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How To Walk To Lose Weight

By Mosh
Start Losing Weight
5 min read
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Key Takeaways

Walking for 30 minutes a day can help with weight loss by increasing your daily step count and burning calories. Walking also has other health benefits such as improving cardiovascular and mental health, reducing the risk of chronic diseases, and increasing creativity.

Ever wondered how to walk to lose weight? It can be done by doing several things, which include walking at a faster and more active pace, wearing a weighted vest, treading uphill, and more.[1] However, there’s a bit more nuance to it, as not everyone loses weight the same way.

For a more comprehensive and efficient way to walk to lose weight, reach out to us at Mosh, where you will get to talk to an Australian doctor who is dedicated to providing you with personalised advice regarding your situation. If treatment is suitable for your situation, they will reach out via call, video conference, or even text.

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Is 30 minutes of walking a day enough to lose weight?

Yes, walking regularly for thirty minutes can be good for your health in many ways, including helping you lose weight. It is also one of the easiest and least expensive ways to get exercise. Many people can walk regularly to get more exercise and enjoy the benefits.

Does walking burn fat? It does. However, when talking about how to lose weight quickly by walking, it is also important to remember that it depends on how you do this type of workout. Walking for thirty minutes can be helpful in losing weight. Follow these tips: 

  • Make sure to have posture and form. When walking, look straight ahead for faster and longer strides. Try focusing on tightening your abs and glutes while you walk.[1]
  • Get up to speed. Whether it is for walking, running, swimming, or doing other aerobic exercises, pacing makes a world of difference. When a person walks quickly, they burn more calories than when they walk slowly.[1]
  • Add intervals of strength training. Adding resistance training like tricep dips, squats, and burpees can make walking even better. Such activities can help you build more muscle and burn more calories.[1]

Talk to us online at Mosh about your weight maintenance concerns. After taking a free consult, you can also ask an AHPRA-registered doctor about stress management, how to get rid of anxiety, how to increase libido, and more.

How far should I walk to achieve weight loss?

People are often told to take 10,000 steps a day by fitness trackers and pedometers,[1] and a 2016 study[2] supports this number. This is about 8 km worth of walking. This article states weight loss from exercise is best in the morning..[3] Doing so may improve your performance because you’ll have eaten a meal or two by the time you start.

When thinking about how to walk to lose weight, it is important to remember that walking more than your normal number of steps per day can help you lose weight.[1] You can take more steps each day by changing some of the ways you move around during the day.

Some ways to do this include taking the stairs instead of the elevator, parking further away from the door at an establishment you're visiting, and walking during work breaks.

You might also wonder how fast a walk should be in order to take care of your weight. For a good walking speed for weight loss, you'll need to speed up to 6.4 km/hr (or 135 steps per minute), which is a 9 minute kilometre.[4]

Furthermore, try to make walking a regular part of your life. Remember that walking at any time of day uses the same amount of energy, so do what works best for you. You might find that if you ask someone to walk with you, it will help you do it more often. Some people also find that keeping a diary or log of what they do helps.

It is also necessary to talk to a doctor before adding weight or increasing the intensity of your workout by speed or incline. Consult our doctors at Mosh by taking a test – this will help them in evaluating your situation to come up with a personalised recommendation that would suit you best. If you’d like to know more about how to walk to lose weight, know that you can bring these questions up to your Mosh doctor.

Real People. Real Results

Angela beforeAngela after
Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
Joshua beforeJoshua after
Joshua, 43TAS
Program typeWeight loss medication
Weight Lost10kg
Results shown4 weeks
David beforeDavid after
David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
Results shown5 weeks
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Sallie, 48QLD
Program typeWeight loss medication
Weight Lost5kg
Results shown10 weeks

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What other health benefits does walking have?

When you lose weight by walking, heart disease, stroke, high blood pressure, cancer, and type 2 diabetes are among the conditions that can be helped. You can also improve cardiovascular, muscular, skeletal, and mental fitness; lower blood sugar; and induce creativity.[5]

First off, it may keep you from getting sick and even add years to your life.[6] According to one research  that observed how walking is related to our overall health,[7] if you walk at a normal pace instead of a slower one, you increase your chances of living longer by 20%. Walking at a speed of at least6 6.4km/hour  per hour or faster cuts the risk by 24%. 

Learning how to walk to lose weight is a great method of de-stressing. Studies show that it can help mitigate feelings of anxiousness, depression or sadness, and can be helpful for those experiencing social anxiety.[8]

Walking is also a simple way get into a more creative headspace when you’re stuck on an idea or project – at the same time, you get some exercise.[9]

Lastly, walking makes your heartbeat a little faster and in doing so, more glucose (blood sugar) is used by your muscles. This can make your blood sugar go down over time. It also helps insulin work better in your body.[9]

You should also keep in mind safety if you ever want to try to lose weight by walking. Remember to walk through well-lit pedestrian-only areas and wear a luminous vest or light if you stroll at night or early morning. You should also hydrate before and after your walk. Even on cloudy days, wear sunscreen to prevent sunburn. And for your gear, you can wear supportive heels and arches and dress comfortably.

It’s simple to get help from Mosh doctors; fill out the questionnaire and wait for one of our doctors to contact you. During your virtual consultation, your doctor will advise you on your health concern and discuss what might be contributing to it. 

If necessary for your situation, your doctor may create a tailored weight loss recommendation plan that takes into account your unique circumstance, such as diet and medical history. It’s up to you whether to end the consultation after receiving health advice or proceed with your doctor’s treatment recommendations (if any). You can also change Mosh doctors if you don’t feel that your present one is the ideal fit for you. If you opt to follow your doctor’s treatment plan, the medications you’ll need will be delivered to your door for your convenience.

Apart from how to walk to lose weight, talk to one of our doctors today about your other weight concerns, such as how to lose weight fast and how to run to lose weight to take your routines to the next level.   

Get support for your weight loss journey. Talks to us at Mosh.


9 References

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