PT Health Life – Does walking help you lose weight? This is a question that many people want to know when doing this exercise for the purpose of losing weight. Walking can provide many health benefits for people of all ages. So what are those benefits?
1. If you want to lose weight, you need to combine walking and diet
Walking 1 hour a day helps burn energy and stimulate metabolism . That means the ability to help you maintain weight or lose weight.
The actual number of calories burned will depend on many factors such as walking speed, distance, terrain and your weight.
In addition, to lose weight, you should not only rely on walking every day but also combine it with your daily diet . According to scientific studies, walking helps lose weight effectively when combined with a low-calorie diet. Increase fiber, protein, reduce fat and starch to support the body in optimal fat loss .

2. Tips for walking to lose weight effectively
- Increase your walking speed : When you first start, you should walk at a moderate pace, then slowly increase your speed. By increasing your walking speed, you can burn more calories to help you lose weight.
- Use of a weight vest: Research has proven that a person who walks 1.5 km on a flat surface while wearing a weight vest weighing 15% of their body weight, burns 12% more calories than a person not wearing the vest This. If you do not have back or neck problems, you can choose a vest with the appropriate weight to improve the number of calories burned during exercise.
- Walking uphill: Walking uphill or on uneven terrain is also a way to increase the difficulty of the exercise, helping to burn calories more effectively.
- Pay attention to your walking posture: When walking, always keep your head straight, eyes looking forward, back straight, and focus on tightening your abs and buttocks throughout the exercise process.
- Combine with resistance exercises : You can do resistance exercises such as squats, lunges and leg curls to increase your heart rate and strengthen your leg muscles .

3. Other benefits of walking
Not only does it promote weight loss, walking actually provides many health benefits that make it one of the top exercises you should do.
3.1 Improve cardiovascular health
According to the American Heart Association, walking is as effective in preventing cardiovascular disease as jogging. Walking 30 minutes a day, five days a week reduces the risk of heart disease and stroke by 19%. This rate decreases even more if you increase the intensity and distance you walk each day.
3.2 Relieve joint pain
Walking helps protect your joints – especially your knees and hips, which are most susceptible to osteoarthritis. This activity helps lubricate and strengthen the muscles that support the joints.
For people with arthritis, walking about 8 – 9km/week can help reduce joint pain and significantly improve health.
3.3 Improve and prevent chronic
According to the American Diabetes Association, walking is a great way to limit this dangerous disease.
Various conditions including hypertension, high cholesterol, diabetes can be improved by daily walking.
One small study found that walking for 15 minutes three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than walking for 45 minutes at another time of day.
3.4 Strengthen the immune
One study followed 1,000 adults during flu season. People who walked at a moderate pace for 30-45 minutes/day had 43% fewer sick days and fewer upper respiratory tract infections. Their symptoms also lessen if they are sick. This number was compared to adults in the study who were sedentary.
Try to walk every day to experience these benefits. If the weather conditions are not good, you can try walking on the treadmill or around the block.

3.5 Muscle tone
Walking can strengthen the muscles in your legs. To increase strength, walk uphill or on a treadmill.
In addition, combine walking with other exercise activities such as cycling or jogging. You can also do resistance exercises like squats, lunges and leg curls to maintain tone and strengthen your calf muscles.
Thus, walking can help with weight loss, especially when applying optimal tips and a low-calorie diet. This is a form of exercise that is good for your health. Create a daily walking habit to receive these amazing health benefits!