Walking After 55: Exact Duration to Flatten Lower Belly Fat | Eat This Not That

Lower belly fat after age 55 can be particularly frustrating, often persisting despite consistent effort with diet and exercise. The issue isn’t simply about fat storage; it’s often linked to weakening posture, altered breathing patterns, tightened hips, and a diminished ability of the abdominal wall to support the torso. Fortunately, consistent, low-impact movement, like walking, can be a powerful tool for addressing these underlying factors and promoting fat loss.

The Benefits of Walking for Flattening Your Lower Belly

Walking offers a unique advantage in managing lower belly fat because it addresses multiple contributing factors simultaneously. It encourages frequent movement, supports consistent energy expenditure, and fosters habits that are easier to maintain over time. Unlike high-intensity workouts, walking is gentle on the joints and allows for consistent activity, even on days when more strenuous exercise isn’t feasible. This consistency is key to creating a sustained calorie deficit, which is fundamental to fat loss.

Research suggests that walking improves circulation, supports joint health, and aids in overall recovery, making it easier to maintain a regular exercise routine. A study published in GeroScience highlights the multifaceted benefits of walking for healthy aging, extending beyond weight management to include improvements in molecular mechanisms related to overall health.

Walking also complements other forms of exercise. Strength training builds muscle mass, increasing metabolic rate, while harder cardio challenges the cardiovascular system. Walking fills the gap by providing low-stress movement that increases total daily energy expenditure without hindering recovery.

How Long Should You Walk to See Results?

Creating a calorie deficit is essential for fat loss, and walking can contribute significantly to this. Current activity guidelines recommend 150-300 minutes of moderate physical activity per week. For adults over 55, this generally translates to 30 to 60 minutes of walking per session, several times a week.

There are two effective approaches to incorporating walking into your routine:

Steady-State Walking

• Duration: 45 to 60 minutes
• Pace: Brisk enough to elevate your heart rate while still allowing you to carry on a conversation.
• Frequency: 4 to 6 days per week

This approach is ideal for those who prefer longer, more relaxed walks. The extended duration increases overall calorie burn and strengthens the cardiovascular system without placing excessive stress on the body.

Interval Walking

• Duration: 25 to 40 minutes
• Structure:
  • Warm up for 5 minutes at an easy pace
  • Walk fast for 1 to 2 minutes
  • Walk easily for 2 to 3 minutes
  • Repeat for 20 to 30 minutes
  • Cool down for 5 minutes

Interval walking is a time-efficient option that delivers significant metabolic benefits. Alternating between periods of higher and lower intensity challenges the cardiovascular system and boosts calorie expenditure.

Research published in Nutrients suggests that walking speed can influence body fat distribution, highlighting the importance of varying intensity to maximize results.

Maximizing the Benefits of Walking

While walking is effective on its own, combining it with other healthy habits can amplify its benefits:

• Prioritize Consistency: Regular walking, even in shorter durations, is more effective than sporadic, intense workouts.
• Incorporate Strength Training: Building muscle mass boosts metabolism and improves the body’s ability to utilize carbohydrates.
• Utilize Incline: Walking on an incline increases calorie burn and engages the glutes and hamstrings more effectively.
• Focus on Posture: Maintaining good posture while walking enhances muscle engagement and improves overall body alignment.
• Break Up Sedentary Time: Short walks throughout the day can support blood sugar control and increase daily calorie expenditure.
• Nourish Your Body: A balanced diet provides the energy needed to support your walking routine and optimize fat loss.

making walking a regular part of your daily routine can lead to sustainable fat loss and improved overall health. When movement becomes a consistent habit, the benefits extend far beyond the scale, contributing to a higher quality of life.

References

1. Serwe, Katrina M et al. “Effectiveness of long and short bout walking on increasing physical activity in women.” Journal of women’s health (2002) vol. 20,2 (2011): 247-53. Doi:10.1089/jwh.2010.2019
2. Ungvari, Zoltan et al. “The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.” GeroScience vol. 45,6 (2023): 3211-3239. Doi:10.1007/s11357-023-00873-8
3. La New, Jacquelyn M, and Katarina T Borer. “Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women.” Nutrients vol. 14,3 627. 31 Jan. 2022, doi:10.3390/nu14030627