Three simple lifestyle hacks to increase walking

Walking is one of the simplest and most accessible forms of exercise, and it has been shown to be an effective way to help with weight loss. In fact, research has shown that walking can be just as effective as more strenuous forms of exercise for weight loss, especially for those who are just starting out on their fitness journey.


According to a study published in the Journal of Exercise Nutrition & Biochemistry, walking can be an effective way to reduce body fat and improve body composition in obese and overweight women. In the study, participants who walked for 50-70 minutes three times per week for 12 weeks saw significant reductions in body fat, waist circumference, and body mass index (BMI). The control group did not engage in any regular exercise during the study.

The results of the study showed that the walking group had significant reductions in body weight, body mass index (BMI), body fat percentage, and waist circumference compared to the control group. Additionally, the walking group had significant improvements in their lipid profiles, including reductions in total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides.

While the amount of weight loss achieved through walking will depend on a variety of factors, such as frequency, duration, intensity, and diet, this study provides evidence that walking can be a valuable tool for weight loss. Walking is a low-impact exercise that is easy on the joints and can be done almost anywhere, making it a great option for people of all fitness levels.

The science is clear: if you're looking to lose weight, consider incorporating walking into your daily routine.


James Clear's book Atomic Habits emphasizes the importance of building habits that attach to things you already do, such as walking to work instead of driving, taking the stairs instead of the elevator, or going for a walk after dinner. Small, consistent changes like these can add up over time and make a big difference in your weight loss journey.

Here are three simple lifestyle hacks to increase walking every week:

  1. Make it a habit to take a walk during your lunch break. Instead of sitting at your desk or in the break room, take a brisk 20-30 minute walk outside. This will not only help you burn calories but also give you a mental break and boost your energy levels.

  2. Park farther away from your destination. If you're running errands or going to work, park in a spot that is farther away from the entrance or get off public transport a stop earlier on your commute to work. This will force you to walk a little extra and burn some extra calories.

  3. Take a walk after dinner. Instead of plopping down on the couch after dinner, take a 20-30 minute walk around the neighborhood. This will not only help you digest your food but also burn off some calories and improve your overall health.

Incorporating more walking into your daily routine can be a simple and effective way to lose weight and improve your overall health. Remember to start small and attach your new walking habit to things you already do, as recommended in Atomic Habits. And with these three lifestyle hacks, you'll be on your way to walking more and achieving your weight loss goals in no time.

Not sure how to start? Simply start with a 10-15 minute walk today and gradually increase your time and distance as your fitness improves. Remember, any exercise is better than no exercise, and every step counts!


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Did you know drinking more water can also help you change your body composition?


Park, S., Kim, J., Lim, S., & Choi, H. (2017). The effects of walking exercise on body composition and bone mineral density in obese and overweight women. Journal of Exercise Nutrition & Biochemistry, 21(4), 1-9. doi: 10.20463/jenb.2017.0032

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