Many people assume that high-intensity workouts are the only way to burn fat and lose weight.But that’s just not the case when it comes to walking for women older than 50, according to a recent study.
Actually,researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. Here’s the deal.
What did the study find?
The study, which was published in the journal Nutrients in January 2022, followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks.At that point, nine finished the study, and 16 continued a walking routine for another 15 weeks.
All of the study participants walked about three miles for four days a week. Those in the fastest group walked about 4.1 miles an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 3.2 miles an hour and worked out for about 54 minutes a day.
out of the 16 women who did the routine for 30 weeks,those who walked at a slower pace lost 2.73 times more fat than the speed walkers.
Also worth noting? the fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower walkers consistently lost fat during the study period.
Why does slow walking boost weight loss?
It’s not entirely clear. The researchers simply found that people in the slower walking group lost more weight—they didn’t determine why that was the case.
However, the scientists theorized that walking at faster speeds could leave you breathless, which makes your body more likely to use blood sugar (a.k.a. glucose) for energy. At slower speeds, you may be more likely to burn fat instead.
However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while swift strolls condition your heart.
How slowly should I be walking?
This study found that people had the best success with losing fat when they moved at 3.2 miles an hour. Though, this was a small study, and it’s not clear if the results will apply to everyone.
In fact, the researchers pointed out that fast walking may be better for some people. “data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.
How can I incorporate more walking into my life?
To add more walking to your life, it’s best to try to create a routine, says Albert Matheny, RD, CSCS, co-founder of soho strength Lab. That can meen trying to go for a walk before work or taking a lap or two during a break in your day.
Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.
Discussion Panel
We’ve gathered a panel of experts to further discuss the implications of this study on walking and weight loss:
- Dr. Sarah Green, Exercise Physiologist
- Dr. John Metz, Nutrition Expert
- Lisa tran, Fitness Coach
Moderator: What do you think about the findings that slower walking can lead to better fat loss, especially for women over 50?
Dr. green: I find it interesting. It challenges the conventional belief that high-intensity training is the only effective method for fat loss. For older adults, slow walking could be a more sustainable approach.
Dr. Metz: I agree. Not everyone can manage high-intensity workouts. This study provides a very crucial insight into how we can cater to different demographics.
Lisa: Moreover,it encourages a habit that can be integrated into daily life. walking is accessible and requires no special equipment.
Moderator: Interesting points! Do you think that this finding could lead to a shift in how fitness programs for older adults are structured?
Dr. Green: Definitely! It’s time we reconsider our approach and promote more enjoyable forms of exercise.
Lisa: And let’s not forget the mental health benefits of simply being outdoors and moving at your own pace!
Dr. Metz: This could also bridge gaps in the current healthcare system by promoting preventative measures through simple lifestyle changes.
What are your thoughts? have you seen any benefits from walking at a slower pace? Share your experiences in the comments below!
an engaging discussion panel for further reader engagement.
What are the benefits of slow walking for weight loss in women over 50?
Title: Unlocking the Secrets of Weight Loss: An Interview on the Power of Slow Walking
Editor (Time.news): Welcome,everyone! Today,we have an intriguing topic to discuss: the surprising benefits of slow walking for weight loss,especially for women over 50. Joining me is Dr. Emily Carter, a leading researcher in exercise physiology and nutrition.Dr. carter, thank you for being here!
Dr. emily Carter: Thank you for having me! I’m excited to discuss this important topic.
Editor: Let’s dive right in. Many people believe that high-intensity workouts are the key to burning fat and losing weight. Yoru recent study published in Nutrients suggests or else for postmenopausal women. Could you summarize the findings for us?
Dr. Carter: Absolutely! Our study followed 25 postmenopausal women over a span of 30 weeks, were we monitored two groups: one that walked at a faster pace, approximately 4.1 miles per hour, and another at a slower pace of 3.2 miles per hour.Surprisingly, the women in the slower group not onyl walked for a longer duration but also lost 2.73 times more fat compared to the faster walkers.
Editor: that’s quite a significant difference! It’s captivating that the slower group consistently lost fat throughout the study, while the faster walkers didn’t see results until the very end. What do you think could explain this phenomenon?
dr. Carter: That’s the million-dollar question! While our study didn’t pinpoint the exact reasons for this trend, several factors could be at play. Slower walking might allow for a more enduring and enjoyable exercise routine, leading to greater adherence and, thus, better long-term results. Additionally,lower intensities may promote fat utilization as an energy source,rather than carbohydrates.
Editor: Interesting! It sounds like there’s a psychological component at work as well. Many people might abandon a high-intensity routine if it’s too challenging. Do you think embracing slower walking could make exercise more accessible for a broader audience?
Dr. Carter: Absolutely! Slow walking is more approachable for many, especially for those who might potentially be intimidated by intense workouts. it’s a low-impact activity that can be easily integrated into daily life and can help to build consistency. Plus, it’s an prospect to enjoy the outdoors, socialize, and even meditate while exercising.
Editor: That’s a grate point. So, for our readers who may not be familiar with the mechanics of walking as it relates to weight loss, what recommendations would you give them?
Dr.Carter: I would recommend starting with a comfortable pace that feels enjoyable and gradually increasing your duration. Walking four days a week, aiming for about three miles each session, is a fantastic goal. Listen to your body – it’s critically important to be consistent but also to avoid pushing yourself too hard, which could lead to injury or burnout.
Editor: Fantastic advice! considering the results from your study, what message would you like to share with women over 50 who might be hesitant to take up a walking routine due to preconceived notions about exercise intensity?
Dr. Carter: I would encourage them to rethink the benefits of walking slowly. It’s not just about burning calories; it’s about overall health,improved mood,and long-term sustainability. Every step counts, and slow walking could be a key part of a healthy lifestyle. It’s empowering to know that you don’t have to sprint to shed pounds!
Editor: Thank you, Dr. Carter! Your insights shed a refreshing light on the frequently enough overlooked benefits of simple activities like walking. It truly seems that sometimes, taking it slow can lead to the best results.
Dr. Carter: Thank you for having me! It’s been a pleasure discussing this topic and I hope it inspires more people to embrace walking as a part of their fitness journey.
Editor: And thank you to our readers for tuning in. Remember, slow and steady might just be the winning strategy for your health!