She recommends walking at a “comfortable pace” and points out that the comfort level will be different for everyone. “The hunger eventually returns, but right after you exercise you will not feel very hungry,” said Perry. The fat is broken down to free fatty acids that flood into your circulation and to alleviate hunger. Perry said that this is because the body is breaking down triglycerides (fats) for energy. In other words, the more steps or miles taken, the more calories burned. The benefits of walking are many but the most basic one is that calorie expenditure is “distance” dependent. That translates to 300 minutes a week, twice the recommended rate. ![]() ![]() However, Perry said that successful weight losers who shed a minimum of 30 pounds and kept it off for more than one year, generally exercised five days per week for 60 minutes per day. Department of Health and Human Services in its Physical Activity Guidelines for Americans recommend adults perform moderate-intensity aerobic exercise such as a brisk walk a minimum of 30 minutes, five days per week (or a total of 150 minutes) to reduce the risk of disease later in life. Jogging or running puts more stress on the knees, ankles, and other bodily joints, while most people of all ages can enjoy walking. Perry said that walking is a safe, less impactful kind of exercise that puts less strain on joints. “I would say to everyone, ‘Get a dog and walk that dog as much as you can,’ ” she said. Other studies show that walking can help manage stress and improve mood by releasing endorphins, chemicals produced by the body that can create a feeling of well-being.Īrlette Perry, professor of kinesiology and sport sciences at the University of Miami School of Education and Human Development, said that walking is a great exercise. Studies have also shown that walking at a continuous pace for at least 35 minutes, three times a week, combined with a Mediterranean diet, improved the scores on thinking tests of subjects who had cognitive deficiencies. ![]() But many don’t know that it also can ease joint pain, boost the immune functions of the body, and even reduce the risk of developing breast cancer in women, according to medical experts. We know that walking can help with weight management and heart health. Experts say that walking is the best exercise available, yet one of the most underrated.
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