Active Walking At Home And Weight Loss | Our Opinion
Active walking is becoming increasingly popular. It is attributed to many health benefits while having a lower impact on the joints than running. Which makes it accessible to everyone, especially seniors and people undergoing rehabilitation.
Many need to learn that it is possible to apply active walking techniques at home (with or without equipment!). One of the questions arises: is it effective for losing weight?
What is Active Walking?
Active walking, also known as “power walking” or “brisk walking”, is a type of endurance exercise characterized by a faster walking pace than usual. This activity stimulates the heart rate, improves breathing and engages almost every muscle in the body while having nearly a low impact on the joints, unlike most other sports activities.
2 Ways to Practice Active Walking Depending on Your Goal:
Walk at a moderate pace to maintain good physical condition and stay in shape.
Adopt a more intense rhythm to burn more calories, expend energy and strengthen muscles.
Thus, the speed in classic active walking will vary between 5 and 10 km/h depending on your objective, age, and physical condition. In general, it is advisable to walk about 30 minutes to see results, to be repeated several times a week or even every day!
It is possible to practice active walking at home if you have a treadmill or can adapt the practice to train without equipment.
How to Practice Active Walking at Home?
Practicing active walking at home is possible, even without access to the outside. Here are some tips for actively walking at home.
1. With a Treadmill
The treadmill (or treadmill) is an excellent tool for starting a fitness program and developing your cardiovascular system. It is suitable for weight loss and rehabilitation.
You will find motorized or manual models offering different running surfaces, inclines, training programs and performance monitoring. The cushioning systems built into the treadmills protect your joints and ensure optimal comfort during exercise.
2. Without Material
Walking in place is an option accessible to everyone, regardless of age or physical condition. To avoid boredom and make the exercise a little more intense (and beneficial), vary the movements:
Not easy on the spot
knee raises
Not to the side
Heels-buttocks
Synchronized arm movements
An excellent way to do active walking at home is to put on some music and dance!!
Tips For Active Walking at Home
To make your session more effective, follow these simple tips:
Start with a warm-up: Start each session with a fundamental walk of at least 5 minutes to warm up your body muscles and prepare your whole body and joints for the effort.
Gradually increase the pace: If you are a beginner, start with 10-minute sessions, then gradually increase the duration and intensity of your exercises. The more you carry out, the more you will burn calories and slim your figure.
Plan your workout: Active walking can be done daily or on alternate days depending on your schedule and motivation. Establishing a habit is more effective than relying on your motivation! The idea is to integrate it into your daily routine so that it becomes a habit.
Adopt good posture: If you walk on the spot, be sure to stay straight and not lean forward, which can block your breathing and cause side stitches.
Add intensity: The more intense, the more calories you burn! Some simple details can help intensify your workout, such as placing your arms over your head as you march in place. This will put more strain on your muscles and increase your effort.
Use a treadmill: The treadmill can make active walking at home much easier, providing a controlled environment and tracking your performance.
What are the Benefits of Active Walking?
Active walking offers many benefits, both for the body and the mind.
Here are its 4 main advantages:
1- Gentle Muscle Strengthening:
Brisk walking naturally engages the muscles of the thighs and buttocks, which gradually become toned as you increase your speed. It is a gentle endurance sport, preserving your joints and allowing you to sculpt and tone your silhouette without risk of injury.
2- Weight Loss:
By increasing the pace of walking, you increase your heart rate and burn more calories (300 to 500 calories per hour). Active walking works the majority of your muscles, strengthening the legs, arms, shoulders and back for harmonious development. In addition, this activity improves blood circulation and helps reduce cellulite.
3- Daily Well-Being:
Regular active walking boosts your overall health and stamina. Walking at least 30 minutes a day improves your blood circulation, flexibility and muscular resistance while taking care of your heart. You will quickly feel a difference in your well-being.
4- Accessibility and Resumption of Physical Activity:
Active walking is ideal for those people who wish to resume physical activity gently. Unlike running, it protects your body from shocks and impacts, thus reducing the risk of injury. You only need to invest in a pair of sports shoes to get started!
Active Walking at Home: Effective For Losing Weight? Our opinion
Brisk walking at home is definitely an excellent way to get some physical exercise every day. However, do not expect miracles: a low-intensity practice will only moderately impact abdominal fat loss. The more intense it is, the more you will burn!
Moreover, physical activity is only one of the weight loss factors. If you have pounds to lose, you will also need to review your diet: eat healthier, and avoid fatty and sugary foods.
Our Point of View:
This is an excellent activity for the over 50s – 60s. It will allow you to keep in shape and avoid slowing down your metabolism, one of the factors of weight gain. For younger people with weight loss, other more intense and effective sports practices exist to lose weight.
In our opinion, Brisk walking at home is definitely a good way to get some physical exercise every day. However, do not expect miracles: a low-intensity practice will only moderately impact abdominal fat loss. The more intense it is, the more you will burn! Moreover, physical activity is only one of the weight loss factors. If you have pounds to lose, you will also need to review your diet: eat healthier, avoid fatty and sugary foods.
How Much Do You Walk to Lose Weight?
This is a question that also comes up often. The key to losing weight through active walking lies above all in the regularity of your sessions. It is preferable to favor regular sessions of 30 minutes 3 to 5 times a week rather than longer but less frequent sessions. This regularity allows you to create a routine and accustom the body to the effort, which promotes weight loss in the long term. The level of training intensity will also be important to optimize weight loss. Gradually increasing the intensity burns more calories and improves endurance. Note that a balance must be found to avoid fatigue and discouragement by adapting the intensity and duration according to your physical condition and your objectives.
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