The World Health Organization (WHO) says that physical activity such as brisk walking for at least 30 minutes daily not only helps in weight control, but also reduces the risk of diseases like heart disease, diabetes and high blood pressure.

Source: https://www.who.int/news-room/fact-sheets/detail/physical-activity

Walking is an exercise that can be done by people of all ages. It is neither heavy like a gym, nor does it require any equipment. Just wear comfortable shoes and go out in the open air.

Blood circulation in the body improves,

• Digestion process improves.
• Stress is reduced.
• All these things together make your body healthy from inside, which is the first step towards weight loss.

30 minute walk

Scientifically speaking, by walking briskly for 30 minutes every day, the body spends approximately 300 to 500 calories. If you adopt this habit daily, then body fat starts decreasing in a few weeks. But it shows effect only when you take care of your diet and daily routine. But just walking and then eating fried food or sweets, it spoils the hard work.

improvement in eating habits

Along with walking, change in eating habits is most important. If you walk for 30 minutes every day, but eat more oil, ghee, sweets or junk food in your diet, the effect will be less.

• Be sure to include green vegetables, fruits and salad in your diet.
• Drink at least 8 glasses of water a day.
• Keep dinner light and have it 2 hours before sleeping.
• When the body gets proper nutrition, the effect of walking increases manifold.
• Not just walking, gait also matters
• Walking slowly and walking at a fast pace have different effects.
• Walking at a brisk pace, such that you feel a slight sweat, is more helpful in weight loss.

Can also bring slight changes in walking

• Change speed every five minutes.
• Include light climbing or stairs.
• Walk with deep breaths so that the lungs also get exercise.
• Such moves prompt the body to expend more energy.

Take care of sleep and stress also

• Many people think that weight is just to eating and exercise, but sleep and stress also play important roles.
• Lack of sleep causes hormonal imbalance in the body, which increases appetite and makes it difficult to lose weight.
• Excess stress also causes fat accumulation in the body.
• Therefore, get enough sleep every day and keep your mind calm through meditation, yoga or music.

small steps, big impact

• Many people start but give up within a few days.
• Weight loss is not magic, but a continuous process.
• If you walk continuously for 30 minutes every day, eat a balanced diet and get enough sleep, the results will definitely be visible.

start walking for yourself

• Walking for 30 minutes every day not only lightens the body but also the mind.
• This habit gradually improves your energy, confidence and health.
• The path to fitness is not through any shortcut, but through small continuous efforts.

(Disclaimer): The information given in this article is given for general awareness purposes. It is not a substitute for medical advice of any kind. Be sure to consult a health professional before starting any treatment to weight loss or any health problem.