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. In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls.
The study, published in the journal Nutrients, 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 folks consistently lost fat during the study period.
It’s not entirely clear why slow walking boosts weight loss, but researchers theorized that walking at faster speeds could leave you breathless, making your body more likely to use blood sugar (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 quick strolls condition your heart.
This study found that people had the best success with losing fat when they moved at 3.2 miles an hour. However, 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.
To incorporate more walking into your life, try to create a routine. That can mean going 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, so just do what you can, when you can.
Source: Women’s Health
