Harvard Walking Tricks Help Me Burn More Calories and Lose Weight
If something happens to you, like it did to me, that you don’t like working out in the gym and you want to go for a run, I have very good news. None of this is strictly necessary to stay active. Harvard University conducted numerous studies on benefits of simple walking.
I thought it was only for stay in shape and to some extent counteract the habitual sedentary lifestyle of the population. However, specialists from this prestigious university go further and offer it as very effective exercise for burning calories and it fits perfectly weight loss program. This is just adding a little extra advice to your walk.
Why Harvard recommends walking
Harvard suggests exactly what happens to a large portion of the sedentary population: They have difficulty getting outside and exercising. And walking is the simplest, most direct and effective way to train.
Simple because you don’t need any preparation and is suitable for all ages. Direct because You also don’t need special clothing. no special accessories. And effective because, being the one that causes the least laziness, it has the lowest failure rate.
Moreover, the process of walking itself has many benefits backed by scientific research what they accomplished. We list the most important of them:
- Reduces the risk of cardiovascular disease: Regular walking is beneficial for high blood pressure and cerebrovascular disorders such as heart attacks and strokes. Walking 20 minutes a day reduces this risk by 30%.
- Improves mental health– May help reduce stress, anxiety and depression, thereby improving mental health. The body produces endorphins – the uplifting hormone.
- Strengthens bones and muscles: especially in the legs and buttocks.
- Prevents or alleviates joint pain: If you have problems with arthritis or joint pain, don’t stop moving. Research shows that walking reduces pain. And walking ten kilometers a week prevents the appearance, as it lubricates the joints.
- Reduces the risk of developing diabetes: It has been shown to help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
- Improves breathing– Improves lung capacity and overall respiratory health.
- Increases energy: Although it may seem counterintuitive, walking increases energy levels and helps reduce fatigue.
- It improves sleep quality: As long as you don’t walk too hard at the end of the day, exercise can help reduce insomnia problems.
- Promotes social relationships: It doesn’t have to be a solo exercise. On the contrary, since it allows conversation, it can be a great option to spend time with family and friends.
- It helps control weight: Walking at a good pace helps burn calories and hence control weight.
Tips to burn more calories
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As for how we can turn walking into effective exercises to burn more calories and lose weight, Harvard notes that all you need to do is follow a set of techniques that don’t require much extra effort and that will give you very significant weight loss if you exercise regularly over time.
- Walk a little faster. Walking during exercise means walking at a good pace and without stopping. That is, this is not a walk where you look in store windows every time. You’ll have to come back a little sweaty to get your heart pumping. Harvard scientists have found that you need to challenge yourself and gradually increase the intensity every day.
- Gain excess weight. If you’ve ever played basketball, you’ll see that one drill put weights on your feet to make you jump more later. The idea is similar. It’s about tightening your legs even more. This also works if you are carrying extra weight in your backpack. They proved that you spend 15% more calories.
- Look for high routes. If you have the opportunity to pass through the territory steep streets, even if it’s only a slight climb, take this route. Even if the increase is small, this could mean a 13% increase in energy consumption.
- Look not at the steps, but at the whole. Harvard doesn’t make recommendations on how much you should walk to lose weight because it depends on each person’s metabolism, the speed at which you walk, and most of all, what you eat before and after. So don’t focus on just one aspect.
Don’t forget that there is only one rule for losing weight: eat fewer calories than you burn. No matter how much you exercise, you won’t lose weight if you then overeat or base your diet on fatty, high-calorie foods. You spend an average of about 5 calories per minute walking: in half an hour you burn 150 calories.
How do they recommend we walk?
Harvard University has also published a series of tips for help people walk better and make the most of the exercise itself to stay in shape. Here are some of the most important tips:
- Walk with your head up and shoulders back: Maintaining good posture can help improve breathing and reduce the risk of back injuries.
- Wear comfortable shoes: We have already said that the advantage of walking is that you do not need special clothing. But it’s logical that if you don’t want your feet to hurt or get injured later, you need to take a closer look at your shoes.
- Use a pedometer or a tracking app – can help motivate you and keep you on track to your goals. This way you will know if you are progressing every day.
- Walk in the fresh air: If you have a choice, there’s nothing better than walking in nature to reduce stress. However, walking is always good, even in a polluted city. Several studies have proven that it is healthier than a sedentary lifestyle.
- Go out with other people: Besides the fact that social relationships help you gain mental stability, if you agree with others, you motivate yourself and force yourself to go out.
- Route changes: Walking in different places will help keep things interesting and avoid monotony.
- Take regular walks: is key to reaping the benefits of exercise. Harvard recommends walking at least 30 minutes a day, five days a week.