What to Expect in 21 Days of Walking With Us - Walk at Home® (2024)

FAQs

What to Expect in 21 Days of Walking With Us - Walk at Home®? ›

After 21 days of walking: you are down a size of clothing! Muscles are more defined, inches are lost, 6-10 pounds are gone! Your energy is through the roof! All health measurements improve- blood pressure, cholesterol, glucose levels and so much more!

For example, people who are new to working out will typically see cardio and muscle gain within two to four weeks. In contrast, significant fat loss might take around four months or longer. There are several other immediate benefits of physical activity.

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

It's much more science-based fitness than a stroll around the neighborhood. These workouts operate at the speed we need for aerobic benefits. They challenge muscles in a way that outdoor walking doesn't.

If you simply want to move around more, then yes: Walking around your house is exercise. If your goal is to improve your health, moderate-intensity exercise is recommended. 3 You may need to boost the intensity of your walking to hit this goal.

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

“If all you do is walk briskly for 30 minutes, you've burned just 200 calories. Since 3,500 calories is a pound of fat, you'd need 17.5 days to lose one single pound. At most, you'd be losing two pounds a month.

The benefits of walking 30 minutes daily for a month, equating to 3,000-4,000 daily steps for most, are substantial, especially for those who are completely sedentary. Those benefits increase the more you can walk, so there has never been a better reason to get moving today.

Health benefits of walking

increased cardiovascular and pulmonary (heart and lung) fitness. reduced risk of heart disease and stroke. improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes. stronger bones and improved balance.

A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.

Is walking in your house the same as walking outside? ›

Much like outdoor walking, walking indoors — either up and down the hallway or in-place — can be beneficial for weight loss if you reach high intensities. A key to maximizing the benefits of at-home walking workouts is by minimizing the sedentary (TV viewing) times and making the most of incidental activities.

Just going to a different office building, or walking around the block, could be as many as 100 steps. If you did that three times a day, you'd be 300 steps closer to your goal. If you're at home, you could: walk on the spot, or around the house, while waiting for the kettle to boil.

“Walking outdoors gives you other benefits, such as sunlight and walking up and down hills for increased difficulty,” Bruscato said. “But when that's not an option, walking in place is a great alternative. And some physical activity is always better than none.”

Hop in Place

This is a great way to get your body moving and add up your step total.

There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks.

The U.S. Department of Health and Human Services says you need more than 300 minutes of moderate-intensity aerobic exercise a week to lose weight. 5 That means you need to walk 60 or more minutes five days a week. Adding two days of strength-training a week also helps you manage your weight.

Speed Matters When Walking for Fitness

If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.

A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.