It is not mandatory to make intense efforts to lose weight. A quick, regular walk is enough to get back in shape.
When you try to lose a little weight, you immediately imagine that you will have to multiply your efforts to achieve a good result. However, according to the latest study by the National Nutrition and Health Program (PNNS), a few minutes of walking several times a week are enough to burn calories.
30 minutes 5 times a week
This is the Ministry of Health and Prevention who detailed the good habits to adopt to stay healthy and lose weight without having a very intense physical activity. For the PNNS, it is recommended for an adult to do at least 30 minutes of brisk walking per day at least 5 times per week (compared to 60 minutes for children and teenagers).
Up to 300 calories burned
The PNNS has estimated that for one hour of walking, at 6 kilometers per hour (which corresponds to the pace of a brisk walk), a person weighing 70 kilos consumes up to 300 calories. Even when walking at a more moderate pace (1 km/h), the same person will burn around 100 calories.
Depending on your habits and your weight, you may even consume more calories on the same type of exercise.
A daily habit
The study specifies that it is not necessarily necessary to block a specific beach during the day to perform this fitness walk. It can indeed be integrated into your daily trips if you work close to your home. For those who take the transport in public, getting off a few stations earlier can also be a solution.
During the day, it is also necessary to seize every little opportunity to make a light effort, in particular to favor the stairs when possible. If you are not yet sure of your walking pace, the PNNS recommends equipping yourself with a pedometer to measure your effort.
In addition, for people who have had very little sporting activity so far, 15 to 20 minutes of daily walking is enough to begin to regain the rhythm. Once the 30-minute walk is fully integrated into your daily life, it will be possible to add more intense physical activity to boost your metabolism.
Of course, it is essential to support this new routine with the most balanced diet possible.