According to the American Diabetes Association, walking as a means of getting aerobic activity has measurable benefits, including a reduction in blood sugar and increase in insulin sensitivity, decrease in LDL and increase in HDL cholesterol types, decrease in blood pressure, and an increase in your metabolism. All of those are in addition to improved balance, mood, and memory. Seems like it may be possible to walk your way to fitness!
Lose Weight by Walking – Is it Possible?
When it comes to weight loss, many of us have heard about the concept of CICO, or “calories in, calories out.” This principle suggests that if we burn more calories than we consume, we can lose weight. Walking, a simple and accessible form of exercise, can play a significant role in this equation.
It’s important to recognize that while walking may not burn as many calories as some high-intensity workouts, it still contributes positively to our overall calorie expenditure. For instance, a 160 pound woman who walks for 30 minutes at a 3 mile-per-hour pace will burn around 145 calories. That may not sound impressive, but if that 160 pound woman does 150 minutes of walking in a week, she’s burned an additional 725 calories. Over the course of 5 weeks, that’s a calories deficit of 3,625 – more than the calorie content of a pound of fat; over a year’s time that’s nearly 10 pounds of fat! Sometimes slow, sensible changes can create big results over time.
Moreover, walking is an excellent way to stay active without overwhelming yourself. It allows for gradual progress and is often easier to maintain over time compared to more strenuous forms of exercise. You can also incorporate an underdesk walking pad into your daily life to help you stay active if the weather is bad or you need to get your walk in while answering emails or watching TV. So yes, losing weight by walking is indeed possible—it’s all about finding the right balance between energy in and energy out!
So, How Much Walking Do We Need?
According to the Centers for Disease Control, Adults need a minimum of 150 minutes moderate-intensity physical activity, per week. With all of the responsibilities we’re already juggling, carving out that time can feel impossible. Another issue is that it takes time to figure out where and how to start, which can lead to decision fatigue and never getting started.
But, like any SMART goal, we can break it down into smaller parts and tackle it in bite-size pieces. The main goal for the first 30 days is to flex your ability to develop positive habits. We’ve done the hard work and developed the schedule and the activity, we just need you to execute the plan.
6 Weeks of Workouts – A Plan to Reach 150 Minutes
The below plan gives you an easy-to-follow recipe to reach 150 minutes of moderate intensity exercise by the end of 6 weeks. This plan is good for people who have been sedentary for a while, as it eases you back into activity gently, so you can build stamina and confidence. You should always check with your doctor before beginning a new exercise plan, just to make sure you’re in the right health profile to see benefits.
The days on the plan are flexible – as long as you get the workouts in for the week, you can move rest days as needed. Just be careful to honor the goal of using this to create a positive habit that will help you be healthier and happier. You have the luxury of moving rest days but are still accountable to yourself to complete each workout.
You’ll notice there’s no pace or heart rate you need to follow. Aim for moderate intensity walking, which for most people will be between 2 and 3 miles per hour. One way to evaluate whether the exercise is moderate is the “talk test“. You should be able to talk but not sing during your walk in order for it to be considered moderate. If you can sing, you need to up the intensity via incline, ankle weights, weight vest, or speed increase.
| Week # | Mon | Tues | Weds | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 15 Min | – | 15 Min | – | 15 Min | – | – |
| 2 | 15 Min | – | 20 Min | – | 15 Min | – | 20 Min |
| 3 | 15 Min | – | 20 Min | 15 Min | – | 15 Min | 20 Min |
| 4 | 20 Min | – | 20 Min | 15 Min | – | 20 Min | 20 Min |
| 5 | 15 Min | – | 20 Min | 20 Min | – | 30 Min | 30 Min |
| 6 | 20 Min | – | 30 Min | 30 Min | – | 40 Min | 30 Min |
Final Thoughts: Walk More, Sit Less, Stay Healthy
Incorporating an underdesk walking pad into your routine is a great way to reduce sedentary behavior and improve your health. By walking while you work, you can increase your daily activity level and counteract the negative effects of sitting. Whether you need something portable, with an incline, or with extra features, there’s a walking pad designed to meet your needs and help you get more active.
🚶 Ready to get moving?
If you’re ready to take the next step in your fitness routine, download our Beginner Workout Plan for Women Over 40! It’s the perfect guide to help you build a sustainable, low-impact fitness routine with easy-to-follow exercises that fit right into your daily life.