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

Other posts by this author:

  1. 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.

  2. 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.

  3. March 25, 2014 at 2:09 pm,

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

    this is interesting, I walk the dog for 30 minutes, maybe we should go longer and tougher, poor Jesse, he will be pulling me up the hills!

  4. March 09, 2014 at 1:03 pm,

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

    Sounds great to boost weight loss

  5. linda197

    February 15, 2014 at 6:31 am,

    MoM Rewards: linda197 has a diamond MoM rewards level linda197 said:

    This is a great article! I am trying to do 10,000 steps a day and going for a walk is the only way I achieve this most days! The best thing I like a out walking is that you can do this by yourself (if you are lucky) or with your children/partner/neighbour!. I have started to try to go once a week with my neighbour who like me has little ones and how quickly the time flies when we walk together.

  6. yyon4699

    January 30, 2014 at 4:53 pm,

    MoM Rewards: yyon4699 has a diamond MoM rewards level yyon4699 said:

    had fun reading this thanks

  7. ljsalomon

    January 23, 2014 at 8:32 pm,

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

    Interesting read -thanks for sharing

  8. linaianna

    January 21, 2014 at 4:09 pm,

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

    Great read thanks for sharing

  9. vikram77

    January 17, 2014 at 2:08 am,

    MoM Rewards: vikram77 has a diamond MoM rewards level vikram77 said:

    Thanks a lot for sharing. I loved reading it. Great article

  10. ilees68

    January 05, 2014 at 10:25 am,

    MoM Rewards: ilees68 has a diamond MoM rewards level ilees68 said:

    I will see how i go with that.

  11. mle00

    January 02, 2014 at 11:58 pm,

    MoM Rewards: mle00 has a diamond MoM rewards level mle00 said:

    Walking will work for a little while but it is essential to mix it up otherwise the body gets too efficient at the one exercise and you will stop seeing any weight loss benefits.

  12. ajmalhotra

    January 01, 2014 at 11:22 pm,

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

    Great article. Just motivates me more to stick with the daily walks with bub in the stroller

  13. December 30, 2013 at 12:41 pm,

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

    great read – thanks for sharing

  14. neenee

    December 28, 2013 at 4:31 am,

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

    I liked this article we rush so much in life a walk helps us get to know our neighborhood better.

  15. catlover

    December 16, 2013 at 10:47 pm,

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

    I love walking in the early evening with my hubby and our dogs and were out and about for about 30 mins! Plus I go to the gym so I’m now getting excited a lot more about walking.

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