Tips

Can walking help you lose weight? The benefits of brisk walking

Like walking, belongs to a brisk walk to the simple aerobic exercise class that move all members of the body,

and promote fitness and health benefits equivalent to the performer great.

Fast walking to good health

A brisk walk helps boost your metabolism
Fast walking for half an hour a day, while continuing to perform the aforementioned activity for five days a week, has a role in burning calories and promoting metabolism,

and thus achieving fitness, as well as preventing severe health problems.

losing weight

A brisk walking helps burn calories and, in turn, lose weight
Fast walking moves the muscles of the body, such as the muscles of the arms, buttocks and legs, and tightens them, and thus it gives the body a consistent shape, and provides it with activity.

With perseverance in performing this sport, the practitioner will notice a calorie burning exceeding moderate walking.

For example: If brisk walking burns up to 7 calories per minute, then the calories burned from walking moderately depend on the distance you walk, mainly body weight, and also the amount of the metabolic equivalent.

Wholesale benefits

Fast walking has many health benefits

Fast walking reduces the risk of developing type 2 diabetes, as it reduces blood sugar levels, according to a study conducted on obese diabetics, and it was concluded that brisk walking for 30 minutes a day helps to reduce blood sugar levels.


It reduces arthritis, and relieves the aggravation of symptoms associated with the latter, as it helps to reduce weight and build muscles, which reduces pressure on the joints, increases their strength, and thus reduces knee and back pain.

Strengthening the immunity and raising the levels of immunoglobulin in the blood by 20%, with a significant decrease, in contrast, in the number of lymphocytes in the blood.

Fast walking helps strengthen heart health

Promote bone health, increase the mineral density of the bones of the lumbar spine, and reduce the incidence of osteoporosis.

Strengthening heart health, and reducing the risk of coronary heart disease.

Reducing the level of systolic blood pressure in women in the menopausal stage, as well as among women with high blood pressure.

Improve sleep quality and increase sleep hours.

Modulation of mood, as brisk walking improves the maximum capacity of oxygen, which reduces the possibility of “emotional eating”, and thus rapid walking indirectly contributes to weight loss.

Tips for brisk walkers

It is correct to drink sips of water; To avoid fainting or exhaustion
The first advice for practitioners of brisk walking is to start walking slowly, and gradually increase the speed, according to their endurance.

For example: a brisk walk for ten minutes a day, with a gradual increase in time until it becomes sixty minutes a day.


On the other hand, it is possible to increase the intensity of walking by taking fast steps for two minutes, then taking slow steps for four minutes, so the fast step for two minutes …

Move the arms while walking, as this helps to increase calorie burning by an average of 100 calories, in addition to tightening the muscles of the arms.
It is important to avoid walking right after eating any of the main meals or while the sun is shining.


It is necessary to wear sports shoes for walking, to avoid back pain, as well as wearing cotton clothes, as they help absorb perspiration.

Make sure to wear walking shoes


Walk in rough areas to avoid slipping.
It is correct to drink sips of water; To avoid fainting or exhaustion. In general, you should make sure to drink about 2 liters of water every day. Note that the body loses fluids during this type of sport.
Don’t skip breakfast.
It is advisable to stay away from sleep immediately after the walking exercise, in order to avoid the insomnia that occurs due to the high level of “stress hormone”, during walking.

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button