It is cheap. The only 'significant' expense involved is buying appropriate shoes which, according to the advice of Raúl Ramos Blanco, a specialist in Biomechanics and Foot Surgery at Podoactiva (Olavide, Madrid), should have stability as their main feature. "It is essential that they have a stable heel counter (that the heel area is minimally compressed laterally with the fingers), a rigid shank (the shoe should not twist, and the toe should not meet the heel), and should only flex at the support level of the front area of the shoe."
It is simple. Everyone knows how to walk, although if we aim for a bit of technique, specialists encourage us to take care of our posture, walk upright with our head held high (looking at our phone is not a good idea, neither anatomically nor for our physical integrity), activating our abdominal muscles and paying attention to our arm movements.
It is gentle on our body. It has minimal impact and does not harm our joints.
It is (super) pleasant. Especially at this time of year when the sun caresses us without scorching, and the heat has not yet fried our brains.
It is easy to fit into our daily schedule because, at some point, we have to move from one place to another, and perhaps we have the opportunity to do so by walking.
It is absolutely therapeutic: few things are more healing than a good walk with friends in the park to exhale what we don't need and inhale what we do.
And, of course, it is very effective in keeping us in reasonably good shape (not optimal!) and helping us lose weight if that is what we need (always under the supervision of a specialist).
How to burn more calories while walking?
"Walking is a low-impact aerobic physical activity that helps us burn calories. But beyond weight loss, it has many other health benefits. Regular walking helps improve blood circulation, reduces blood pressure, and helps prevent cardiovascular diseases. It enhances the functioning of the basal metabolism, meaning our body will burn more calories even when at rest. And, above all, it improves mood and reduces stress, releasing endorphins which are hormones related to the feeling of well-being and happiness," says María Amaro, a nutrition specialist.
The number of calories burned depends on various factors such as "the duration, intensity, or difficulty of the chosen route. The longer we walk, the more calories we will burn. Therefore, it is recommended to walk, at least, 30 minutes a day to start seeing results. If we walk for an hour or more, we will obtain greater benefits."
"Walking faster or uphill, for example, climbing a hill or stairs, will also help increase the number of calories burned in less time," she continues.
Although the plan should not be to spend our lives counting calories, Amaro explains that "if we walk at a moderate pace of approximately 5 km/h, we can burn between 250 and 350 calories in a 60-minute walk. Then, if we increase the intensity or walk on an incline, we will burn more."
As with everything, consistency is key. "To lose weight, it is advisable to walk, at least, five days a week. The more frequent the exercise, the easier it will be for us to achieve that caloric deficit we need to reach to lose weight."
At this point, Amaro reminds us that "weight loss occurs when we burn more calories than we consume. This is what is called a caloric deficit. That is, to lose weight by walking, it is essential that the calories we burn while doing it (and those we eliminate by doing other activities) are higher than those we consume through food."
Amaro gives us an example to better understand: "If our body needs 2,000 calories a day to maintain our current weight and we consume 1,800 with a healthy diet, and also walk for about 60 minutes a day burning an extra 300 calories, we will achieve a caloric deficit and, therefore, lose weight."
How do we maximize results while walking? "Well, as we have already mentioned, by walking faster, uphill, or incorporating intervals, alternating a minute of high intensity with a moderate one. And even by making small stops during our walk to do strength exercises (push-ups on a bench, planks on the grass, squats...)."
In any case, María Amaro always advises us to "listen to the messages our body sends us. If it is difficult for us to maintain a fast walking pace, we should not demand more than what our body can give. We should start gently and gradually increase speed and duration."
And, of course, she reminds us that we should combine exercise with a healthy diet. Why? "Because walking will help us burn calories only if we maintain a balanced diet that leads us to achieve the caloric deficit we are aiming for. This means we should opt for nutrient-rich foods like fruits, vegetables, lean proteins, whole carbohydrates, and above all, avoid ultra-processed foods, sugars, and saturated fats," she concludes.
The moral of the story? Indeed, walking can help us lose weight, but only if we adopt a healthy diet and, if we may ask for more, complement it with strength training at the gym or outdoors.