Walking 2 hours a day for a month results: Studies demonstrate the power of walking to aid weight loss when combined with a low-calorie diet. Walking burns hundreds of calories an hour.
Walking 2 Hours a Day For a Month Results in Weight Loss
If you’re new to exercising, begin with shorter sessions to assess how your body responds. As your fitness improves, gradually add on longer walks. Hiking uphill also works more muscles while increasing calorie burn.
Weight Loss
Walking can be an extremely effective exercise to aid weight loss, burning off calories quickly. Furthermore, its easy enough for any healthy individual to start doing; gradually increase your pace over time in order to burn even more in shorter period of time. When embarking on any new fitness regime it’s wise to consult your physician first.
Also read: “How to Perform Plank Time by Age.”
Long-term commitment to walking can do more than burn calories; it will also improve your health overall. Walking can lower blood pressure, regulate blood sugar, reduce cholesterol and even decrease heart disease and osteoporosis risk factors – not to mention boost confidence and mental well-being!
Eating healthily and exercising are equally important components of fitness. Walking can be used as a form of meditation and mental relaxation; having a regular schedule for your walks will keep motivation high and ensure they occur regularly. You could even use a fitness tracking device to keep track of progress and motivation levels.
Modify your speed, distance, terrain and incline to create more of a challenge and accelerate calorie burn. After walking you can also eat a protein-rich snack to prevent hunger and ensure energy for future sessions. Note: Caffeinated beverages such as coffee or tea before exercising could increase heart rate substantially and hinder progress.
Cardiovascular Health
Walking can be an incredible cardiovascular workout, burning calories while strengthening muscles. Additionally, it improves your body’s ability to regulate blood pressure, lower cholesterol and increase insulin sensitivity.
Those suffering from joint and bone issues or those simply not enjoying running may find walking an excellent form of cardio exercise, offering all its advantages. When starting to exercise for the first time, start slowly by starting with shorter sessions to gauge how your body responds.
Walking not only burns calories but it strengthens legs and glutes while improving balance and stamina. Incline walks can add even more calories burned while encouraging you to move faster at an increased rate; additionally, this full-body workout can be made even more effective by pumping arms while walking.
For those looking to get more out of their walking, alternating speeds on different days may help increase effectiveness. Try walking as quickly as you can for short bursts before returning to normal pace; this will train your heart to perform at a higher level over extended periods. Additionally, hilly surfaces or swapping walking for other forms of cardio like jogging may add intensity.
Mental Health
Walking is an excellent way to de-stress and enjoy some fresh air, according to a 2018 study published in Health Promotion Perspectives. A walk can reduce anxiety, boost your mood and promote feelings of well-being – an added bonus of walking with others such as friends or family is increased social connection and happiness! Daily walks may even provide relief from chronic back issues or osteoarthritis pain in knees or hips as reported in 26 studies reviewed – the key being starting slow and building up endurance over time.
Strengthening
Walking for two hours each day is an effective workout for your body, strengthening bones, muscles and joints while increasing endurance, increasing energy levels and potentially helping with weight loss. Walking is easy to do at your own pace; for added challenge you could add hills or other calorie-burning exercises into the mix!
Walking can help retrain the heart to work under pressure, leading to overall improvements in cardiovascular health. Walking is suitable for people of all ages and fitness levels; additionally, it may be an appropriate solution if someone cannot commit to more vigorous physical activities due to chronic or acute health conditions like arthritis.
Studies have demonstrated the efficacy of walking to alleviate back pain and osteoarthritis in knees and hips. Furthermore, walking has also been found to lessen frequency and severity of chronic musculoskeletal pain such as fibromyalgia and migraines.
Regular exercise has numerous health benefits, from helping prevent dementia and Alzheimer’s disease to increasing memory performance and relieving anxiety and depression. Regular walkers report lower stress levels, improved moods and a sense of well-being; especially if walking outdoors with others or alone. When beginning, take it slow; listen to what your body tells you if walking becomes too strenuous – stop and rest before continuing the next time around!
