Most people believe that faster exercise burns more calories and is therefore more effective for weight loss. However, recent research reveals that for super obese individuals, slow walking is actually more beneficial for weight loss than brisk walking. This is because slow walking burns more calories than brisk walking over the same distance. Thus, slow walking can be considered a weight loss treasure for obese individuals.
Slow Walking: The Weight Loss Secret Weapon for Obese Individuals
Slow walking is the exercise experts recommend for super obese individuals.Not only does it burn significant calories, but it also reduces the strain on knee joints caused by excess body weight. Moreover, slow walking avoids excessive heart rate elevation, helping overweight individuals burn excess body fat while simultaneously easing cardiovascular burden. This aids in preventing conditions such as adult-onset diabetes, hypertension, hyperlipidemia, heart disease, and fatty liver disease.
Of course, achieving weight loss through slow walking still requires a strict plan.
1. Foundational Plan
This stage focuses on correcting poor walking posture, acclimating the body to walking, and establishing a consistent walking routine.
Suitable for: Individuals with a BMI over 35.
Speed: 2.5–3.0 kilometers per hour.
Pace: 60–70 steps per minute.
Duration: 3 times weekly, 20 minutes per session.
2. Advanced Plan
Once your body has fully adapted to the above exercise regimen—and your weight has likely decreased—you can progress to this plan.
Suitable for: BMI 30–35.
Speed: 3.0–4.0 km/h.
Pace: 70–90 steps per minute.
Duration: 3 times per week, 30–40 minutes per session.
Note: If this plan feels effortless, incorporate uphill walking at the same frequency. If you dislike the cold treadmills at the gym, the small hills in your neighborhood park are an excellent alternative.
3. Advanced Plan