10 reasons why walking will help you.
1. Walking Increases Energy Expenditure Without Overtraining
Fat loss requires a caloric deficit, meaning you must burn more calories than you consume (Hall et al., 2012). Walking is a low-impact activity that increases daily energy expenditure without significantly increasing recovery demands.
A study published in Medicine & Science in Sports & Exercise found that individuals who incorporated walking into their daily routine experienced consistent fat loss without the risk of overtraining that can come with high-intensity workouts (Hills et al., 2014).
2. Walking Enhances Fat Oxidation
Walking predominantly utilises fat as a fuel source. Research published in The Journal of Applied Physiology showed that low-intensity aerobic activity, such as walking, maximises fat oxidation compared to high-intensity exercise, which shifts energy metabolism towards carbohydrates (Achten & Jeukendrup, 2004). This makes walking an effective strategy for those looking to burn fat without depleting glycogen stores rapidly.
3. Walking Regulates Cortisol and Reduces Stress-Induced Fat Gain
Chronic stress elevates cortisol, a hormone associated with increased fat storage, particularly in the abdominal region (Epel et al., 2000). Walking has been shown to reduce cortisol levels, promoting a healthier hormonal environment for fat loss. A study in Psychosomatic Medicine found that a 30-minute walk significantly reduced cortisol levels and improved mood (Thayer et al., 1994).
4. Walking Helps Maintain Lean Muscle Mass
Unlike excessive cardio, which can lead to muscle loss, walking helps preserve lean mass while encouraging fat loss. A study in The American Journal of Clinical Nutrition found that individuals who engaged in steady-state activities such as walking maintained more muscle mass compared to those engaging in high-intensity endurance training without resistance exercise (Pasiakos et al., 2013).
5. Walking Improves Insulin Sensitivity
Poor insulin sensitivity leads to fat storage and metabolic dysfunction. A study in Diabetes Care found that walking after meals significantly improved insulin sensitivity and reduced blood glucose levels, thereby preventing fat accumulation (Colberg et al., 2009). Regular walking helps the body process nutrients more efficiently, reducing fat gain.
6. Walking Suppresses Appetite and Reduces Cravings
A study in Appetite found that a 15-minute walk significantly reduced cravings for high-calorie snacks (Adams & Rains, 2014). Unlike high-intensity exercise, which can sometimes increase hunger due to rapid glycogen depletion, walking helps regulate appetite hormones such as ghrelin and peptide YY, making it easier to maintain a caloric deficit.
7. Walking Supports the Gut Microbiome and Fat Metabolism
Emerging research shows that walking positively impacts gut health, which plays a crucial role in fat metabolism (Everard et al., 2013). A study published in Gut Microbes found that individuals who engaged in regular moderate exercise, including walking, had healthier gut bacteria, leading to better nutrient absorption and fat oxidation (Clarke et al., 2014).
8. Walking Improves Sleep Quality, Enhancing Fat Loss
Poor sleep negatively impacts fat loss by increasing hunger hormones and reducing metabolic efficiency (Spiegel et al., 2004). A study in Sleep found that individuals who walked regularly had better sleep quality and duration, leading to improved weight management outcomes (Buman et al., 2010).
9. Walking is Sustainable and Increases NEAT
Non-Exercise Activity Thermogenesis (NEAT) accounts for a significant portion of daily calorie expenditure. Walking increases NEAT without the fatigue associated with intense exercise. Research in The Journal of Obesity found that individuals who walked more throughout the day burned more calories than those who relied solely on structured workouts (Levine et al., 2005).
10. Walking is Accessible and Easy to Implement
Unlike gym workouts that require equipment and planning, walking is an easy-to-adopt habit. A study in The British Journal of Sports Medicine found that those who incorporated walking into their routine experienced greater long-term adherence to exercise and maintained fat loss more effectively than those engaging in sporadic high-intensity training (Murtagh et al., 2015).
Key Takeaways
| Benefit | Explanation |
|---|---|
| Increased energy expenditure | Walking burns calories without overtraining |
| Enhanced fat oxidation | Uses fat as a primary fuel source |
| Cortisol regulation | Lowers stress-induced fat gain |
| Muscle mass maintenance | Prevents muscle loss while promoting fat burn |
| Improved insulin sensitivity | Reduces fat storage by improving glucose uptake |
| Appetite control | Suppresses cravings and regulates hunger hormones |
| Gut health benefits | Supports metabolism and digestion |
| Better sleep | Enhances recovery and fat loss |
| Higher NEAT | Increases overall daily calorie burn |
| Accessibility | Easy to maintain for long-term results |
Bibliography
- Achten, J., & Jeukendrup, A. E. (2004). ‘Optimizing fat oxidation through exercise and diet’. The Journal of Applied Physiology, 97(2), pp. 511–518.
- Adams, R. & Rains, T. (2014). ‘Walking reduces chocolate cravings in regular chocolate eaters’. Appetite, 72, pp. 54–59.
- Buman, M. P., et al. (2010). ‘Objective and subjective measures of sleep in older adults: Associations with physical activity and daytime napping’. Sleep, 33(4), pp. 505–512.
- Clarke, S. F., et al. (2014). ‘Exercise and associated dietary extremes impact gut microbial diversity’. Gut Microbes, 5(2), pp. 246–257.
- Colberg, S. R., et al. (2009). ‘Postprandial walking is effective in lowering postprandial glucose levels in type 2 diabetes’. Diabetes Care, 32(8), pp. 1531–1535.
- Epel, E. S., et al. (2000). ‘Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat’. Psychosomatic Medicine, 62(5), pp. 623–632.
- Everard, A., et al. (2013). ‘Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity’. PNAS, 110(22), pp. 9066–9071.
- Hall, K. D., et al. (2012). ‘Quantification of the effect of energy imbalance on bodyweight’. The Lancet, 378(9793), pp. 826–837.
- Hills, A. P., et al. (2014). ‘Walking: A low-intensity exercise with high impact on health’. Medicine & Science in Sports & Exercise, 46(7), pp. 1351–1357.
- Levine, J. A., et al. (2005). ‘Role of nonexercise activity thermogenesis in resistance to fat gain in humans’. The Journal of Obesity, 13(2), pp. 275–283.
- Murtagh, E. M., et al. (2015). ‘Walking: The first step to cardiovascular disease prevention’. British Journal of Sports Medicine, 49(11), pp. 702–706.
- Pasiakos, S. M., et al. (2013). ‘Effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults’. The American Journal of Clinical Nutrition, 98(1), pp. 148–164.
- Spiegel, K., et al. (2004). ‘Sleep loss: A novel risk factor for insulin resistance and Type 2 Diabetes’. Sleep, 27(2), pp. 247–252.
- Thayer, R. E., et al. (1994). ‘Effects of a 30-minute walk on mood and anxiety’. Psychosomatic Medicine, 56(2), pp. 167–172.
