as simple as an exercise and daily Walk This is a very important help to avoid a sedentary lifestyle and all the health problems that result from it. Of course, this habit should always be accompanied by a healthy and balanced diet So that all its benefits are effective.
if the main objective is reduce weightThere’s a lot of talk about what needs to be done 10,000 steps a dayHowever, benefits exist even below this number. According to a study published by Harvard Medical School, a person weighing approximately 56 kg will burn approximately 107 kcal by walking at a moderate pace for 30 minutes. One at 70 kilos would do about 133 and, one at 85, 159. If the rhythm is vigorous, then in the first case it will mean burning 135 calories, in the second 175 and in the third, it will burn 189. Kcal.
In this sense, the World Health Organization (WHO) recommends at least moderate aerobic physical activity 150 minutes a week or 75 If it’s intense exercise.
Plus, Harvard University experts explain in Walking for Health how Make the Most of Every Hike To lose weight faster and more effectively.
harvard walking tips to lose weight
1
add weight
It’s a good idea to wear ankle weights or a weighted vest while walking, as this will burn more calories than your body needs. Specifically, Harvard recommends increasing the weight by about 15% to burn 12% more calories.
2
walk up
To increase caloric expenditure, hill climbing is very effective, which can increase it by up to 13% without increasing weight.
3
shift gears
Harvard also recommends switching gears to increase effort. Thus, you have to modify the speed without running or going over the limit.
4
take a walk after dinner
Walking is already a very beneficial exercise for the body, but if it is done after dinner, digestion is less burdensome and blood sugar levels are lower. If this glucose is not used, it is stored as fat, instead it is used for the same function when walking after eating.
5
do resistance exercises
All of this, if combined with resistance exercises that increase strength, can be of great help in achieving the goal of increasing caloric expenditure.
This information does not in any case replace the diagnosis or prescription by a doctor. In case of illness it is important to go to a specialist when symptoms appear and never self-medicate.
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