A health specialist has shared tips for optimising weight loss through walking, without the need for walking for hours or expensive gym memberships. Despite millions of Brits annually trying to shed pounds, success seems limited, as shown by recent health statistics.
Government data from 2022 shows that 63.8% of adults aged 18 and above in England are either overweight or obese. This high percentage is alarming, especially considering the increasing need for obesity treatments within the NHS.
There are simple steps you can take to achieve a healthy weight, however. Explaining how people can maximise their calorie output when walking, Cedric Bryant, president and chief science officer of the American Council on Exercise, revealed a tip.
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To exert more energy during a walk, Bryant recommends using hills, explaining: "Walking uphill or inclining your treadmill increases the intensity and challenge of the walk.
"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 unlikely to face the freezing temperatures outside, Bryant says the workout can be done at home on a treadmill by upping the speed and elevation after three minutes. He says moving your arms, or power walking, also burns more calories.
The expert also recommends walking 45-60 minutes a day to aid weight loss. This is an additional 15-30 minutes more than most basic health guidelines.
Current NHS guidelines state that all adults should aim to:
- do strengthening activities that work all the major muscle groups on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- spread exercise evenly over 4 to 5 days a week, or every day
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
Alternatively, you can do several short sessions of very vigorous intensity activity. Or, a mix of moderate, vigorous and very vigorous intensity activity.
It's worth noting that you will only lose weight if you are in a calorie deficit. This means you burn more calories than you consume. With a healthy, balanced diet and good levels of activity, you are likely to achieve a healthy weight in time.
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