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Embarking on a brisk walk, whether on the open road or a treadmill, can do wonders for both your mental and physical well-being. For those who spend countless hours seated at a desk, the simple act of stepping out and moving can be a refreshing escape. However, before you lace up those sneakers, you might find yourself pondering, “How long should I walk each day to truly make a difference?” If your aspirations include getting fit and trimming your waistline, we’ve consulted an expert who breaks down the ideal duration for effective walking.
“Walking is frequently underestimated as a form of exercise, yet it can be highly effective in reducing belly fat. However, a leisurely five-minute stroll while glued to your phone won’t cut it,” advises Amanda Grimm, CPT, a running coach with We Run. “To achieve visible fat loss around your midsection, you’ll need to commit to something more substantial.”
How Many Minutes of Daily Walking Do You Need To Flatten Belly Fat
“Walking is often overlooked as an exercise, but it can be great for reducing belly fat. But a gentle five-minute stroll around the block while you scroll on your phone won’t do it,” explains Amanda Grimm, CPT, running coach at We Run. “If you’re looking for noticeable fat loss around your belly you’ll need a bit more commitment than that.”
But just how much is enough? According to Grimm, for most individuals, aiming for half an hour to a full hour can make a difference. Expect to see noticeable changes within four to eight weeks of consistent walking.
“How long, exactly, will depend on other factors including age, diet and individual metabolism,” Grimm adds.
How To Maximize Your Walking Routine for Best Results
When it comes to maximizing your walking time, Grimm has some essential tips to share.
1. Add Challenges
If walking is your go-to form of cardio, there are various ways to make it more challenging, like performing interval training or weaving in some steeper inclines.
“You’re looking for a pace where you’re slightly out of breath but can still hold a conversation,” Grimm notes. “If you can add in some inclines or alternate fast bursts of walking with a more moderate pace, all the better. This can really help to increase the calories you burn and speed up fat loss.”
2. Combine It With Other Forms of Training
Walking is much easier on the joints compared to high-intensity interval training (HIIT) and strength training, making it an incredibly sustainable form of exercise—especially for older adults.
“However, the best results in terms of fat loss and muscle tone will usually come from combining walking with another type of exercise,” Grimm points out.
3. Be Consistent
Overall, consistency is the name of the game.
“Consistency will always win over occasional bursts of activity, even at higher levels of intensity,” Grimm tells us. “Regular daily walking creates a steady calorie deficit which is essential for fat loss.”
4. Do It Right
This tip is universal, no matter the form of exercise you’re doing.
“You have to do it right to see the most benefit and avoid injury,” Grimm explains. “Avoid walking too slowly, check your posture, and vary the intensity to ensure that you are constantly challenging your body if you want to get the best fat-burning potential from your walking.”
Looking for more easy ways to lose fat? Here are 5 Walking Exercises That Flatten Your Stomach Better Than Gym Machines After 50.
