A personal trainer has revealed how you can introduce walking into your routine to shed “stubborn abdominal fat” and the best times to head out this summer.
Walking is an “overlooked” form of exercise that can help you build stamina, burn calories and boost your heart health, but it’s not necessary to walk for hours, according to the NHS.
Personal trainer Federica Gianni reiterated this to Bella magazine, explaining that 15-20 minutes a week is sufficient to get you started, and you can walk at certain times of the day to beat the heat.
Federica said: “If you’ve got stubborn abdominal fat, especially if you’re over 40, then walking can help reduce this, as well as help insulin sensitivity and lower Type 2 diabetes risk.”
They said you can begin with 15-20 minutes, three times a week. You can then raise it and aim for 10,000 steps a day on at least five days of the week.
Sarah Campus, another personal trainer, said: “After mealtimes is also a good option, as it’ll help lower your blood sugar and insulin levels, which can reduce fat storage.”
If you find it difficult to find time for one long walk, you could opt for two or three shorter walks each day, with early mornings and later evenings a good option if you want to avoid the heat.
Federica also suggested working your walks into your daily routine, which could include leaving your car further away when you visit the supermarket so you have to walk further.
The NHS said even a quick 10-minute walk each day can be counted towards an individual’s 150 minutes of weekly exercise. This is what’s recommended in the physical activity guidelines.
It said a brisk walk is roughly three miles an hour, and you can tell you’re walking at the correct pace if you’re able to talk but can’t sing the words to a song.
In addition to helping you lose weight, physical activity comes with a raft of health benefits.
The health service said those who exercise regularly have a lower risk of developing heart disease, type 2 diabetes, stroke, and some types of cancer, including bowel.
Physical activity can also improve your self-esteem, mood, sleep quality and energy and limit your risk of stress, depression, dementia and Alzheimer’s.
According to Harvard Medical School, there are also a number of surprising benefits associated with walking, including tackling the impact of weight-promoting genes.
It also said walking can combat our cravings for sweet foods, boost immune function, help with joint pain, and even reduce the risk of people developing breast cancer.
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