A recent study suggests that walking at a slower pace might be more effective for fat loss than brisk walking, particularly for women over 50. The research, which followed postmenopausal women, revealed that participants who walked more slowly over a longer duration experienced significantly greater fat loss than those who increased their walking speed.
The study, published in Nutrients in January 2022, involved 25 postmenopausal women who followed a structured walking routine for 30 weeks. While all participants walked approximately three miles per session, four days a week, the group was split into two: a “fast walking” group, which walked at a pace of 4.1 miles per hour for 45 minutes daily, and a “slow walking” group, which walked at 3.2 miles per hour for 54 minutes each day.
Over the 30-week period, those in the slower group lost nearly three times as much fat as their faster counterparts. Interestingly, while the fast walkers saw minimal fat loss until completing the full 30 weeks, those in the slow walking group experienced consistent fat reduction throughout the study.
The Science Behind Slow Walking
While the reasons behind this difference remain unclear, the researchers suggest that walking at a faster pace may push the body to rely more on glucose (blood sugar) for energy, rather than fat. In contrast, walking at a more moderate speed could encourage the body to burn fat more efficiently.
However, the study’s authors caution that more research is needed to fully understand the underlying mechanisms. They also note that although slow walking seems beneficial for fat loss, faster walking can still offer cardiovascular benefits and improve heart health.
Walking Pace and Fat Loss: What You Need to Know
The study’s findings indicate that walking at a pace of 3.2 miles per hour may yield optimal results for fat loss. However, the researchers acknowledged that individual differences may influence the best walking speed for fat loss. Previous studies suggest that both slow and fast walking can contribute to fat reduction, depending on the duration and intensity of exercise.
For those looking to incorporate more walking into their routine, Albert Matheny, a registered dietitian and strength coach, recommends starting small. Whether it’s a brisk walk in the morning or a few laps during work breaks, consistency is key. “Even small steps add up,” Matheny advises. “Do what you can, when you can.”
Takeaway
While high-intensity workouts are often touted as the best way to lose fat, this study underscores the potential benefits of walking at a slower pace, especially for women over 50. Whether you’re looking to shed a few pounds or simply stay active, slow and steady walking may be a simple yet effective strategy for weight loss.
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