Dr. Austin Gontang, Director of San Diego Marathon Clinic (USA), said: “Walking mainly affects the muscles in your lower body. Such muscles include quadriceps, hamstrings, calves and glutes. Walking also works the muscles in your abdomen and back.”
The degree of development of these muscles will depend on a number of factors including gender, age and body mass, existing muscle strength and whether the person walks on an incline.
“Walking uphill increases the intensity of your workout and is a way to put extra stress on your muscles, which is the best way to build muscle,” explains Dr. Gontang.
If you don’t spend a lot of time lifting weights, one way to incorporate strength training and strengthen your muscles more is to wear a weight vest while walking. You should not start with too heavy a weight, as a sudden increase in load will put unnecessary stress on the joints.
Women should start with 2-5kg and men with 5-10kg, but choose a vest that allows you to gain or lose weight as required.
A study in the journal Ergonomics found that men who wore a 9kg weight vest while walking uphill for 10 minutes burned 6% more calories than when they did not wear one. You’ll see your heart rate increase as well, which is a clear sign that your body is working harder.
How often should you walk?
The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity (such as brisk walking) per week. That equates to about 30 minutes every weekday.
A person’s walking workout can be improved by carrying weights, interval training, or increasing speed. “Walking is a great way to start, but you can also try carrying a weighted backpack to increase the intensity of your workout and make it more challenging,” says Dr. Gontang.
Combining walking with other forms of exercise can also be helpful. In one small study, older adults participated in a 10-week exercise program that included walking or jogging plus resistance training, Dr. Fredericson said.
As a result, both groups showed improved muscle mass in the thigh muscles. However, participants who added resistance training showed greater improvement.”
How long should you walk to lose weight?
To lose weight, you must increase the number of minutes you walk to about 60 minutes on most days of the week. Walking is a low-impact aerobic exercise that allows individuals to expend energy and burn calories. If walking for an hour seems intimidating, you can break the distance into two or three large sections to start.
Walking can even help you change your diet, leading to weight loss. For example, the more you exercise, the more water you need. If you drink more water, you will feel full, so you will feel less hungry.
Walking also releases endorphins, which help reduce feelings of sadness and anxiety that can cause you to binge eat.