Walking for Weight Loss: The Benefits of Taking a Walk on National Walking DayArticle posted in: Fitness
With your Nutrisystem weight loss plan, you are already on the path to a healthier and happier you. The next step is to turn up your daily activity level, which will keep your metabolism burning off excess pounds all day long. Good news: the simplest activity—walking—is all you need to tone your muscles, shed extra inches from your waistline and speed up progress towards your weight loss diet goal. To help you celebrate National Walking Day and inspire you to keep on walking, we’ve compiled this list of smart reasons to take a walk on this special day.
The American Heart Association’s National Walking Day is the perfect time to kickstart your spring fitness routine. Taking place on the first Wednesday of every April, this essential day brings awareness to the importance of physical activity in all of our lives. So, grab your favorite pair of walking shoes and head outside to gain the many benefits of taking a leisurely stroll—just be sure to continue practicing social distancing during this time, maintaining a six-foot distance from strangers and non-immediate family members while walking.
Before you get to stepping, making sure to download the NuMi app so that you can keep track of your daily exercise! Easily connect your Fitbit device and Apple Step Tracking and make logging your activity a breeze. You can also manually log activities like walking and include details like distance, duration, speed and number of calories burned. Never forget to exercise again by setting up handy personal reminders for activity, water, snacks and more. NuMi is the ultimate weight loss sidekick and will help you reach your health and fitness goals.
Here are eight reasons why you should take a walk on National Walking Day:
1. Visible Results
Walking has the ability to make your healthy diet plan even more effective. In a 12-week study, published in the International Journal of Obesity, a group of overweight individuals followed a diet plan and walked five times per week. Researchers found that those who walked experienced significantly greater improvements in their waist circumference compared to a similar group that followed the diet alone.
2. Steady Burn
You might not think of plain old walking as a good exercise. However, a 150-pound person strolling at an average speed burns almost 100 calories per mile, says The Journal of Strength and Conditioning Research. Want to burn even more and have some extra weight loss motivation? Walk uphill, which requires more energy, stokes your metabolism and uses up more calories.
3. Take 10
Nutrisystem weight loss experts recommend that you get at least 30 minutes of daily physical activity. Don’t have time in your busy schedule for 30 minutes of exercise? No worries! With the My Daily 3 activity plan, you’ll find that three 10-minute walks each day—whenever is convenient for you—adds up to the same benefits as one 30-minute session. To boost your burn, combine your walk with one of these simple 10-minute workouts! >
4. No Pain, All Gain
Jumping into a difficult full body workout routine when you’ve been inactive can lead to sore muscles and even injury. Your body is already well-adapted to walking, so you can gradually increase the distance and time without feeling too beat to do it again the next day. This low-impact activity is great way to stay active without the high risk of getting hurt or sore. However, always speak to your doctor before starting a fitness routine to ensure it is safe for you.
You can forget about costly gym membership fees or buying expensive fitness clothing and gear. If you have a pair of supportive shoes and a safe place to take a stroll, you have everything you need to include a calorie-burning walk in your daily weight loss diet routine. If it’s nice out, head to a local park or walking trail. If the weather isn’t agreeing with your walking plans, take a trip to the mall and walk indoors safely without the elements.
6. Good for Your Heart
According to Harvard Health, several reliable studies show that walking regularly decreases the risk of “cardiovascular events” by 31 percent and the risk of dying by 32 percent in both men and women. They explain that these benefits were even seen at shorter distances of 5.5 miles per week and at “casual” paces of just two miles per hour. So, don’t be afraid to walk at your own pace and enjoy a workout that is comfortable for you.
7. Prevents Diabetes
Walking after eating a meal for just 15 minutes significantly improved the blood sugar levels of people at risk for diabetes, according research by the American Diabetes Association that was published in Diabetes Care. The study showed that the benefits of a post-meal walk lasted all day for the participants. Pair your walking with some of these delicious and beneficial foods for diabetes and take your health and well-being to new heights.
8. Daily Dose of D
Vitamin D deficiency is common among people who are overweight. A study, published in the International Journal of Preventative Medicine, found that taking vitamin D supplements made a significant difference in reducing the subjects’ weight, body mass index (BMI) and waist circumference. Your body naturally produces vitamin D when you are exposed to sunlight. Taking a walk outside in the sunshine also ensures that you have a healthy supply of vitamin D.
Not sure if you’re getting enough vitamin D? Click here for seven common signs of a D deficiency >
Looking for more low impact exercises to incorporate into your fitness routine? Click here for seven of our favorites! >