Does Walking Burn Belly Fat?

Ladies over 40, have you ever found yourself on the treadmill feeling like you should be pushing yourself harder? Maybe you start to feel guilty, like you're not doing enough and you're asking yourself does walking burn belly fat or am I wasting my time here?

(Just a reminder, there's no need to feel guilty about exercise - any movement is a win!)

Unfortunately, walking often gets a bad reputation in the fitness world. Some fitness experts even dismiss walking as not being a "real" workout.

The truth is, however, that walking has numerous benefits for our aerobic fitness and strength - yes, especially for women over 40!

My latest article covers everything from how long to walk to how intense your workout should be, based on the latest research. And I've even included a yummy heart-healthy Balsamic Vinaigrette recipe if you're looking to up your nutrition game wink, wink.

So don't toss those comfy walking shoes just yet - they may be the key to reaching your fitness goals and getting rid of that menopause belly fat!

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Walking for your heart and lung health

If you're looking for a simple yet effective way to improve your heart health, consider taking a brisk walk around your neighborhood. Research has shown that even just 30 minutes of brisk walking per day can significantly enhance your V02 max, which is the maximum amount of oxygen your body can utilize during exercise. This means that walking can help you become more efficient at using oxygen to produce energy during physical activity, leading to improved aerobic fitness. [1] So does walking burn belly fat? Yes it can.

Aside from boosting aerobic fitness, regular walking can also reduce risk factors associated with cardiovascular disease. Studies have shown that adopting a walking routine can lead to reductions in blood pressure, body mass index (BMI), waist circumference, and overall body fat.  It can also help to reduce stress especially if you're out in nature.

If you find yourself short on time, don't worry - you can still benefit from walking by breaking it up into shorter intervals throughout the day. For example, three 10-minute bouts of walking spread out over the course of the day can still provide cardiovascular benefits.

I often have my clients walk for 10 minutes after each meal as it helps with digestion and with losing belly fat.

So, even if you can't fit in a full 30-minute walk, any amount of walking can help improve your heart health.

Walking for strength and strong bones

While walking may not be the first thing that comes to mind when you think of strength training, it can still have a significant impact on maintaining muscle mass. Research has shown that walking can help prevent muscle wasting, even among older adults. In fact, one study found that performing higher amounts of moderate to vigorous physical activity, including walking, can reduce the risk of sarcopenia - a condition characterized by the loss of muscle mass and function commonly seen in older adults. 

But that's not all - walking can also help keep your bones strong. Because walking is a weight-bearing activity, it helps to maintain bone density and strength. This can be especially important for women over 40, who are at higher risk for osteoporosis. By incorporating regular walking into your routine, you can help keep your bones healthy and prevent the development of this condition. 

So, while walking may not give you bulging muscles or a chiseled physique, it can still be an effective way to maintain muscle mass and keep your bones strong as you age.

Does walking burn belly fat? Yes if you keep up the intensity.

Although walking is a great way to improve your overall health and wellbeing, it's important to pay attention to the intensity of your activity. According to the Canadian Society for Exercise Physiology (CSEP), adults between the ages of 18 and 64 should aim to perform 150 minutes per week of moderate to vigorous exercise. 

While brisk walking is one of the activities recommended by the CSEP, they also emphasize the importance of intensity. Moderate-intensity physical activities should cause you to sweat a little and breathe harder, while vigorous-intensity physical activities should make you sweat and feel out of breath. 

To monitor your intensity level, you can use a simple technique known as "the talk test". This involves assessing your ability to talk while exercising. You should be able to talk, but carrying on a conversation may be challenging. If you can talk with ease, it's time to increase the pace of your walking to make it more challenging. By doing so, you can ensure that you are meeting the recommended guidelines for moderate to vigorous exercise, which can provide significant benefits for your overall health and wellbeing.

How to maximize belly fat burn through walking 

If you want to maximize the benefits of your walking workout, there are a few simple changes you can make. One way is to mix up the terrain on your outdoor walks or incorporate hills and the incline function into your treadmill routine to add some challenge and intensity.

But the key to seeing real results from a walking program is consistency. Even if you can't fit in a formal workout, try to walk as much as possible throughout your day. Make walking a part of your daily routine, and you'll start to see improvements in your overall fitness. Does walking burn belly fat? Yes - if you do it consistently.

To enhance the heart-healthy benefits of your walking routine, consider adding certain nutrients to your diet. My Balsamic Vinaigrette recipe is a great place to start. This easy-to-make dressing contains heart-healthy mono-unsaturated fatty acids and fresh garlic, which can help protect against heart disease. It's also a healthier alternative to store-bought dressings that are often high in sugar, salt, and preservatives. With its delicious flavor, you can elevate any salad to a whole new level in just minutes.

Heart Loving Balsamic Vinaigrette

Ingredients

½ cup of extra virgin olive oil

½ cup balsamic vinegar (beware of added fillers and preservatives)

1 Tbsp Dijon mustard

1 Tbsp of honey, unpasteurized

1 tsp sea salt

½ tsp black pepper, fresh cracked

¼ tsp onion powder

1 clove of fresh garlic, pressed & minced (or 1 tsp garlic powder)

Preparation

Place all ingredients in a mason jar and close the lid tightly.

Shake the ingredients until well blended.

Drizzle 1-2 Tb(s) on your favourite salad to add a savoury heart-healthy nutritional punch.

REFERENCES

[1] Science Direct - Preventative Medicine Journal (January 2005): The effects of short- vs. long-bout exercise on mood, VO2max, and percent body fat

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