Many people assume that high-intensity workouts are the only way to burn fat and lose weight. But that’s just not the case when it comes to walking for women older than 50, according to a recent study.
In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. Here’s the deal.
Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.
What did the study find?
The study, which was published in the journal Nutrients in January 2022, followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. At that point, nine finished the study and 16 continued a walking routine for another 15 weeks.
All of the study participants walked about three miles for four days a week. Those in the fastest group walked about 4.1 miles an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 3.2 miles an hour and worked out for about 54 minutes a day.
Out of the 16 women who did the routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than the speed walkers.
Also worth noting? The fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower folks consistently lost fat during the study period.
Why does slow walking boost weight loss?
It’s not entirely clear. The researchers simply found that people in the slower walking group lost more weight—they didn’t determine why that was the case.
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However, the scientists theorized that walking at faster speeds could leave you breathless, which makes your body more likely to use blood sugar (a.k.a. glucose) for energy. At slower speeds, you may be more likely to burn fat instead.
However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while quick strolls condition your heart.
How slowly should I be walking?
This study found that people had the best success with losing fat when they moved at 3.2 miles an hour. However, this was a small study and it’s not clear if the results will apply to everyone.
In fact, the researchers pointed out that fast walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.
How can I incorporate more walking into my life?
To add more walking to your life, it’s best to try to create a routine, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. That can mean trying to go for a walk before work or taking a lap or two during a break in your day.
Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
