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To effectively reduce stubborn belly fat, increasing your daily step count is a highly effective strategy. But exactly how much walking is necessary to tackle that persistent belly bulge? We consulted an expert to provide clarity. So, put on your sneakers and prepare to enhance your walking routine for optimal fat loss.
Burning Belly Fat Can Be Especially Pesky as You Age
Belly fat can be quite persistent as you age, due to hormonal shifts and the natural loss of lean muscle, a process known as sarcopenia.
“Once you hit 50, hormonal changes such as the decline of estrogen in women and testosterone in men can lead to a slowed metabolism, fostering fat storage, especially the visceral kind around the belly,” shares Reuben Chen, MD, who is a board-certified expert in sports medicine, traditional Chinese medicine, and pain management, as well as the chief medical advisor at Sunrider International. “A natural drop in muscle mass also reduces the body’s ability to burn calories, making it easier to accumulate fat. Moreover, lifestyle elements such as less physical activity and poor dietary habits can worsen fat buildup, while stress and inadequate sleep elevate cortisol levels, further promoting the retention of belly fat.”
By optimizing your workout regimen, you can kick belly fat to the curb.
How Much Walking Do You Need To Lose Belly Fat After 50?
For those over 50, reducing belly fat effectively requires regularity in both the intensity and duration of your walks. Engaging in moderate to brisk walking elevates your heart rate into the fat-burning zone, allowing you to burn more calories per minute compared to a leisurely walk.
“However, total steps or duration also contribute significantly to better results, as longer sessions increase overall calorie loss,” Chen adds. “A balance of moderate intensity (where you can talk but not sing) and sufficient duration (30 to 60 minutes daily) optimizes fat loss.”
According to Chen, you should aim for approximately 30 to 60 minutes of moderate walking every day in order to see noticeable progress.
Yes, Your Daily Walks Really Are Melting Away Belly Fat
“Combining this with a balanced, calorie-controlled diet is needed since walking alone burns approximately 200 to 300 calories per hour, depending on pace and body weight,” Chen says. “Consistency over months is key to help with fat loss. Regular aerobic exercise like brisk walking can reduce overall body fat, including the belly, which can accumulate as you age.”
You heard that right—brisk walking can absolutely help decrease body fat. It also reduces stress hormones like cortisol, which contributes to belly fat, while helping support fat metabolism.
“[In addition, walking] enhances cardiovascular health and boosts metabolism—helping the body use stored fat for energy over time,” Chen notes. “Regular walking can also promote fat loss by burning approximately 100 to 300 calories per 30 to 60 minutes, depending on intensity.”
What Makes Walking a Safe and Effective Option for Adults 50+
Beyond its belly fat-burning capabilities, walking is a safe and sustainable choice for those over 50. This low-impact form of cardio decreases undue stress on the muscles and joints, which is key for aging adults with decreased mobility and arthritis.
“In addition, it carries a lower risk of injury compared to high-intensity exercises like running or HIIT, which can strain the body,” Chen explains. “That strain can lead to higher stress, which can lead to increased cortisol levels in the body, contributing to fat storage. Walking also still provides cardiovascular and fat-burning benefits, making it sustainable and accessible for long-term fitness without requiring advanced fitness levels or equipment.”
Alexa Mellardo
