{"id":27148,"date":"2024-03-02T08:00:00","date_gmt":"2024-03-02T06:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=27148"},"modified":"2024-03-01T18:24:53","modified_gmt":"2024-03-01T16:24:53","slug":"walking-and-weight","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/walking-and-weight\/","title":{"rendered":"Walking and weight"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"27148\" class=\"elementor elementor-27148\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-96158e0 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"96158e0\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4d3171ea\" data-id=\"4d3171ea\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4308adf7 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"4308adf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Walking and weight<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78ac83cd elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"78ac83cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>March 2, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65f9565 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"65f9565\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat happens to our bodies when we walk? How does regular walking affect our health and weight?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2224fc98\" data-id=\"2224fc98\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-47b17366 elementor-widget elementor-widget-spacer\" data-id=\"47b17366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-381c3811 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"381c3811\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-53191554\" data-id=\"53191554\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-35f20206 elementor-widget elementor-widget-text-editor\" data-id=\"35f20206\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-35f20206{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70171ba1 elementor-widget elementor-widget-text-editor\" data-id=\"70171ba1\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-70171ba1{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4aa23bc0 elementor-widget elementor-widget-text-editor\" data-id=\"4aa23bc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Although walking as a workout seems too simple and ineffective for many people, experts say it can help you lose weight, improve your physical and mental health and much more.<\/p><p>Even just a <a href=\"https:\/\/dietsabc.com\/en\/sport\/10000-steps-a-day\/\">few thousand steps a day<\/a> can burn hundreds of calories and reduce the risk of diseases.<\/p><p>And<\/p><p>Walking doesn&#8217;t require expensive equipment, a gym membership or complicated movements.<\/p><p>All it requires &#8211; comfortable <a href=\"https:\/\/dietsabc.com\/en\/sport\/athletic-shoes\/\">sports shoes<\/a> and a desire to do something to improve the way you look and feel.<\/p><pre>\u00a0<\/pre><h2>What happens to our bodies during a walk?<\/h2><p>Regular walking is a simple but effective form of physical activity that offers many benefits for overall health and well-being.<\/p><p>Here&#8217;s how it works:<\/p><ol><li>Walking engages the leg, hip and <a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\">core muscles<\/a>, which contract and relax in unison &#8211; moving us forward and keeping the body balanced.<\/li><li>As physical activity increases, our heart rate speeds up, and blood flows faster through our body as muscles need more oxygen and nutrients and have to eliminate more metabolic waste products.<\/li><li>We start breathing faster to take in more oxygen and remove carbon dioxide (facilitating the exchange of gases that promote cell function and energy production).<\/li><li>As physical activity increases, calorie consumption also increases, and the body starts to use stored energy sources (glycogen and fat).<\/li><li>Physical activity, including walking, stimulates the release of <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320839\" target=\"_blank\" rel=\"noopener\">endorphins<\/a> (neurotransmitters, also called happiness hormones), which improve mood and well-being.<\/li><li>Walking outdoors is also a great way to take <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamin D<\/a> (the main source of vitamin D is sunlight), which supports bone and tissue growth, strengthens teeth, normalises heart rate and nervous system function, and much more.<\/li><\/ol><pre>\u00a0<\/pre><p>In other words, walking, like any other sustained exercise, promotes cardiovascular and lung health and develops muscles, which in turn improves balance, strengthens bones (reducing the risk of osteoporosis) and improves mood (helps reduce symptoms of stress, depression and anxiety).<\/p><pre>\u00a0<\/pre><h2>Can I lose weight just by walking?<\/h2><p>Yes, you <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/weight-loss-abc\/\">can lose weight<\/a> just by walking.<\/p><p>How much weight you will lose and how quickly you lose it depends on:<\/p><ol><li>How long and how intensively you will walk.<\/li><li>What and how much you will eat.<\/li><\/ol><pre>\u00a0<\/pre><p>If you walk at a brisk pace for 30-40 minutes every day &#8211; you will burn about 150 calories during your walk. In comparison, I burn 300 to 400 calories during an hour-long workout.<\/p><pre>\u00a0<\/pre><p>During exercise, the body initially gets energy primarily from glucose in the blood and glycogen stored in the muscles and liver.<\/p><p>Fat burning starts after about 20-30 minutes of moderate-intensity <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/your-most-suitable-heart-rate-zone\/\">aerobic exercise<\/a>, depending on individual fitness level and the intensity of the exercise.<\/p><p>So &#8211; if you want to burn fat &#8211; you should walk at a moderate to brisk pace for at least 45 to 60 minutes or more.<\/p><p>Walking is also one of the most effective ways to reduce <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/visceral-fat\/\">abdominal or visceral fat<\/a>.<\/p><p>However, don&#8217;t overdo it &#8211; if you have just started walking regularly &#8211; start with short walks or low-intensity walking and gradually increase the length and pace of your walk. Excessive\/rapid increase in exercise can contribute to increased risk of pain, injury and burnout.<\/p><p>And.<\/p><p>Remember that <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/why-cook-at-home\/\">80 per cent of slimming success is made in the kitchen!<\/a><\/p><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">Read more about how our metabolism works HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>How to stay motivated?<\/h2><p>It seems like walking is a simple habit &#8211; you just start walking, and that&#8217;s it!<\/p><p>But.<\/p><p>Anyone who has tried to start walking regularly and make it a habit knows that even one walk a day can be a challenge. Especially if you have a busy routine.<\/p><p>Plus.<\/p><p>Even if walking becomes a daily habit &#8211; it can be hard to stay motivated to keep going.<\/p><pre>\u00a0<\/pre><p>Walking feels great at first, and you start to notice changes in your health and fitness, but after a few weeks or months, these feelings are not as strong as they were at the beginning and setting goals can make a big difference to your motivation.<\/p><p>Walking is a kind of training &#8211; it means you are an athlete, and it is time to set goals as an athlete.<\/p><p>This goal doesn&#8217;t have to be about calories burned or kilograms lost.<\/p><p>But.<\/p><p>It should be SMART (Specific, Measurable, Achievable, Relevant and Time-Bound):<\/p><ol><li><u>Specific<\/u>. Decide what you want to achieve &#8211; do you want to increase your pace, cover a certain distance in one day or lose a certain amount of weight? Try to be as specific as possible (e.g. &#8220;speed up my pace&#8221; is not a specific goal, but &#8220;walk 5 kilometres in 25 minutes&#8221; is).<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"2\"><li><u>Measurable<\/u>. If you choose weight loss, this can easily be measured by stepping on a scale, whereas many fitness-related goals are often quite vague. When you walk, you can measure the number of steps, pace, distance or time. To keep track of your chosen metric, I recommend buying a fitness watch.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"3\"><li><u>Achievable<\/u>. A good goal is one beyond your current ability but which you can achieve. If your initial reaction to a goal is &#8220;I&#8217;ll never be able to do it&#8221;, you should probably try a smaller goal first and gradually raise the bar. &#8220;Achievable&#8221; also means that you should be able to define the milestones needed to achieve the goal. And these milestones must be achievable in your current life situation. For example &#8211; if you cannot hike mountains regularly because you live far from them &#8211; &#8221; Climbing Everest&#8221; might not be on this year&#8217;s list of goals.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"4\"><li><u>Relevant<\/u>. Is your walking goal compatible with your current life situation? For example, a goal of walking 15 hours a week sounds great, but it is probably impossible if you are currently working 8 hours a day, have three children attending eight different workshops and are also working on writing a novel.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"5\"><li><u>Time-bound<\/u>. You can set a date by which &#8220;X&#8221; must be completed. Better still, schedule something that cannot be postponed and will require you to concentrate as hard as possible to be in the best shape on that date. For me, it always used to be a fitness competition, but it could just as well be hiking with friends, etc.<\/li><\/ol><pre>\u00a0<\/pre><p>Once you&#8217;ve identified your SMART goal, start planning &#8211; think about what and how you should do to achieve it. For example, whether you need to walk in more challenging terrain, perhaps longer walks at weekends or regular walks every day&#8230;<\/p><p>If your goal is far in the future, it would be good to set specific milestones and a system of self-motivation. For example, if the monthly goal is met, reward yourself with new walking clothes or shoes, etc.<\/p><pre>\u00a0<\/pre><h2>How to incorporate walking into your daily routine?<\/h2><p>The amount of walking you need to maintain normal health can vary depending on your age, fitness level, health condition, etc.<\/p><p>However, there are general guidelines on the minimum amount of physical activity needed to maintain general health and well-being.<\/p><p>The <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\" target=\"_blank\" rel=\"noopener\">World Health Organisation recommends<\/a> that adults (18-64 years old) should do at least:<\/p><ul><li>150-300 minutes of moderate-intensity aerobic physical activity.<\/li><\/ul><p>Or<\/p><ul><li>75-150 minutes of vigorous aerobic physical activity.<\/li><\/ul><p>Or<\/p><ul><li>An equivalent combination of moderate and vigorous physical activity.<\/li><\/ul><pre>\u00a0<\/pre><p>Walking at a moderate pace falls into the category of moderate-intensity aerobic activity, which means that about 2.5 hours of walking per week at a brisk pace (at least 10 minutes at a time without a break) is needed to maintain your health.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p><p>If you walk longer, you will further reduce your risk of disease (improve your health) and burn more calories (you can eat more and maintain your current weight or eat as you used to and reduce weight gain or lose weight).<\/p><pre>\u00a0<\/pre><p>There are many ways to incorporate walking into your daily routine.<\/p><p>Here are some ideas:<\/p><ul><li>Use a fitness watch to see how many steps you actually walk and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18029834\/\" target=\"_blank\" rel=\"noopener\">motivate yourself to move more<\/a>.<\/li><li>Make it a habit to go for a brisk walk on your lunch break and\/or after dinner (even better if you do it together with friends or family).<\/li><li>Walk your dog every day or join a friend walking their dog.<\/li><li>Walk to work. If it&#8217;s too far, park further away or get off the bus a few stops earlier and walk the rest of the way.<\/li><li>Get your children to school on foot and go to the grocery store on foot.<\/li><li>Try to vary your routes to make walking more interesting.<\/li><li>Go hiking.<\/li><\/ul><pre>\u00a0<\/pre><h2>How to get the most out of a walk?<\/h2><p>The answer is by walking more or at a higher intensity.<\/p><p>Here are some ways to do it:<\/p><ol><li>If walking is your main physical activity &#8211; walk at least 30 minutes a day. If weight loss is your goal, try to walk longer &#8211; at least 45-60 minutes. Some people find that setting a walking goal, e.g. <a href=\"https:\/\/dietsabc.com\/en\/sport\/10000-steps-a-day\/\">10,000 steps a day<\/a>, helps them to walk more. Choose an achievable goal\u2014even a 10-minute walk or 5,000 steps a day is better than nothing!<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"2\"><li>Pick up the pace &#8211; walking faster improves cardiovascular and respiratory health and helps you burn more calories. If you find it difficult to walk at a brisk pace for 30 minutes without a break, vary your pace &#8211; walk at a normal pace for one minute or one block, then walk briskly for the next minute or block.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"3\"><li>Vary your route &#8211; find a route with a slight incline, hills or stairs. Walking on an incline will work your leg muscles more than walking on a flat surface and will also put more strain on your glutes and hamstrings.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"4\"><li>If you want to increase the load, walk with a weight vest or leg weights.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"5\"><li>If you want to work your arm muscles while walking &#8211; try walking with light dumbbells or arm weights. One of my clients started walking with two 1-litre water bottles, aiming to drink them both during the walk.<\/li><\/ol><pre>\u00a0<\/pre><ol start=\"6\"><li>Increase the distance over time. After walking the same distance consistently for a few weeks, try gradually increasing it. Sometimes, the best way to do this is to listen to music or a podcast while you walk.<\/li><\/ol><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Walking is a moderate-intensity exercise that anyone can easily incorporate into their daily routine, regardless of age and fitness level.<\/p><p>Walking improves cardiovascular health, strengthens the respiratory system, boosts energy levels and improves mood.<\/p><p>Regular walking can also help you maintain or lose weight and belly fat.<\/p><p>The best option for effective weight management is physical activity in combination with a nutritious and balanced diet.<\/p><pre>\u00a0<\/pre><p>Eat tasty, eat balanced, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d0f6c85 elementor-widget elementor-widget-toggle\" data-id=\"4d0f6c85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1291\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1291\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1291\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1291\"><p><a href=\"https:\/\/www.semanticscholar.org\/paper\/Exercise-Physiology%3A-Energy%2C-Nutrition%2C-and-Human-McArdle-Katch\/13a88bc952b1cb95f885f44239ea8784039e6b91\" target=\"_blank\" rel=\"noopener\">Exercise Physiology: Energy, Nutrition, and Human Performance<\/a><\/p><p><a href=\"https:\/\/www.academia.edu\/43185899\/Exercise_Physiology_Theory_and_Application_to_Fitness_and_Performance_by_Scott_Powers_Edward_Howle\" target=\"_blank\" rel=\"noopener\">Exercise Physiology: Theory and Application to Fitness and Performance by Scott Powers Edward Howle<\/a><\/p><p><a href=\"https:\/\/www.mdthinducollege.org\/ebooks\/exercise_Physiology\/Physiology_of_Sport_and_Exercise_5th_Edition.pdf\" target=\"_blank\" rel=\"noopener\">Physiology of Sport and Exercise<\/a><\/p><p><a href=\"https:\/\/edisciplinas.usp.br\/pluginfile.php\/7965558\/mod_resource\/content\/1\/Colegio%20Americano%20de%20Medicina%20do%20Esporte_Guidelines%20for%20Exercise%20Testing%20and%20Prescription%20-%20ACSM%202018.pdf\" target=\"_blank\" rel=\"noopener\">ACSM&#8217;s Guidelines for Exercise Testing and Prescription<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC474733\/\" target=\"_blank\" rel=\"noopener\">The Benefits of Exercise for the Clinically Depressed<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23798298\/\" target=\"_blank\" rel=\"noopener\">Lack of exercise is a major cause of chronic diseases<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15518309\/\" target=\"_blank\" rel=\"noopener\">Effects of exercise on anxiety, depression and mood<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9973590\/\" target=\"_blank\" rel=\"noopener\">Long-term effects of aerobic exercise on psychological outcomes<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23630504\/\" target=\"_blank\" rel=\"noopener\">Effects of exercise and physical activity on anxiety<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16901889\/\" target=\"_blank\" rel=\"noopener\">Relations of self-motivation, perceived physical condition, and exercise-induced changes in revitalization and exhaustion with attendance in women initiating a moderate cardiovascular exercise regimen<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12439651\/\" target=\"_blank\" rel=\"noopener\">Dose-response effect of walking exercise on weight loss. How much is enough?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25921307\/\" target=\"_blank\" rel=\"noopener\">Can the Affective Response to Exercise Predict Future Motives and Physical Activity Behavior? A Systematic Review of Published Evidence<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4333108\/\" target=\"_blank\" rel=\"noopener\">Affective response to exercise and preferred exercise intensity among adolescents<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25566464\/\" target=\"_blank\" rel=\"noopener\">Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18220642\/\" target=\"_blank\" rel=\"noopener\">Metabolic obesity: the paradox between visceral and subcutaneous fat<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21951360\/\" target=\"_blank\" rel=\"noopener\">A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17637702\/\" target=\"_blank\" rel=\"noopener\">A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials<\/a><\/p><p><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/2712935\" target=\"_blank\" rel=\"noopener\">The Physical Activity Guidelines for Americans<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19127177\/\" target=\"_blank\" rel=\"noopener\">American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24438736\/\" target=\"_blank\" rel=\"noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10546695\/\" target=\"_blank\" rel=\"noopener\">Effects of intermittent exercise and use of home exercise equipment on adherence, weight loss, and fitness in overweight women: a randomized trial<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26574810\/\" target=\"_blank\" rel=\"noopener\">Aerobic physical activity and dietary advice advocated in obesity and overweight<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15561636\/\" target=\"_blank\" rel=\"noopener\">The role of exercise for weight loss and maintenance<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20613650\/\" target=\"_blank\" rel=\"noopener\">Comparison of energy expenditure to walk or run a mile in adult normal weight and overweight men and women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22446673\/\" target=\"_blank\" rel=\"noopener\">Energy expenditure comparison between walking and running in average fitness individuals<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11744658\/\" target=\"_blank\" rel=\"noopener\">Physiological and metabolic responses to a hill walk<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4a7b9e67 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a7b9e67\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container 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class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22892\" alt=\"How to find time for cooking and exercise\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-atrast-laiku-gatavosanai-un-fiziskajam-aktivitatem.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\">\n\t\t\t\tHow to find time for cooking and exercise?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to prioritise your health, organise your schedule and find time for both cooking and workouts?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-find-time-for-cooking-and-exercise\/\" aria-label=\"Read more about K\u0101 atrast laiku gatavo\u0161anai un fiziskaj\u0101m aktivit\u0101t\u0113m?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22212 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-veseligs-uzturs tag-hormoni tag-hormonu-disbalanss\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22214\" alt=\"Hormoni kas tie t\u0101di un ko tie dara?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\">\n\t\t\t\tHormones - what are they, and what do they do?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>K\u0101 hormoni ietekm\u0113 m\u016bsu organismu &#8211; m\u016bsu vesel\u012bbu un izskatu? Kas ir hormonu disbalanss, k\u0101das ir t\u0101 paz\u012bmes un k\u0101 ar to c\u012bn\u012bties?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\" aria-label=\"Read more about Hormoni &#8211; kas tie t\u0101di un ko tie dara?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-27260 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-fitness tag-treninu-programmas-efektivitate\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/workout-program-for-the-best-results\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Treninu-programma-maksimalam-rezultatam-256x300.jpg\" class=\"attachment-medium size-medium wp-image-27261\" alt=\"Workout program for the best results\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Treninu-programma-maksimalam-rezultatam-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Treninu-programma-maksimalam-rezultatam-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Treninu-programma-maksimalam-rezultatam.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/workout-program-for-the-best-results\/\">\n\t\t\t\tWorkout program for the best results\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Optim\u0101las veiktsp\u0113jas treni\u0146u programma vai &#8211; kas mums pal\u012bdz un, kas trauc\u0113 sasniegt lab\u0101ko iesp\u0113jamo rezult\u0101tu?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/workout-program-for-the-best-results\/\" aria-label=\"Read more about Treni\u0146u programma maksim\u0101lam rezult\u0101tam\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-11741 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-atras-dietas tag-badosanas tag-dietas tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/08\/Ka-notievet-atri-un-uz-visiem-laikiem-256x300.jpg\" class=\"attachment-medium size-medium wp-image-11742\" alt=\"How to lose weight fast and forever\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/08\/Ka-notievet-atri-un-uz-visiem-laikiem-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/08\/Ka-notievet-atri-un-uz-visiem-laikiem.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\">\n\t\t\t\tHow to lose weight fast and forever\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>You can lose weight quickly, which, after the so-called &quot;fast&quot; diets, also returns quickly and usually with a surge. Lose weight quickly with the understanding - it is not possible to lose weight by reducing body fat %\u2026<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\" aria-label=\"Read more about K\u0101 notiev\u0113t \u0101tri un uz visiem laikiem\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5e3d4548 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5e3d4548\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1b7e771c\" data-id=\"1b7e771c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3aa4a1f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3aa4a1f6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1b2714c4\" data-id=\"1b2714c4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4f2937cc\" data-id=\"4f2937cc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What happens to our bodies when we walk? How does regular walking affect our health and weight?<\/p>","protected":false},"author":25,"featured_media":27149,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,87],"tags":[76,39],"class_list":["post-27148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-svara-samazinasana","tag-svara-samazinasana","tag-tievesana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/27148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=27148"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/27148\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/27149"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=27148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=27148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=27148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}