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Walking for Weight Loss and Hitting Your Fitness Goals


When it comes to health goals, getting more exercise is up there with eating healthily. But if the idea of sweating it out in a gym doesn't inspire you to get your heart pumping, it doesn't end there. Although many of us associate exercise with slogging it on the cardio machines, what we often overlook is the oldest form of physical activity out there – walking.

Ok, it may not be in the Olympics but it's a great place to start when it comes to setting goals and getting fit. Here are five great reasons why we shouldn't overlook getting our steps in.

Walking is a good medcine. It can help alleviate your mood and enhance mental wellbeing.

It's a stress buster

Tough day? It may be tempting to hit Netflix and indulge in a Game of Thrones marathon, but research has shown that a brisk walk is much more effective. Like any cardiovascular activity, the body throws out a batch of endorphins (the feel-good hormone) and soothing neurons in the brain which can improve your mood and boost self-esteem.

23 minutes of walking can help cut your risk of heart disease by 30%.

It lowers blood pressure

Running not your bag? Don't sweat it as scientists have found that thirty minutes of walking three times a week may be enough to help lower blood pressure in the same way that running does. During exercise, your systolic blood pressure increases to improve blood flow, which increases the amount of available oxygen to the working muscles. 

Adding 150 minutes of brisk walking to your routine each week can add a littler over 3 years to your lifespan.

It can help you sleep better

If counting sheep isn't quite cutting it, try slipping on your trainers for a good night's slumber. Studies have shown that three hours exercise a week boosts the effect of natural sleep hormones such as melatonin. However, as ever, timing is everything – make sure you head out at least two hours before bedtime otherwise exercise can act as a stimulant.

A lunhctime walk can make you more productive at work

It can whittle your waist

It may not get as many column inches as HIIT for weightloss but walking can be an effective tool when it comes to your fitness goals. Depending on how much you walk and the intensity, you can lose at least a pound a week. It may not sound like much but on average, if you walk at a pace of four miles per hour (a common pace) you can burn roughly 400 calories per hour. Make sure you tackle those hills head on to add a toning element to your walk and add definition to your calves, quads and bum. Want to avoid common traps that will hinder your fat loss? Read our post here

Walking uphill activated 3 times more muscle fibres than walking on flat terrain. It can also burn up to 60% more calories.,

It's an immune booster

There's nothing like bundling up for a refreshing walk in the great outdoors. As the weather warms up, slipping on your trainers and pounding the pavement will expose you to vitamin D which can help strengthen your immune system and bone health.

Taking 5000 steps or less each day is considered sedentary.

For more tips on walking your way to weight loss, click here.


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