Is walking enough?

Seems like all I read/hear is "walk you way to fitness!' and "how to lose ___ pounds walking just 30 minutes per day!" and so on.

But is walking (briskly) really enough?

Two friends and I started a walking regimine 3 weeks ago today. We walk for anywhere from 45 minutes to one hour. We average 3 miles in that time (our workouts are getting shorter in time as we pick up the pace!)

First off, that feels "Brisk" to me but is that the definition of brisk?

The first week I dropped four pounds and thought I'd discovered the key to the universe! ;-)

Then the weight not only rebounded but just won't budge.

Is walking really enough for long-term lifelong weight loss?

I started walking to work during a bus strike about four years ago... these days I walk about 1-2 hrs a day... really enjoy it on my days off... also save loads on transport costs.

I have lost and kept off 50lb in total... there are experts here which I am not, but I suspect very intense exercise will help you lose weight much quicker, but constant "on your feet" activity that you can do on a daily basis means you are healthier in the long term. I think people also tend to give up punishing gym schedules (and the cost!)

Of course what you eat is also essential for losing weight.

Walking is healthy, but you don't burn all that many calories walking, even at a brisk pace, and once you've been walking for a while, your body gets pretty efficient at it (thus burning less calories). I walk for exercise too (I can't really run, since I have joint problems), but I'm aware that I'm not burning too many calories doing it. I'd suggest interval training (adding some short bursts of running throughout your walk), which is supposed to be really good for burning calories. And maybe adding some resistance training, if you haven't already?

Thanks for the input. I'm eating healthful too. That's what made me start questioning how effective walking really is?

I appreciate the advice to add more training but I'm anti exercise.

It's a minor miracle that I'm walking. Now, I'll do fun things like play soccer or throw the ball with the kids but the moment anything starts to resemble a "routine" I'm done.

Maybe if I kicked a soccer ball up ahead while I walk? I'd have to go chase it down. I could trick myself ...

I started out walking and have kept all 70 lbs off that I lost...I currently do a modified HIIT 80% walking 20% running...so does it work YES but like someone else said you still have to look at nutrition.  Weight loss is about NUMBERS  to lose weight you must expend more than you take in...period.  You can look at lots of other things....nutrients, protein, fat etc etc but simply put its about numbers.

Original Post by kymberly68:

But is walking (briskly) really enough?

It's more than enough, you don't need to do any exercise to lose weight.  All you need to lose weight is a calorie deficit.  If walking helps you achieve a calorie deficit then it's helping you lose weight, but it isn't mandatory that you do any exercise at all.

3 miles in 45 minutes is a good pace. 

Don't get discouraged.  You feel better don't you?  And your pants are looser?  The one way I keep myself motivated when I do not see anything on the scale is waist and hip measurement.  You will lose inches even if plateauing.

I try to do the short running bursts, for a minute or 90 seconds at least every 5 minutes.  Another way to increase the intensity is to go uphill. And add going up stairs.

The other way to accelerate the weight loss is to start lifting weights.  Makes a huge difference in how fast the weight comes off. 

Don't get discouraged.  You feel better don't you?  And your pants are looser?  The one way I keep myself motivated when I do not see anything on the scale is waist and hip measurement.  You will lose inches even if plateauing.

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Nope. My clothes are still tight.

According to my weight right now in three weeks I've lost 1 pound - but I've gone up and down during those three weeks so I've actually fluctuated over 6!

I'm just going to stick with it but I'm also thinking it wise to see a doctor. I turned 40 in November and it just got so much harder seemingly overnight!

I'm walking this afternoon. I might take that soccer ball! (Can't you just imagine the people in the neighborhood saying "hey look, there's a chubby soccer mom out there and she's ACTUALLY CHASING A BALL!" ;-)

Tip: Carry two .5 l bottles of water when you walk, and swing your arms - you'll get rid of those bingo wings and should tone those arms right up

Good luck!!

Tip: Carry two .5 l bottles of water when you walk, and swing your arms - you'll get rid of those bingo wings and should tone those arms right up

Good luck!!

kiltias, unfortunately, you cannot spot burn fat, and so carrying around a pound of water in each hand would have little effect on arm fat.

IMO, walking (or any regular exercise) is critical to long term health.  The key is regular, and to me the beauty of walking is that it requires no equipment, can be done at any time of the day, and can be done for the rest of my life.  My mother (79 years old) walks every day briskly in addition to her normal activities (gardening, housework) and is incredibly healthy.  She has been doing this as long as I can remember (at least 40 years) and is an inspiration to me.

I think that walking does help with weight loss as well, but is less critical than controlling the calorie intake.  I think of my exercise as improving my health and logevity, but part of practising "maintenance" rather than part of "losing" if that makes sense?

I've only been walking as a form of exercise since I've joined CC.  I am part of a walking challenge on this site.  I walked 107 miles in April, 148 miles in May and so far have walked 35 miles since June 1st (I am aiming for 150 miles  a month).  Along with my calorie deficit from food and walking I have lost 25 pounds since 3/16.  So I am def. a fan of walking for exercise because its free, and effective.  I do not jog or run during my walks.  I walk at a brisk pace for an extended period of time.  With walking the benefits show based on the length of time you walk.  I walk between 2-3 hours (split between the morning and the evening).  I can walk a mile in 15 mins.   I've come across many people who have walked the weight off.

Some Walking Resources that I used just today (I simply don't trust pedometers:)

1. http://maps.google.com/ ; Click Directions, Put in your walking route, and google will calculate the mileage.

2. Converting Miles Walked to Miles per hour:

Say you walked 4.6 miles in 85 minutes.

Technically walking will not help you lose fat.  But lets not get technical.

Walking DOES burn calories and helps to create a calorie deficit.  It is that calorie deficit that helps you to lose weight.

Walking will NOT make you look like a fitness model.  But it will make your legs look great and improve your cardio vascular system.

My boss lost 80 lbs by counting calories and walking 4 miles a day.  He has has kept the weight off the same way.  I have lost 26 lbs so far.   I will keep walking!

To me - walking is something I can do every day, no matter what, anywhere. 

If you want to look like a fitness model though you will have to lift weights.  But geeze - really, if you don't want to look like a model - WALK! 

The first thirty pounds I lost, the only exercise I did was walking my dog 45 minutes a day. Closer to my goal weight, I had to work harder.

I have lost 15 lbs so far (since 4/5) and I've been walking and also doing some strength training.  Someone in an earlier post said that your body will burn less calories the more it gets used to your routine.  I can attest to that.  It used to be walking for an hour @ 3.5mph every day (weather permitting) on a treadmill made me feel like I was working.  Then when I came home from college for the summer I picked the hilliest routes and walked them @ 3.5mph for an hour and felt like I was working.  Then an hour wasn't enough...I walked 3.5 mph all around where I live for 135 min and felt like I was working.  Now I'm walking 4.0mph and that feels like normal speed for me.  I've even started putting some jogging bursts in.  My body is telling me it's ready to take on more so I have to oblige.  Eventually your body might too.  I think as long as your not in a great hurry to lose weight, walking is a good lifetime activity to invest in.  I like the soccer ball idea.  And personally, I'd rather be thought of as "that chubby soccer mom chasing a ball" by people than getting honked and "whoo"ed at by drivers.  I'm getting fit for me, not for the world and certainly not to be treated like a sexy piece of meat.

You know, I've wondered about this, too, and my conclusion goes something like this:

Maybe.  It depends on a) your starting weight b) your diet and c) your fitness level at start.

The AHA minimum exercise for a health adult is 30 minutes walking (or equivalent) per day.  That's the minimum, and that's to maintain a healthy weight.  So, if you're overweight and sedentary to start and you begin a walking regimen without changing your diet, you're still bound to see *some* result merely by virtue of the fact that you've added exercise of any kind.

For me, walking doesn't come close to cutting it.  I was a student when I started trying to lose weight last year, and I was already walking about an hour a day between my apartment and campus, not to mention walking between classes.  Diet was probably the biggest issue, but I also wasn't overweight to start, just more than I wanted to be (I was 5'3"/130lbs trying to lose 15 lbs).  That meant I had to do more to lose than someone who was less fit, and that more of it had to come from my diet.

So, can you lose weight with just walking?  It depends.  That's my take, anyway.

About.com has a good article on walking. See my journal for the link.

Jeff

amethystgirl - You are correct. You can't spot burn fat. However, you can tone muscles by carrying, balancing, lifting, shifting weights.  I believe kiltias92 did use the word tone.

Part A: You will get quicker results by pairing weight training with your cardio.  Just 2-3 times a week in weight room lifting about 15 reps until it gets easy and then add more weight.  It should be a moderate effort.  If it hurts or you seriously strain, you are trying to lift too much.  Being worn out at the end of the set is totally okay.  Stretch before and after.  You can use dumbbells and a toning dvd (library or thrift store are good sources) but it takes more time to see results.  No woman will look like Arnold Swartzeneger unless she is using steroids.    

Part B:  Add up all your caloric intake on here.  Shoot for 250 calories less than you burn. 

If you burn 250 calories exercising and eat 250 less a day, you lose 1 lb a week.  You can be eating too little.  Your body thinks you are starving and your metabolism really slows down.  Your weight will shoot back up or stay the same.  This could be the case for you unless you really overindulged on something.

Do know that a lot of woman can gain a few pounds during their time of the month.  It's just temporary and comes right off.