11 January 2024 , 09:54
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Turns out, you can walk your way to weight loss.
We all have that one friend with an Apple Watch who is utterly obsessed with closing their circles. Then there are the Fitbit generation, who can tell you their step count from the beginning of time.
But as Brits across the country reluctantly try sticking to their New Year Resolutions of shedding a few extra pounds - walking may be an important factor. It may not be the most rigorous type of exercise, but it is more accessible and is also linked to improved cardiovascular fitness, strengthened bones, and boosted endurance.
Cedric Bryant is the president and chief science officer of the American Council on Exercise. He recommends walking 45-60 minutes a day to aid weight, an addition 15-30 minutes more than most basic health guidelines.
An additional 30 minutes brisk walk burns around 150 more calories a day - but if that is too much for you to handle in one go, Bryant advises splitting up your walks into 'two or three large chunks'. There are also some small modifications to make your evening stroll more impactful.
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"Walking uphill or inclining your treadmill increases the intensity and challenge of the walk," the expert said. "You can also introduce some intervals where you change your walking speed. If you're outside, maybe walk really briskly from a stop sign to a stop sign and walk at a normal pace until you get to your next stop sign."
For those unwilling to brace the freezing temps outside, you can do the same on an indoor treadmill - upping the speed after three minutes to a faster pace. Even moving your arms vigorously (power walking) can burn more calories. "It may look a bit odd but it certainly adds to the intensity of the workout," Bryant added.
Of course, no amount of walking will result in weight loss if it's not paired with a sensible, calorie controlled diet. The NHS recommends consuming five portions of fruit or veg a day, and basing your meals on higher fibre starchy foods while cutting down on those high in fat, sugar, and salt.