Looking to slim down, tone up, gain muscle and get healthier and fitter? Guess what – all you have to do is walk for 45 minutes per day. And that’s it. Don’t believe us? Give it a go!

At Lose Baby Weight we believe that walking is one of the best all-round exercises that you can ever do – it’s highly advocated by doctors and will not only burn off the calories, but it will also improve your health. Research studies have shown that walking can improve your cardiovascular health, reducing your risk of health problems such as high blood pressure and associated problems such as kidney disease and heart disease. Walking supports your bones, meaning that it can slow down or even prevent the onset of osteoporosis, and it also releases “happy hormones” within the brain, meaning that walking every day is a sure-fire way to make you feel happier and healthier.

We recommend walking for everyone that can do it – it’s as simple as that. If you’re able to walk, you can take it up as a daily exercise. Walking is actually a very gentle exercise – a little like swimming – in that it bears your weight. If you’re heavy or if you have problems with your joints, walking will not only make you feel slimmer, but it will also make you feel stronger – walking supports your weight, meaning that it doesn’t cause excessive strain on your joints. We also recommend it for everyone because literally everyone can get involved. If you’ve got a new baby, you can still walk – just push your baby in their push-chair. If you’ve got a dog, use them as an excuse to get in two or three walks a day! You can get your partner involved too. Another benefit of walking? It’s free – and all you need is a pair of walking shoes.

Because walking is such an easy exercise to do, it’s been the focus of many, many research studies. One of the most recent studies has shown that walking can be an excellent tool in the fight against weight loss. The University of Pittsburgh studied a number of overweight individuals. Some of them walked for between 30-60 minutes per day at a moderate pace, while others did not change their diet or exercise regime in any way. The group that added the walking into their routine lost a substantial amount of weight, while the control group’s weight remained exactly the same. This shows that walking – and walking alone – can help you to shed the pounds. This is simple due to the calorie deficit that walking creates.

Walking for 45 minutes per day at a moderate pace means you’ll be walking for 3 miles. And 3 miles every day can burn off a substantial amount of calories – up to 250 per day. Keep that up for a week and you can burn off 1750 calories. To lose a quarter of a kilo of fat, you need to burn off 3500 calories – so if you walk for 45 minutes a day, and create a calorie deficit through your diet, you can easily lose 0.5 to 1 kilo per week without it being too difficult – we promise!

Walking is a great exercise, but it is also fairly easy to make your walks even more of a workout – thus losing more weight, gaining more muscle and becoming fitter. Make your walks more challenging by adding inclines – they can help you to burn off loads more calories. Rough terrain such as sand and gravel will also help you to burn off more calories, while adding ankle or wrist weights to your walk and swinging your arms while you go will burn off even more. Walking is super customisable, so you can make your workouts as challenging as you like.

When you’re out pounding the pavements, make sure that you always keep a moderate pace for optimum calorie burn and cardiovascular benefit. Walking at any pace is better than sitting on the sofa, but the more intense your walk, the more calories you’ll burn off.

About The Author

This article was written by Rhian Allen, Founder of Lose Baby Weight. For more motivation, advice, recipes and exercise plans visit http://www.losebabyweight.com.au and for daily motivation join the Lose Baby Weight Facebook page at http://www.facebook.com/losebabyweight.com.au

  1. July 23, 2014 at 6:52 am,

    MoM Rewards: Dennis12 has a diamond MoM rewards level Dennis12 said:

    Walking is great exercise, do it with a group of girlfriends if you don’t want to do it alone

  2. skbou

    July 19, 2014 at 8:52 pm,

    MoM Rewards: skbou has a diamond MoM rewards level skbou said:

    I love to walk, with or without company. I don’t do it every day (it’s freezing atm) but I get in at least 3 to 4 walks a week, then if I have a nice day I’ll up the walk to about an hour. Wish it would warm up a bit though.

  3. mel1

    July 16, 2014 at 11:15 am,

    MoM Rewards: mel1 has a diamond MoM rewards level mel1 said:

    Walking is my favourite exercise but winter in Melbourne just now is freezing. Haven’t walked this week and I know that’s not good! Will have to rug up and get back into it.

  4. 3timesamum

    June 11, 2014 at 7:57 pm,

    MoM Rewards: 3timesamum has a diamond MoM rewards level 3timesamum said:

    I enjoy my daily walks, but nowI know that 45 mins is my target, I’ll aim for that.

  5. mom57522

    May 31, 2014 at 6:09 pm,

    MoM Rewards: mom57522 has a diamond MoM rewards level mom57522 said:

    Walking is for everyone! Low impact, cheap and easy .

  6. May 31, 2014 at 4:00 pm,

    MoM Rewards: christial has a diamond MoM rewards level christial said:

    Walking is a great easy exercise anyone can do.

  7. catgrrl3

    May 22, 2014 at 7:12 pm,

    MoM Rewards: catgrrl3 has a diamond MoM rewards level catgrrl3 said:

    walking is probably the only excersise I can do, with my nerve damage how it is, anything else is so hard and painful

  8. no1ladydj

    May 21, 2014 at 6:04 pm,

    MoM Rewards: no1ladydj has a diamond MoM rewards level no1ladydj said:

    Easier said than done though, as finding an hour in an already busy day can be incredibly hard some days. Sometimes the balance of taking time for yourself as opposed to doing something for the family can be a real battle.

  9. May 20, 2014 at 10:22 pm,

    MoM Rewards: mariel has a diamond MoM rewards level mariel said:

    I will try to do long walking tomorrow. thanks

  10. kazh

    May 14, 2014 at 9:26 pm,

    MoM Rewards: kazh has a diamond MoM rewards level kazh said:

    I’m told that weight loss is 25% exercise, 75% diet. So it really is just a matter of mindful eating.

  11. May 11, 2014 at 1:50 am,

    MoM Rewards: sarah_wardleworth has a sapphire MoM rewards level sarah_wardleworth said:

    Good read thanks for the information

  12. Happymum-2

    May 08, 2014 at 3:14 pm,

    MoM Rewards: Happymum has a diamond MoM rewards level Happymum said:

    I like to walk but need somewhere to walk to

  13. May 05, 2014 at 9:42 pm,

    MoM Rewards: scottie has a diamond MoM rewards level scottie said:

    I thought it was 30 but 45 minutes isn’t too much more

  14. shazzbot

    April 12, 2014 at 9:20 am,

    MoM Rewards: shazzbot has a diamond MoM rewards level shazzbot said:

    Enjoyed reading this, I try to do 10,000 steps a day, not always easy.

  15. kylesnova

    April 03, 2014 at 8:33 pm,

    MoM Rewards: kylesnova has a diamond MoM rewards level kylesnova said:

    Great advice, I’ve participated in the 10,000 steps a day, ‘Walk to the moon’ challenge as part of a team and it was a lot of fun. Plus had the benefit of being healthy.

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