So much so that a new study suggests that even 75 minutes of brisk walking per week can reduce belly fat and be beneficial for overall health by virtue of a balanced diet and healthy living. Walking alone is not a magic wand for spot reduction, but with the right diet can help weight loss and metabolism, and less abdominal fat over time.
Brisk walking is one of the simplest and most readily available exercise opportunities. No expensive equipment is required, it can be done anywhere and people of various ages and fitness levels are at a high level of health. Walking at a pace that can increase heart rate and slightly increase breathing is just what health experts say is good for health.
The study found that people who participated in 75 minutes of brisk walking per week had better body composition, when done consistently. Regular walking burns calories, promotes fat metabolism and may decrease the accumulation of visceral fat, the fat around internal organs in the abdominal area. Excess visceral fat is associated with heart disease, type 2 diabetes and other metabolic complications.
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The findings of these studies are encouraging, but belly fat is not just eliminated from an individual’s body through exercise alone, they suggest. And weight loss and fat loss happens across the body and not in one area. Healthy eating, healthy sleeping, stress management and exercise are good ways of reducing belly fat and fat loss.
Brisk walking also has many other health benefits beyond weight management. It promotes cardiovascular health, strengthens muscles and bones, promotes better blood sugar control, improves mood, and minimizes the risk of chronic diseases. Short walks in the week can lead to better overall health.
As for the best results, fitness professionals suggest keeping up a brisk pace where talking is possible but singing is difficult. Walking on varying terrain (with slight inclines) can also increase calorie expenditure. Walking at the same time as strength training two or more days a week can help to keep the body in shape and boost metabolism.
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We also need to be nutrition wise when it comes to belly fat. A diet rich in fruits, vegetables, whole grains, lean protein, healthy fats and fiber supports weight loss and health. Limiting sugary drinks, processed foods, and excess calories is also not only good for you but for walking.
Experts also suggest keeping the same routine long-term and not only focusing on high-intensity workouts for a few days. Walking most days of the week will be more effective for lasting health and a sustainable activity is more likely to improve that.
In general, 75 minutes of brisk walking per week is a good starting point but most public health guidelines encourage adults to get at least 150 minutes of moderate-intensity physical activity each week for good health. People who are new to exercise can gradually increase their walking time and intensity over time.
And the new study suggests that 75 minutes of brisk walking a week will help reduce belly fat and overall health in the long run and be beneficial when integrated with healthy eating and healthy lifestyle patterns. Consistency, not intensity, is the key to long-term fitness and weight management goals.
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