There are many methods for losing weight, and walking is an excellent means for beginners as well as fitness enthusiasts. A brisk walk offers health and weight-loss benefits, is easily accessible and is low cost, making it attractive to many as a viable method of incorporating exercise into their lives.
Expert Insight
In July 2000, the "Annals of Internal Medicine" reported on a study that analyzed methods of weight loss. It was a randomized, controlled trial in which participants were to attempt to lose weight by three methods: brisk walking and diet, walking alone or diet alone. Participants who exercised were instructed to walk long enough to burn 700 calories. The results showed the group participating in walking and diet lost the greatest amount of weight; however, all three groups lost body fat. These results reveal how important exercise is, even without diet restrictions.
Potential
Losing weight requires a deficit in calories each day so pounds can be used as fuel for your body. One lb. of fat equals 3500 calories. How many calories you burn while walking will depend on how fast your pace is and your body weight. If you weigh 200 lbs. and walk for one hour at a pace of 3 mph, you will burn about 299 calories. If you can increase your speed to 4 mph, your calories burned increases to 454. If you walk daily and without changing your diet, you may lose between .6 and .9 lbs. per week.
Considerations
What is considered a brisk, or moderate intensity, walk is subjective. Using a Ratings of Perceived Exertion scale, or RPE, is an effective means of determining how hard you are working. The scale rating begins at 6, which is equivalent to lying down, and goes up to 20, which is maximum exertion. A rating of 12 to 14 is considered to be moderate exercise, such as a brisk walk. For some people a brisk walk may be 4 mph, while for others it could be 3 mph. A second means of testing how intense your walk is by a talk test. According to the American College of Sports Medicine, people who are able to talk while exercising are working at an effective intensity level.
Benefits
According to MayoClinic.com, the benefits of walking for exercise include reducing your LDL, or bad, cholesterol and raising your HDL, or good, cholesterol. You can also lower your blood pressure, as well as reduce your risk of developing type 2 diabetes, or help manage the disease if you already have it. Walking also helps you lose weight, improve your mood and increase your overall strength and fitness. Losing weight offers its own set of benefits, such as reducing your risk for heart disease, stroke, osteoarthritis and some cancers. If you suffer from sleep apnea, weight loss helps to alleviate apnea episodes as well.
References
- "Annals of Internal Medicine"; Reduction in Obesity and Related Comorbid Conditions after Diet-Induced Weight Loss or Exercise-Induced Weight Loss in Men; Robert Ross, Ph.D., et al; July 2000
- CaloriesPerHour.com: Activity Calculator: Walking
- Centers for Disease Control and Prevention: Perceived Exertion (Borg Rating of Perceived Exertion Scale)
- American College of Sports Medicine: "Talk Test" a Consistent Gauge of Exercise Intensity
- MayoClinic.com: Walking: Trim Your Waistline, Improve Your Health
- Weight-control Information Network: Weight Loss For Life
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