Walk 30 minutes a Day to Lose Weight | Dr Chen Tai Ho

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Highest Obesity in Southeast Asia

According to the Economist Intelligence Unit’s ‘Tackling Obesity in Asean’ report, Malaysia has the highest obesity prevalence in Southeast Asia. The report covered Malaysia, Singapore, Indonesia, Thailand, the Philippines and Vietnam.

The report stated that the prevalence of obesity was at 13.3 per cent in Malaysia, while overweight was at 38.5 per cent. There are certain cultural factors that contribute to obesity, such as Malaysians’ love for food and their tendency to entertain guests with food. Another problem is that Malaysians tend to view obesity as a cosmetic problem rather than a health problem.

Highest Obesity

A Healthy Lifestyle

Many people think that they should take up strenuous physical exercises, such as joining marathons and triathlons, to lose weight. However, these physical challenges require a lot of training and conditioning, without which there will be a high chance of injury.

The key to achieving a healthy lifestyle and a healthy weight is consistency. You have to make the choice to exercise regularly. You don’t need to take up hardcore sports such as boxing, Muay Thai, or even HIIT training. High intensity training is not for everybody.

healthy lifestyles

The idea is to stay active. Even a 30-minute walk can help you to burn 150 calories, depending on your weight and the speed at which you are walking. Everyone can walk, so it will be a great daily activity. Other easy to moderate physical activities that can be done include jogging, hiking, swimming, yoga, pilates, aerobics, zumba, etc.

How-much-walking-to-lose-weight

Benefits of Walking 30 Minutes a Day

Make the decision today to lead a healthy and active lifestyle. Start with the commitment to walk 30 minutes a day.

Most people are not aware of the benefits of walking. It is one of the best ways to get into an exercise routine, because it is a simple method to work multiple muscle groups. The benefits will become significant once you commit yourself to walking more often and to gradually increase your pace. Also, make sure your walk is free from distractions, so that you can reap the maximum benefits of your exercise.

Walking is simple, but it has a wide range of benefits. Top of the list is it increases your heart rate, thereby improving your heart health. Studies have shown that walking at least 30 minutes a day can help to reduce the risk of heart attack and stroke by up to 27%. It can also help to control high blood pressure, improve circulation, increase good cholesterol (HDL) and reduce bad cholesterol (LDL).

Research has also shown that people who walk 30 minutes a day are less inclined to develop asthma, type II diabetes, and various types of cancers. Active people who have a daily exercise routine are also less likely to develop cancers of the breast, uterus, and colon.

Benefits of Walking 30 Minutes a Day

Benefits of Walking 30 Minutes a Day

When our body moves during walking, it increases circulation and oxygen supply to the cells in our body. This will keep us fresh and more active for longer stretches of time.

Walking 30 minutes a day also helps to jump-start the body’s metabolism. This will help to eliminate toxins and excess fat, preventing or reducing obesity. Besides burning fat, walking will aid in the reduction of fluid retention, helping to prevent cellulite.

A brisk walk for 30 minutes can help you burn anything between 100 and 300 calories, depending on your weight and walking speed. If you eventually extend your walking time to 60 minutes or an hour, you will burn approximately 200 to 600 calories.

Initially, when you begin your walk, your body will burn stored sugars as fuel. However, when you walk for 30 minutes or longer, some of the calories burnt will be from your stored fat. To keep moving, your body will release fat from your fat cells and burn it for fuel.

Therefore, you should really make the effort to walk most days of the week for at least 30 minutes each time. By doing so, you will be able to burn 1,000 to 3,000 calories per week. Your circulation and metabolism will improve gradually as well.

Remember that although you exercise, you should also practise healthy eating habits and consume a balanced diet, to gain the maximum benefits from your healthy lifestyle.

For those who are obese or morbidly obese and have challenges in movement and exercise, or cannot lose weight despite exercising regularly, you can look into taking oral weight loss pills, such as duromine and liposinol. However, these medications must be prescribed by a doctor. You are advised not to purchase weight loss pills over the counter at pharmacies or try out DIY weight loss medical prescriptions to avoid dangerous consequences.

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