Can walking in place lose weight

Walking in place can generally help with weight loss, but it needs to be combined with exercise intensity and dietary control.

Walking in place is a low-intensity aerobic exercise that can burn calories and promote fat breakdown through continuous steps. Maintaining a heart rate in the range of 60% -70% of maximum heart rate during exercise for more than 30 minutes can effectively mobilize fat for energy supply. Consistent with a daily calorie intake of 500-750 calories, weight loss can be observed after 4-8 weeks. Repetitive contraction of lower limb muscle groups during exercise can increase basal metabolic rate, and long-term persistence can help reduce visceral fat accumulation. If the exercise time is less than 10 minutes or the heart rate does not reach the target range, the weight loss effect is limited. Relying solely on stepping without controlling diet may lead to weight loss failure due to excessive calorie intake. When stepping, the knee joint bears 2-3 times the pressure of body weight. Those with a large body weight base should avoid joint injuries caused by prolonged exercise.

It is recommended to do 5-7 stationary walks per week, each lasting 30-45 minutes, and do warm-up stretching before and after exercise. Pair high protein and high dietary fiber diets to reduce refined carbohydrates intake. Use a sports wristband to monitor heart rate and ensure it is within the range of fat burning heart rate. When knee joint pain occurs, exercise should be paused and a rehabilitation physician should be consulted.