Share and Follow
Walking is an easy and effective way to get active and burn calories. However, if you’re aiming to boost your fitness regime, power walking can help reduce more belly fat than jogging, especially for those over 40. Yes, that’s correct—by increasing your pace and utilizing arm swings, you can achieve a more vigorous workout while still keeping the impact low. We consulted a fitness expert who shares four power walking techniques and advice to maximize your benefits.
According to Denise Chakoian, a certified fitness trainer from Rhode Island and the proprietor of Core Cycle and Fitness LaGree, power walking elevates your heart rate, which enhances calorie burning and simplifies the fat loss process.
“Power walking exercises engage the core muscles, which help support the midsection and enhance muscle tone around the belly,” she explains. “By involving both the upper and lower body, these moves provide a comprehensive workout that maintains a high metabolism even after you’ve finished your walk.”
Plus, this form of exercise is low-impact, so those 40+ can do it on a regular basis without placing excess stress on the joints.
“When combined with strength training and healthy eating, [power walking] moves make losing belly fat more realistic and sustainable,” Chakoian says.
Muscles Engaged During Power Walking
Your lower body—especially the quads and hamstrings—receives an awesome workout when power walking.
“The glute muscles are also engaged as you push off with each step and squeeze for extra power. Your calf muscles work every time you roll from heel to toe and push forward,” explains Chakoian. “The arms and shoulders get involved when you pump your arms, helping build upper-body strength. Core muscles stay active to keep your posture tall and stable, protecting your lower back as you move.”
4 Power Walking Tips That Burn More Belly Fat
“Power walking moves are easier on the joints than jogging, which helps reduce the risk of knee, hip, and back injuries that become more common with age,” Chakoian tells us. “They can still raise the heart rate to a fat-burning level without the pounding impact that jogging brings. Because they are low-impact, people are more likely to stay consistent with them over time.”
- Activate your core: Tighten your ab muscles as you walk to improve balance and protect your back.
- Take bigger strides: Slightly lengthen your step without overreaching to build leg strength and increase speed.
- Keep your head up: Look ahead rather than down to avoid neck strain and ensure proper body alignment.
- Roll through your feet: To promote smooth movement, land on your heel, roll through your midfoot, and press off your toes.
Looking for easy ways to lose fat? Here are 5 Low-Impact Moves That Melt Belly Fat After 50.
Alexa Mellardo
