Daijiworld Media Network - New Delhi
New Delhi, Mar 2: Weight loss does not always require intense workouts or long hours at the gym. Health experts say even simple habits like walking can significantly support fat loss and overall fitness when done consistently.
According to Dr Irvin Sulapas, who spoke to GQ, walking offers weight-loss benefits for both beginners and fitness enthusiasts. Scientific studies support this claim, showing that structured walking programmes improve body composition, cardiovascular fitness and fat metabolism, even without high-intensity exercise.
Experts recommend walking for at least 30 minutes per session, ideally extending it to 60 minutes, five days a week for noticeable results. Exercise physiology research shows that during steady-state cardio, the first 15 to 20 minutes primarily burn stored carbohydrates. After about 20 minutes, the body gradually shifts towards greater fat utilisation, especially when the heart rate remains below 70% of its maximum.
Many guidelines also suggest aiming for 8,000 to 10,000 steps daily, while higher step counts of 12,000 to 15,000 or more are linked to improved weight control.
Clinical research has also highlighted the benefits of interval walking. A 2007 Japanese study published in Mayo Clinic Proceedings compared steady walking with interval walking over five months. Participants who alternated between three minutes at higher intensity and three minutes at lower intensity showed significantly greater improvements in aerobic capacity and muscle strength, along with reduced resting blood pressure.
Another recent study published in the International Journal of Exercise Science examined treadmill walking at a 12% incline for 30 minutes at three miles per hour, popularly known as the “12-3-30” workout. Researchers found that incline walkers burned more fat than moderate-intensity runners, while experiencing lower joint stress and manageable energy expenditure.
Experts explain that working at 60 to 70% of maximum heart rate, often referred to as Zone 2 cardio, maximises fat oxidation. At this intensity, the body relies more on fat than carbohydrates for fuel, exercise can be sustained for longer periods, and recovery is easier compared to high-intensity workouts. Brisk walking often naturally places individuals within this range.
While walking may not produce dramatic overnight changes, research indicates that when practised for 30 to 60 minutes, four to five days a week, at moderate intensity and with progressive challenges such as intervals or incline, it can steadily reduce body fat, improve heart health and build endurance.
Experts emphasise that structured walking is not merely light activity but a scientifically supported strategy for fat loss and long-term health.