Trainer identifies best time for walks to reduce body fat accumulation

How to lose belly fat

Walking is an often-overlooked form of exercise that can help increase endurance, burn calories, and improve heart health.

Personal trainer Federica Gianni explained that starting with 15-20 minutes of walking three times a week is sufficient to begin improving your body.

She mentioned that if someone has persistent abdominal fat, particularly if they are over 40, walking can help reduce it and improve insulin sensitivity, which lowers the risk of type 2 diabetes.

You should then gradually increase your walks, aiming for up to 10,000 steps a day.

Walking after meals is also a good option, as it helps lower blood sugar and insulin levels, which can reduce fat accumulation.

If you struggle to find time for one long walk, you can do two or three shorter walks throughout the day.

Benefits of walking for health

The expert highlighted that, in addition to aiding weight loss, physical activity offers numerous health benefits.

Regular exercise, including walking, reduces the risk of heart disease, type 2 diabetes, stroke, and certain types of cancer, including bowel cancer.

Physical activity can also improve self-esteem, mood, sleep quality, and energy levels, while decreasing stress, depression, dementia, and Alzheimer's disease.

Furthermore, walking can boost immune function, help with joint pain, and even lower the risk of breast cancer.

Walking and its impact on risk factors:

• High blood pressure: Walking helps lower blood pressure at rest.
• High cholesterol: Reduces the risk of stroke and ischemic heart disease by improving cholesterol levels.
• Diabetes: Increases insulin sensitivity, which can help manage and prevent diabetes.
• Overweight or obesity: Enhances energy expenditure and speeds up metabolism, aiding in weight management.
• Stress and anxiety: Improves mood and reduces stress levels.
• Musculoskeletal issues, such as lower back pain: Reduces inflammation and pain, benefiting overall joint health.

Previously, we reported on 5 dangerous weight loss methods that pose health risks.

We also covered whether it's necessary to exercise in order to lose weight.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.