Walking is a great way to burn calories, but does it really tone your legs? It can be easy to think that running is the only way to burn fat, but walking can be just as effective, if not more. Whether you’re looking to lose weight or simply maintain your fitness level, a good walking routine can do wonders for your health.
Walking is a low-impact exercise that is suitable for anyone. It improves cardiovascular health and has been shown to decrease the risk of cardiovascular disease and stroke. And it can help with other fitness objectives, such as increasing muscle strength and improving overall fitness levels.
While walking doesn’t burn as many calories as running or biking, it is still a great low-impact workout. The number of calories you burn will depend on your walking speed and how far you go. For example, if you weigh 180 pounds, you can walk at a pace of 3.5 mph for 30 minutes and burn 200 calories. But if you walk at a faster pace, you can cover more ground in less time and burn more calories.
One of the best features of walking is that it doesn’t cost much. You can do it on a treadmill or even outdoors, if the weather is agreeable. In fact, walking is one of the best aerobic exercises for beginners. If you have some extra cash, though, consider buying a fitness tracker to keep track of your daily activity. There are a variety of models, including FitBit, which is affordable and durable.
Besides the obvious benefits of increased heart health, walking has also been shown to improve circulation. This means that you can feel more energy and be more productive. Plus, it can boost your mood and strengthen your core.
However, it can take as long as four months to see any true improvement. If you haven’t been exercising, you might want to get started as soon as possible. Just remember to listen to your body and avoid overdoing it. A few stretches here and there won’t hurt, but you don’t want to push yourself too hard.
The University of Virginia studied whether walking could lead to more healthy habits. They found that brisk walking for just 30 minutes a day was enough to reduce the risk of stroke by 27%. Similarly, a study in the journal Medicine & Science in Sports & Exercise showed that a good walking routine can increase muscle strength.
Depending on your current fitness level and the frequency of your exercise routine, you may need to supplement your walking with other exercises. Adding more leg-strengthening exercises to your regular walking routine will ensure your muscles get the attention they need.
Regardless of your exercise regimen, you should always do your best to maintain a balanced diet. Protein-rich foods such as nuts, eggs and beans can be a big help in toning your muscles. Whole grains like brown rice and wheat bread are also good sources of nutrition.