Here's How Much Walking
Will Prevent Weight Gain
Brisk walking counts as
aerobic exercise, and the
benefits of brisk walking
extend far beyond weight
loss.
By Yas
mine
Ali,
MD Reviewe
d by
a boardcertified
physicia
n.
Updated
July 07,
2016
There
are a lot
of
theories
out there
as to
which form of exercise will help you lose weight, which can help you keep it off and which is
best for preventing weight gain in the first place. Researchers have finally answered this
question, with some interesting results.
The Best Is Also the Easiest
According to a recent scientific analysis, there is one very easy form of exercise that will do all
three of the above (help you lose weight, help you keep it off and help prevent overweight and
obesity): brisk walking.
Researchers who analyzed data from the annual English Health Surveys from 1999 to 2012
concluded that a simple, brisk, 30-minute walk five days per week was better for keeping off the
pounds than similar time spent at the gym.
The researchers found that “individuals who walk at a brisk or fast pace are more likely to have a
lower weight when compared to individuals doing other activities.”
The researchers also noted that “the association between physical activity and weight is stronger
for females and individuals over the age of 50.”
How Much Walking Should You Do?
Brisk walking falls into the category of moderate-intensity exercise, and most national and
international guidelines recommend getting at least 150 minutes of moderate-intensity exercise
every week. That is a recommended minimum, and if you are trying to lose weight or keep off
lost weight (known as weight maintenance), extending this to 45 minutes or even an hour will
reap those added benefits.
Doing the daily minimum will greatly improve your cardiovascular health and fitness, too. In the
Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderateintensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during
26 years of follow up.
Other Health Benefits
Brisk walking also counts as aerobic exercise, and the benefits of aerobic exerciseextend far
beyond the act of exercise alone. One study of nearly 100 obese older adults found that those
who added exercise to their dietary weight-loss strategies had greater improvement in physical
function. Other studies have found that aerobic exercise can improve lung function, obstructive
sleep apnea, and may even help prevent or delay cognitive decline.
Daily walking will also improve your overall mobility. Other studies have found that walking
speed in the elderly is a predictor of both quality of life and overall longevity. Staying active
with brisk walking improves cardiovascular fitness, bone density, joint mobility, lung function,
and even brain function—all of which translate into better quality of life over the long run as
well as increased longevity.
Sources:
Lordan G, Pakrashi D. Do all activities “weigh” equally? How different physical activities differ as predictors of weight. Risk Anal 2015 May 20.
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Adherence to a low-risk, healthy lifestyle and risk of sudden cardiac death among
women. JAMA 2011; 306:62-69.
Physical Activity Guidelines for Americans. United States Department of Health and Human Services. Accessed online
at http://www.health.gov/PAGuidelines/ on June 12, 2014.
Washburn RA, Szabo AN, Lambourne K, et al. Does the method of weight loss effect long-term changes in weight, body composition or chronic
disease risk factors in overweight or obese adults? A systematic review. PLoS One 2014;9:e109849.
Johns DJ, Hartmann-Boyce J, Jebb SA, et al. Diet or exercise intervention vs combined behavioral weight management programs: a systematic
review and meta-analysis of direct comparisons. J Acad Nutr Diet 2014;114:1557-1568.
Villareal DT, Chode S, Parimi N, et al. Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med 2011;364:12181229.