Walking is a form of exercise that is often overlooked but is actually easily accessible to most people. Interestingly, research has shown that adjusting the speed at which you walk can have a significant impact on fat burning. Studies published in Nutrients indicate that walking at a slower pace could be the key to maximizing fat burning.

The research reveals that walking at any speed can contribute to overall fat loss, but the process is more rapid, noticeable, and initially more significant when walking at a slower pace, particularly for individuals who are overweight. This suggests that slowing down your pace can be more effective in helping you lose weight compared to walking at a faster pace, especially if your main goal is weight loss.

Let’s explore why slowing down your steps can boost fat loss and how to incorporate this strategy into your routine for the best results.

While many believe that walking faster is the way to go for fat loss, the study actually contradicts this notion. The study participants who walked at a slower pace, around 3.5 mph, were found to burn more fat than those who walked at moderate or fast speeds.

The key lies in the body’s energy source during low-intensity exercise. When you walk at slower speeds, your body taps into fat stores for fuel instead of relying on carbohydrates, which it primarily uses during higher-intensity activities.

Additionally, slow walking can increase the duration of your workout, leading to a more significant total calorie burn without placing excessive strain on the body. These attributes make it an ideal option for beginners, those with joint issues, or anyone looking for a low-impact fat-burning strategy.

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The study highlighted several reasons why slow walking can be a more effective fat-burning method:6254a4d1642c605c54bf1cab17d50f1e

• Fat as a primary fuel source: When walking slowly, the body remains in the aerobic zone, where fat oxidation is highest.
• Lower intensity, longer duration: Slower walking allows for longer sessions, promoting steady fat burn over time.
• Improved insulin sensitivity: The gentle, sustained movement helps the body regulate blood sugar levels, which can further support fat loss.
• Reduced strain, increased consistency: Because slow walking has a low impact, it can be done more frequently, leading to increased long-term fat loss.

If you’re ready to slow down to slim down, here’s how to incorporate slow walking into your fitness routine:

• Start with a warm-up: Walk at a very relaxed pace (under 2 mph) for 5 minutes.
• Set your pace: Aim for a steady 3.5 mph and focus on maintaining this pace for 30-60 minutes.
• Make it enjoyable: Listen to podcasts, audiobooks, or music to avoid boredom during these longer sessions.
• Stay consistent: Aim for 5-6 days per week of slow walking, especially as a complement to other workouts.
• Try a hybrid approach: Mix slow walks with higher-intensity interval walking throughout the week to boost overall calorie burn and cardiovascular health.

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Beyond burning fat, slow walking offers numerous health benefits, including:

• Lowering stress: Slow, rhythmic movement can reduce cortisol levels, promoting a calm mind and healthy weight management.
• Supporting joint health: The low-impact nature of slow walking is easy on the knees and hips, making it a sustainable exercise for all ages.
• Boosting mental well-being: Walking outdoors can improve mood, focus, and overall mental health.
• Improving metabolic health: Regular slow walks help regulate blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes.

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While brisk walking has its place in a well-rounded fitness routine, this study shows that sometimes slowing down can be just as effective, if not more so, when it comes to burning fat. By incorporating slow, steady walks into your routine, you can tap into fat stores, improve metabolic health, and enjoy the journey to a leaner, healthier you. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.

1. La New, Jacquelyn M, and Katarina T Borer. “Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women.” Nutrients vol. 14,3 627. 31 Jan. 2022, doi:10.3390/nu14030627

Jarrod Nobbe, MA, CSCS