As we approach our late 20s, many of us notice our metabolism slowing down. With work, social commitments, and other responsibilities piling up, finding time for fitness can feel like a challenge. This is where walking comes into play as an ideal low-impact exercise—perfect for anyone looking to lose a few pounds without committing to high-intensity workouts. But is walking alone enough to support weight loss in your late 20s?
To answer this, we consulted Dr Kapil Dave, Director of Sports, Sharda University - Noida. “It depends,” he shared. Here’s what he shared about how walking affects weight loss and tips to enhance your fitness routine.
Benefits Of Walking For Weight Loss
Walking is often considered a simple yet effective way to stay active. It doesn’t require special equipment or memberships; you can easily incorporate it into your daily routine. This is how it aids in weight loss:
Calories Burned
“At a moderate pace of around 3-4 mph, a 70kg person can burn roughly 250-300 calories per hour. While walking may not burn as many calories as more intense activities like running or cycling, it can still contribute to weight loss if done regularly,” Dr Dave shared. This is especially true if you’re pairing it with a balanced diet and overall healthy lifestyle.
Also Read: Instagram Leads or Misleads: Can Walking Really Give You Abs? Expert Debunks
Sustainable Exercise
One of the key benefits of walking is its sustainability. Unlike high-intensity workouts that might feel overwhelming for beginners or those with busy schedules, walking can be done consistently, even daily. Explaining the benefits of walking, Dr Dave highlighted how regular walking is gentle on the joints, which is especially important as you approach your late 20s and beyond, when recovery from strenuous activities may take longer.
Stress Reduction
Walking outdoors can also reduce stress levels, which in turn can impact weight loss. Chronic stress often leads to overeating or making unhealthy food choices. Getting outside for a walk allows you to clear your mind and decrease stress hormones, making it easier to stay on track with your fitness and health goals.
Why Walking Alone May Not Be Enough
While walking can help maintain a healthy lifestyle, relying solely on it for weight loss might not be the best strategy. Here’s why, according to our expert:
- It’s not high-intensity enough
- The role of muscle mass differs with age
- Whether or not you maintain a balanced diet
Expert Recommendations for Maximising Weight Loss in Your Late 20s
If you're in your late 20s and serious about losing weight, walking can be part of the plan, but it should be supplemented with other exercises and dietary changes. Here are some expert-backed strategies to help you achieve your goals:
- Incorporate strength training
- Mix walking with intervals
- Try High-Intensity Interval Training (HIIT)
- Focus on nutrition
- Stay consistent
For the unversed, strength training involves exercises that improve muscle strength and endurance using resistance like weights or body weight, while HIIT is a workout method alternating short bursts of intense activity with brief recovery periods to boost cardiovascular fitness and burn calories efficiently.
Bottomline
Walking in your late 20s can help with weight loss, but it's best when combined with other forms of exercise and a balanced diet. It’s a great starting point, but to achieve significant and sustainable weight loss, you’ll need to incorporate more intense exercises like strength training and HIIT, along with maintaining a healthy eating pattern. As always, it’s important to listen to your body, stay consistent, and focus on long-term health rather than quick fixes.