This is an interesting study that looked at people trying to lose weight through either dietary changes alone OR dietary changes and a regular walking program. I’ve become more interested in ways that people can lose weight in a healthy way as I see more and more people that are obese and/or diabetic.
“Although walking did modestly increase fat loss, virtually every other body composition and cardiometabolic outcome—with the exception of insulin [which was also better for the walking + diet group]—was similar between the two groups. This indicates that walking per se doesn’t have additive benefits outside of dietary changes.”
In other words, regular walking is helpful for weight loss, but primarily when combined with a good diet (and consistent guidance, as is described in the article).
The reviewers also mentioned several other benefits of a regular walking habit that are very significant. These come from some other studies that are cited in the article:
“Walking has well-established benefits for mental health and cognition. A systematic review found that walking can combat depressive symptoms in a variety of populations, making it a useful adjunct for depression therapies. In postmenopausal women specifically, walking also appears to reduce anxiety and insomnia, with multiple studies confirming a benefit for sleep quality. Walks in rural or natural settings, specifically, can benefit mood and cognitive restoration, while also quelling sympathetic nerve activity (the “fight or flight” system) and heightening parasympathetic nerve activity (the “rest and digest” system) as a result of its calming effects. Lastly, regular walking—even as little as 15 minutes per day, four days per week—is associated with greater longevity, especially in the elderly.”
https://examine.com/nutrition/can-walking-help-dieters-shed-fat/?utm_source=newsletter&utm_medium=email&utm_campaign=blog-100317
