Burn more calories with these 7 walking cheat codes shared by a fitness coach

Most of us don’t tend to think about incline walking, but when done, its results are incredible. The fitness coach shared that merely a 5 percent grade can boost calorie burn by nearly 50 percent, while a 10 percent grade doubles it as compared to regular walking. It also puts less stress on the knees, as the hips and glutes take more load.

3. Walk after meals

The simplest of physical movements can sometimes be a boon. Walking after meals is highly recommended for more reasons than one. He said, “Just 2–5 minutes of walking after eating can blunt glucose spikes by around 30 percent. This means fewer cravings, steadier energy, and less fat storage.”

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4. Fasted morning walk

Walking before your first meal of the day, when insulin is low, helps the body use stored fat for fuel. Besides, outdoor morning walks also help set your circadian rhythm and give you an energy boost.

5. Under-the-desk treadmill

Sneaking in time for walking even when you are working is best for those with busy schedules. For this, pair a standing desk with an under-the-desk treadmill while working. The fitness coach said, “Walking meetings or voice-to-text apps can make multitasking easy.”

6. Pyramid walking intervals

Another effective way is to incorporate movement by using different techniques. He suggested, “Warm up for 5 minutes easy, then increase speed and incline slightly every 10 minutes. Finish with 4 minutes at your toughest pace, then cool down.”

7. Rucking

A military-inspired method, where you add a weighted backpack during your walk. This increases calorie burn and strengthens your legs, core, and bones at the same time.

FAQs on the Health Benefits of Walking

1. How does walking support weight loss?

Walking is an excellent form of exercise for weight loss as it helps burn calories. Regular walking can enhance metabolism, reduce body fat, and improve muscle tone. Incorporating walking into your daily routine can be done easily, even with a busy schedule.

2. Can walking improve cardiovascular health?

Yes, walking is highly beneficial for cardiovascular health. It helps lower blood pressure, improves circulation, and can reduce the risk of heart disease. Studies suggest that alternating between slow and brisk walking intervals, known as Japanese interval walking, is particularly effective in improving cardiovascular fitness.

3. What are the benefits of walking after meals?

Walking after meals aids digestion and helps regulate blood sugar levels. Even a short walk of 2-5 minutes can significantly reduce glucose spikes, leading to fewer cravings, steady energy levels, and less fat storage.

4. Is walking on an incline more effective?

Walking on an incline can greatly increase the effectiveness of your workout. A 5 percent grade can boost calorie burn by nearly 50 percent, while a 10 percent grade can double the calorie burn compared to regular walking. Incline walking also reduces stress on the knees and engages the hips and glutes more.

5. What is the benefit of fasted morning walks?

Fasted morning walks, done before your first meal, can help your body use stored fat for energy due to low insulin levels. Additionally, morning walks outdoors can set your circadian rhythm and provide an energy boost for the day.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.