Can walking normally help with weight loss

Normal walking can generally help with weight loss, but it requires a comprehensive assessment based on factors such as exercise intensity and duration. Walking is a low-intensity aerobic exercise, and when walking continuously at a speed of 4-6 kilometers per hour for more than 30 minutes, the body begins to break down fat for energy. In this case, an adult weighing 60 kilograms can burn 150-200 calories per hour. If one can maintain a daily walking pace of 6000-10000 steps for a long time, combined with dietary control, significant weight loss effects can be observed within 3-6 months. Walking on flat ground has less pressure on the knee joint and is suitable as an initial exercise method for overweight individuals. If the walking speed is below 3 kilometers per hour or the duration of a single session is less than 20 minutes, the energy expenditure mainly comes from blood sugar rather than fat. intermittent short walks, shopping and other low-intensity activities have limited weight loss effects. Walking slowly immediately after meals mainly promotes digestion and does not provide much help in weight loss. Individuals with severe knee joint disease or cardiovascular disease need to be evaluated by a doctor before developing a walking plan.

It is recommended to use an intermittent walking method that alternates between fast and slow, such as switching speed between flat roads and slopes. Wear sports shoes with good cushioning performance and avoid cement roads. It can be combined with dietary records to adjust calorie intake, and it is safer to lose no more than 0.5 kilograms per week. If discomfort such as joint pain or dizziness occurs, stop immediately and consult a doctor.