Walking is a great way to get fit, tone up and lose weight – it\’s suitable for beginners, you don\’t need any extra equipment and it\’s completely free! Whether you\’re looking to add more steps to your daily routine or you\’re just getting inspired TikTok\’s Hot Girl Walk trend OR 12-3-30 workouts , you may be wondering what the benefits of increasing the number of steps are and if walking more could help you sculpt your abs. Read on to learn more.
The first thing to note is that there are a huge number of benefits to walking more, other than weight loss and toning. Research has shown that spending time walking outdoors lowers levels of the stress hormone cortisol, meaning you may feel less stressed if you spend more time walking outdoors.
You can strengthen your heart – Education they found that walking for 30 minutes a day, five days a week, can reduce the risk of coronary heart disease by 19%. Additionally, walking is thought to strengthen the immune system by increasing the circulation of immune cells in the body. Here\’s more on what 30 minutes of walking a day can do for your body .
If visible abs are your goal, however, you might look into using walking as a way to tone up and lose weight. Below, we spoke to fitness coach Natalie Hope, who leads workouts on the fitness app with audio With you.
Can walking give you abs?
In a word, no. \”Walking alone isn\’t a form of exercise that\’s direct or intense enough to specifically target and develop visible abs,\” explains Hope. \”Visible abs typically require a combination of factors, including a low body fat percentage and developed core muscles,\” she adds.
If building visible abs is your core, you\’ll need to focus on your body fat percentage, which determines how visible your abs are. You\’ll need to factor in diet, regular exercise, hormones, sleep, and stress — all of which contribute to the amount of body fat you store. Despite what you may have read, you can\’t pinpoint belly fat reduction, so you\’ll want to read up on how to calculate your body fat percentage and why it matters here.
(Image credit: Getty/The Good Brigade)
That said, if you\’re looking to work your abs while walking, there are a few changes you can make to your form, explains Hope. “Actively contract your abdominal muscles by pulling your navel towards your spine. This will help stabilize your torso and engage your abs as you walk,” she says. “Swing your arms naturally as you walk. This not only increases calorie burn, but it also engages your core muscles, including your obliques.
Can walking help you lose weight?
If you are walking to lose weight Hope has a few tips: “Walking burns calories, and weight loss occurs when you consistently burn more calories than you consume. Brisk walking and embarking on a consistent fitness routine that includes a combination of cardiovascular exercise, strength training, and a healthy diet can help increase calorie expenditure and contribute to weight loss.
Walking is also a great way to strengthen and tone leg muscles, Hope points out. If you\’re looking to pick up your pace and take on more difficult hikes, it\’s a good idea to invest in the right gear. Check out the best hiking boots here, besides these Skechers Go Walk shoes our fitness editor walked 100 miles. If you\’re tracking your steps and calories burned, buy one of the best fitness trackers can help.
(Image credit: Getty/Science Photo Library)
How can you increase the calorie burn of your walking workouts?
If you\’re looking to increase the calorie burn of your daily walk, Hope says setting a goal can help you up the ante: \”Determine the duration, distance, or step count you aim to achieve during each walking session,\” she explains. Hope.
\”Aim for longer walks as your fitness improves,\” she adds. “Start with a duration that feels challenging but manageable and gradually increase the time spent walking. Work up to at least 30 minutes per session, or more if possible.
It\’s also worth increasing the pace to build up the intensity. \”A brisk pace means walking fast enough to get your heart rate up and break a sweat,\” says Hope. Why not mix things up by trying one of the best walking workouts ?
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