A simple walk can be an effective tool for maintaining health if approached mindfully. Many people over 50 are rediscovering this simple activity: it requires no preparation, is suitable for almost anyone, and allows for gentle but noticeable improvements in well-being. However, to see real changes in your body, especially in your abdominal area, it’s important to properly structure the walking process and accompanying habits.
Why Walking Works
Regular walking helps reduce visceral fat—the fat that accumulates around internal organs and increases the risk of type 2 diabetes and cardiovascular disease. The body responds to regular activity by improving metabolism and stress resistance, and gradually becomes more resilient.
Another advantage is accessibility. Walking doesn’t require memberships, exercise equipment, or complex workouts. However, if your goal is to reduce weight and strengthen your core, a more thoughtful approach is needed than simply walking slowly on a flat surface.
Interval Scheme: The Japanese Approach
In recent years, so-called Japanese walking—a technique based on variable speed—has gained popularity. The idea is simple: a person alternates between fast segments and more relaxed intervals, for example, two minutes at a faster pace and one at a normal pace. This “wave-like” exercise engages more muscles and increases the overall caloric burn of the workout.
Terrain and surface: how to make a walk more challenging
Climbs and bends
Adding hills increases intensity with virtually no increase in duration. Climbing a hill or setting an incline on a treadmill increases leg and abdominal muscle engagement, while boosting cardiovascular performance.
Uneven surfaces
Park trails, dirt paths, or forest routes require constant core stabilization. This expends more energy, while strengthening the stabilizer muscles faster. This option is especially useful for those who want to further develop their coordination and balance.
A healthy lifestyle as an essential part of the process
Even the most vigorous walks won’t yield the desired results without proper diet and hydration. Nutrition experts emphasize the importance of combining different types of activity, including strength training with light dumbbells, resistance bands, or a pedometer—these accessories enhance the benefits of walking and help strengthen muscles.
“To lose fat, you should eat salmon tartare and stuffed eggplant for dinner…,” says Arianna Villascuesa.
Comparison of walking types
| Type of walking | Intensity | Peculiarities | Who is it suitable for? |
| A flat walk | Low | Comfortable, without stress on joints | For beginners and overweight people |
| Interval | Medium/high | Alternating tempo | For those who want to speed up fat burning |
| Walking uphill | Average | Active leg and core work | To strengthen muscles and improve endurance |
| Walking on rough terrain | Average | Uneven terrain, stabilizers in action | For those who want to develop balance |
Tips for losing weight and reducing fat
- Install a pedometer or fitness tracker to track your progress.
- Vary the pace: start slow, then speed up in 1-2 minute increments.
- Choose shoes with cushioning – walking shoes reduce the strain on your knees.
- Use additional accessories: a bottle of water, a sports backpack, Nordic walking poles.
- Include mini strength workouts: squats, planks, or resistance band exercises after your walk.
Error → Consequence → Alternative
Starting too quickly → overloading joints → warming up gently before walking.
Choosing rigid shoes → foot pain → sneakers with orthopedic insoles.
Walking only on a flat surface → low effect → adding climbs and steps.
What if there is no opportunity to walk outside?
A treadmill with an adjustable incline is a great alternative to an outdoor route. A compact home treadmill or step platform can also be used.
FAQ
How to choose the optimal route?
It’s best to combine flat areas with slight inclines. For a home workout, use a treadmill with an incline function.
How much does the equipment cost?
High-quality walking shoes are priced in the mid-price range, while fitness trackers can be found in the budget category.
Which is better: brisk walking or running?
For people over 50, walking is safer, but interval training can be as effective as light jogging.
Three interesting facts
- Walking reduces levels of cortisol, the stress hormone.
- Moderate activity improves skin condition by improving blood circulation.
- Walking on uneven trails develops the brain, improving the neural connections responsible for spatial orientation.
Myths and truth
Myth 1: Walking doesn’t help with belly fat.
Truth: Interval and mountain walking burn energy and strengthen your core muscles.
Myth 2: It takes many hours to see results.
Truth: 30-40 minutes is enough if you alternate your workouts correctly.
Myth 3: Strength training is harmful after age 50.
Truth: Moderate exercise with dumbbells or resistance bands maintains muscle and bone health.
This article was culled from pravda.ru and the original can be read here: https://www.pravda.ru/news/sport/2313855-walking-fatloss/
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