7 Walking Tips That Reduce Belly Fat Fast
Walking is a truly underrated method of fat burning. Low impact, sustainable, and suitable for essentially any fitness level, walking has benefits beyond just physical. "Research has shown that walking at a brisk pace at least 150 minutes a week can help you think better, feel better and sleep better," says the American Heart Association. "If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. And it's easy to fit in a few minutes of walking several times a day. This could be 10 minutes of brisk walking after breakfast, lunch and dinner." Here are seven ways to burn belly fat through simply taking a walk.
Use a Weight Vest
Using a weight vest can give your walks a little challenge—studies show it can help burn more calories. "So doing something as simple as wearing a weighted vest on your daily dog walk could have a big benefit to your physical health – including your cardiovascular health and metabolism," says Christopher Gaffney, senior lecturer in Integrative Physiology, Lancaster University, via The Conversation.
Take a Hike
Hiking is another great way to burn extra belly fat, by walking at an incline. "Incline walking is simply walking on a gradient, and it mimics hiking but poses little risk like that found on rugged terrain," says Chance Ruggeroli, a personal trainer on the staff at Texas Health Fitness Center in Burleson. "My best recommendation is to pace yourself and leave room to grow. Walk, don't run. Pun fully intended."
Bring a Friend
Walking with a friend not only makes the exercise more fun, but you're more likely to actually do it. "Going for a brisk walk with one or more friends is a form of socializing, which is essential for good health," say the experts at Harvard Health. "Socializing helps stave off isolation and loneliness, which are associated with heart disease, diabetes, arthritis, depression, chronic stress, and premature death."
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Use a Treadmill
Bad weather keeping you inside and away from your favorite walking spots? The treadmill is your friend. "The treadmill has a predictable surface that is much easier to negotiate than sidewalks, curbs or trails and the risk of tripping is reduced," according to Spine Health. "Users can do other things while on the treadmill, such as watch television or read, which for many can help keep the exercise interesting."
Wear the Right Shoes
Wearing the correct shoes for your walks is very important. "Doing so will help keep your feet healthy, make your physical activity easier, and help keep your body safe from injury," according to DHS.gov. "If your shoes are too tight, too loose, or insufficiently supportive, your physical activity may place stress on your feet, ankles, lower legs, and other joints. This ongoing pressure can contribute to pain and injuries. You will be more comfortable being active if you choose a supportive shoe that fits you well and suits your activity."
Walk For 30 Minutes
Try to walk for at least 30 minutes to get the most out of your exercise. "If you walk briskly (at a pace of 4 miles per hour) for 30 minutes on five out of seven days, you'll log 10 miles a week," say the experts at Harvard Health. "That means it would take three-and-a-half weeks to lose one pound if the number of calories you consume stays the same."
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Make it Fun!
Make your walks fun—if it's actually enjoyable, you're more likely to stick with a good fitness regimen. Walk with friends and family, compete with coworkers by doing step challenges, listen to music or catch up with podcasts, spend time with a beloved dog… all of these things make walking better.
💪🔥Body Booster: Start off gently, build up endurance, and make sure you have good walking shoes.
