Why is walking a good exercise for body recomposition? <\/p>\n
\u2018Walking is a great way to change your body composition<\/a> because it\u2019s an excellent calorie burner without stressing the body like HIIT<\/a> can, making it especially great for midlife women,\u2019 says Smith. \u2018It is kind on joints<\/a>, is unlikely to burn lean muscle mass<\/a> \u2013 essential for body recomposition \u2013 and doesn\u2019t cause excessive fatigue afterwards.<\/p>\n \u2018Research also suggests it doesn\u2019t significantly elevate cortisol<\/a> like challenging high-intensity exercise can. Walking has also been proven to regulate the nervous system; reducing stress hormones, improving sleep<\/a> and stabilising emotions, which can be beneficial if you are prone to emotional eating.\u2019 <\/p>\n Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n Click here<\/a><\/p>\n That\u2019s a lot of benefits \u2013 but what does our walking need to look like to achieve those benefits? While calorie balance (calories<\/a> consumed vs expended) is crucial for whether you gain muscle or lose fat, different walking styles provide different benefits, supporting body recomposition<\/a> in various ways, says Smith. <\/p>\n Brisk walking<\/p>\n Brisk walking, advises Smith, is best for burning calories and supporting your cardiovascular system, and it is time-efficient.<\/p>\n \u2018Incline or hill walking is great for muscle stimulus, aka \u201ctoning\u201d \u2013 particularly the core and posterior chain, which includes glutes, hamstrings and calves,\u2019 she adds.<\/p>\n Related StoryLong walks<\/p>\n \u2018Long, easy walks are lower intensity and help improve sleep quality, reduce cortisol<\/a>, regulate appetite and stabilise emotional eating,\u2019 says Smith. When enjoyable, these types of walks are \u2018natural mood boosters and therefore more sustainable for long-term adherence.\u2019<\/p>\n A beginner-friendly walking plan to support body composition<\/p>\n Below, Smith provides a two-week, beginner-friendly walking plan \u2013 with some advice for before you begin. <\/p>\n Top tipsWear supportive trainers<\/a>Stand tall with your chest up and your shoulders relaxedLet your arms swing naturallyEasy pace \u2013 at this pace, you should be able to hold a sentenceBrisk pace \u2013 at this pace, breathing will be heavier but controlledDo 5 minutes easy to start (warm-up) and 5 minutes easy to finish (cool-down)If you\u2019re tired, it\u2019s better to slow down rather than stopFinishing the walk matters more than your exact speedYou can progress the challenge of your walk by carrying additional weight, for example, a backpack, weighted vest<\/a> or ankle weights<\/a>Related StoryThe planWeek 1<\/p>\n Focus on building the habit into your everyday life.<\/p>\n Day 1: 15 mins easy pace<\/p>\n Day 2: 15 mins of intervals; alternating 1-minute easy with 1-minute brisk, repeating until you reach 15 mins<\/p>\n Day 3: 20 mins easy<\/p>\n Day 4: 20 mins of intervals; alternating 1-minute easy with 1-minute brisk, repeating until you reach 20 mins<\/p>\n Day 5: 20 mins of intervals (5 mins easy, then 2 mins brisk, back into 8 easy, then 2 mins brisk, finishing with 3 easy)<\/p>\n Day 6: 15 mins easy<\/p>\n Day 7: Rest or gentle 10-minute stroll<\/p>\n Week 2<\/p>\n Builds on week 1.<\/p>\n Day 8: 25 mins easy<\/p>\n Day 9: 25 mins of intervals (5 easy \/ 3 brisk \/ 7 easy \/ 3 brisk \/ 7 easy)<\/p>\n Day 10: 20 mins easy<\/p>\n Day 11: 30 mins easy<\/p>\n Day 12: 25 mins of intervals (5 easy \/ 5 brisk \/ 10 easy \/ 5 brisk)<\/p>\n Day 13: 20 mins easy<\/p>\n Day 14: Rest<\/p>\n How to support your walking plan with strength training <\/p>\n Smith also highlights the benefits of adding one or two strength sessions to your walking activities each week, which can be done at home or in the gym. \u2018Strength training<\/a> is especially effective at body recomposition when paired with walking,\u2019 says Smith. \u2018This is because resistance training<\/a> determines what the body keeps or builds (muscle), whereas walking determines how much energy is burned \u2013 so a dream combination.\u2019 <\/p>\n Related Stories Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n![\"fitness](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/01\/screenshot-2026-01-07-at-10-13-29-6970b0305d089.png\" "\\"WH")
<\/a>Which types of walking are best for losing fat and building muscle? <\/p>\n![\"Headshot](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/01\/1769411421_240_fa516e85-7a01-4f77-ab15-ee65499e8023_1741102454.file.png\" "\\"Headshot")
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