids too.”

A calorie deficit is when the body burns more calories than it is consuming, helping the body to lose fat. 

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The NHS also explained how walking is an “overlooked” form of exercise, helping people to build stamina and burn excess calories.

The website reads: “You do not have to walk for hours…A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.”

One other expert recommended people walk for 30 minutes a day, which can improve cardiovascular fitness levels.

Speaking to Express.co.uk, Sharan Verma, Nutrition & You, explained: “Walking is a great way to improve and/or maintain your health.

“Just 30 minutes a day can improve your cardiovascular fitness, strengthen bones and reduce excess body fat, but that’s not all!

“Walking can also ease joint pains, lower blood sugar levels, boost your energy levels and improve your mood.

“If you can’t do 30 minutes in one go, then break it up into three 10 minute brisk walks.

“By doing this, you will build stamina, burn excess calories and make your heart healthier.”

Building your stamina is important when it comes to losing weight as it can help you to exercise for longer periods at any one time.

This can then help slimmers to create a larger calorie deficit which is needed to lose any amount of weight.

Adding a walk into your daily routine is recommended by the NHS and it may be easier than people think.

The NHS explained that walking can be incorporated each day by walking part of your journey to work, walking to the shops, using the stairs instead of the list and by going for a stroll with family or friends after dinner.

For those who may find walking boring, walking while listening to music or a podcast can help as well as using music as motivation to walk faster.

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