Many individuals suffering from obesity and lacking the motivation to exercise find it difficult to maintain a consistent workout routine, resulting in a struggle to achieve a slimmer physique. Today, we introduce a fitness activity suitable for most beginners and those with larger body sizes that is much easier to sustain than running. Although running is an efficient fat-burning exercise, many obese individuals have poor physical endurance due to a lack of regular exercise, making it challenging to continue running. The daily goal of running several kilometers can be a torment to both body and mind, and many give up within a few days. So, what exercise is more suitable for beginners looking to lose weight? The answer is brisk walking. That’s right, brisk walking, an underrated fat-burning exercise. While it may not burn calories as efficiently as running, it is easier to maintain and achieve the goal of walking 4-5 kilometers daily, as opposed to running the same distance. Brisk walking is less intense than running and, by maintaining a proper pace, can burn approximately 320 calories per hour, compared to around 550 calories burned by jogging for an hour. Weight loss beginners often find it hard to run for more than half an hour, but can complete a daily total of one hour of brisk walking exercise (which can be divided into two 30-minute sessions). Therefore, brisk walking is an underrated fat-burning exercise, much easier than running, and suitable for those without a fitness foundation to engage in exercise! Of course, proper posture and technique are essential when brisk walking: 1. Keep your head upright and eyes looking straight ahead to maintain the natural curvature of the cervical spine and reduce neck stress. 2. Slightly tighten your abdomen, relax and lower your shoulders, avoid shrugging, and let your arms swing naturally with a moderate amplitude, approximately at a 45-degree angle to the body. 3. When walking briskly, each step should land on the heel first, then quickly transition to the ball of the foot, propelling the body forward with the push from the foot. 4. During brisk walking, inhale every 2-3 steps and exhale every 2-3 steps, maintaining a breathing rhythm that provides ample oxygen supply to the body and prevents fatigue and discomfort due to lack of oxygen. For the elderly or those with weaker physical conditions, it may be necessary to reduce the pace to suit their physical capabilities. Those aiming to lose weight through brisk walking should increase their stride and swing amplitude to intensify the exercise. 5. During brisk walking exercises, you can wear headphones to listen to music, making time pass more quickly. 6. While losing weight through brisk walking, it is also important to manage your diet and control the daily calorie intake, such as reducing the daily caloric intake by 400-500 calories compared to usual, which can enhance the body’s calorie deficit and double the fat-burning efficiency.
