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Doctors have named the easiest exercise for burning fat
Last reviewed: 02.07.2025
It is known that the main conditions for losing weight are considered to be two points: eat less and move more. Scientists claim that the most optimal exercise for losing weight is regular walking.
Walking is a natural human motor activity. In everyday life, a person, without even noticing it, can easily cover from one to ten kilometers daily, without even leaving the house. However, many are interested in the question: how many kilometers should be walked, and how to do it correctly to lose weight?
It doesn't matter where a person goes - to the shops or to work - while walking, he burns some amount of energy. If the walk is leisurely, with frequent stops - then much fewer calories are spent. Walking uphill, on stairs or on sticky snow leads to the expenditure of much more energy.
Thus, it is calculated that a slow, calm walk allows you to burn about 180 kcal/hour. Walking along a sandy beach at an average pace will "result" in 450 kcal/hour. Fast walking on rough terrain will "burn" from 450 to 550 kcal/hour. Climbing stairs for an hour will "eat" from 550 to 750 kcal. The proposed indicators are calculated for an ordinary adult with an average body weight. Therefore, it is necessary to take into account: if the body weight is large, then the expenditure of calories will be more noticeable.
In addition, you can burn even more calories if you actively swing your arms while walking, or carry heavy bags or a backpack.
If you decide to go for walks to lose weight, you should stock up on comfortable shoes and clothes. High-quality sneakers and clothes that do not restrict movement are perfect. There is no need to immediately "start" at maximum speed. It is optimal to cover 1 km in ten minutes, gradually increasing the pace.
When walking, watch your posture to avoid overloading your spine. For this purpose, it is also recommended to step on your heel first, rolling onto your toes.
To make sure you have chosen the right walking intensity, pay more attention to your breathing. Experts believe that it is optimal if a person can normally carry on a conversation while walking, but it will be difficult for him to sing due to the lack of breathing. It is recommended to breathe through the nose, preventing shortness of breath.
Before and after a walk, it is advisable to drink at least 200 ml of clean water, and it is also advisable to take water with you, sipping it little by little while walking.
Dress for the weather. If you feel cold or overheated, it is better to stop walking and change clothes.
If you experience shortness of breath, pain or other unpleasant sensations while walking, you should stop and sit down. If you feel unwell, you should not exercise.
Another thing you shouldn't do is eat while walking. After all, your goal is to lose weight? Don't forget about it.
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