You're already doing it: walking to the bus stop, heading to the bakery, or taking your dog outside. However, does this truly qualify as exercise?
Is walking effective for building muscle and burning fat, or is it merely a means of getting some fresh air?
Experts say that although walking might not be the latest trend in fitness, it still stands as an underappreciated mode of activity that can enhance both physical health and mental well-being.
Muscle Gain? Not Exactly – But It’s Still Something
"Walking engages your entire body," according to Professor Brian Carson from the University of Limerick.
As we walk, we activate major muscle groups, thereby boosting energy consumption.
However, if your goal is noticeable muscle growth, a simple daily walk might not be sufficient.
Research indicates that individuals who significantly cut down on their daily steps might experience a reduction in muscle mass – notably in the leg area.
While walking won't build muscle, it can assist in keeping your current muscles toned.
If you stroll with extra load – such as wearing a backpack – it amplifies the exertion on your muscles, particularly around the core and lower limbs.
Fat Loss? Now We're Really onto Something
Strolling is a traditional light-exertion exercise that typically places you in what’s known as the fat-burning zone – particularly if you increase your speed or tackle some inclines.
Studies indicate that "rucking" — which involves walking while carrying additional weight — may help decrease body fat percentage and aid in losing weight.
However, similar to any form of training, the greater your input, the better your output will be.
Taking a leisurely walk can be enjoyable, yet a vigorous 30-minute walk offers much more advantages.
Strolling isn't only beneficial for your physique — your mind adores it as well.
Research indicates that walking can enhance creativity by as much as 81%, elevate one's mood, and also promote development in the brain's memory hub.
Therefore, no, taking walks won't transform you into a bodybuilder.
However, it aids in maintaining muscle mass, shedding fat, decreasing stress, and enhancing cognitive function. That isn’t so shabby after all.
Scource: GQ Magazine