While walking has long been considered the easier option in exercise, mounting evidence suggests this assumption may be wrong.
Walking has consistently proven to be one of the most accessible and simple exercise modalities for weight loss, argues certified personal trainer David Zhong.
And more importantly, for anyone who dreads spending hours at the gym, it offers a manageable alternative with comparable results.
“There are consistent positive results of controlled studies that follow up subjects over eight to 12 weeks and which show abdominal fat mass decreases upon 30 to 60 minutes of walking daily,” Mr Zhong told GB News.
Walking does not trigger the same hunger response as running
|
GETTY
“Cycling and resistance training burn more calories per workout, but visceral fat does not react in the same manner as subcutaneous fat.
“Frankly, the long-term moderate-intensity aerobic work targets longer fat oxidation pathways, the overall effect of which is well documented in numerous population studies.
“It is walking alone that does move the needle.”
The beauty of walking lies in its adaptability, with equal benefits whether you exercise outdoors or in the gym.
And unlike running, it does not trigger the same hunger response, making it easier for dieters to stick to a calorie deficit.
Mr Zhong stresses diet is just as important as the walking itself for those who want to see quicker results.
While the exercise itself creates a modest calorie deficit, poor eating habits will quickly undo the deficit before the day is even over.
But when clients combine walking with cleaner eating habits, they see results two to three times faster.
“Intensive training moves the schedule even faster, but walking provides the aerobic base on which more intense training can be sustained in the future,” Mr Zhong shared.
“The very reason why most people run out of steam completely is jumping directly to heavy exercising without that background.”
The issue here is adherence rates drop below 50 per cent after six months and walking programmes by far outperform this.
Walking may offer long-term benefits in body composition
|
GETTY
“The clients who develop long-term changes in body composition are seldom the ones who went the hardest at the outset,” Mr Zhong explained.
“They are the ones who stayed consistent for months. Eight years of observation of those who quit can tell you more than any lab experiment ever will.”
Our Standards: The GB News Editorial Charter