?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
How Slower Walking Leads to More Fat Burn (and Muscle Gains)
First things first: Why did slower walking result in more fat lossand lean muscle gains in the study participants? According to Emily Stern, a fitness coach, competitive bodybuilder and co-founder of the personal training program Fit Responder, the answer is all about energy efficiency and recovery."Slower, longer walking sessions allow the body to tap into fat stores more efficiently, especially in individuals with higher starting body fat levels,” she explains. “It’s less taxing on the joints and nervous system, which means people can stay more consistent and recover faster between sessions. Over time, that consistency leads to better overall fat loss.”
That same logic applies to women over 50, for whom sustainability is often more important than intensity. “Consistency beats intensity every time—especially for women over 50,” says Carrie Lupoli, IBNFC, a board-certified nutritionist and health coach. “We’ve been sold the lie that we need to go hard or go home, but slow and steady movement, done regularly, actually works with your body, not against it. This isn’t about drastic changes—it’s about doing something sustainable and sticking with it.”Related: Reducing This One Food May Boost Metabolism More Than Fasting, Scientists Say
“Decreased estrogen affects fat distribution and metabolism, reduced muscle mass (from natural sarcopenia) lowers metabolic rate, and joint issues—like arthritis—can make high-impact workouts harder,” Katzman says.
Those symptoms go beyond the physical. “A drop in estrogen can impact insulin sensitivity—which increases appetite and cravings—along with dopamine and serotonin production, which affects your mental health,” Schofield continues. “You may also experience sleep disturbances, brain fog, loss of muscle mass and even bone loss.”
Related: This Common Habit Could Be Harming Your Heart Health, According to Scientists
What’s the Best Walking Speed for Weight Loss, Really?
Translation? “For maximum weight loss and fat burning benefits, consider walking at 2-3 mph (a conversational pace) for fat burning, 3-4 mph for cardiovascular benefits and occasionally at 4+ mph or adding inclines for greater calorie burn,” adds Katzman.
Related: This Is the Absolute Best Walking Workout for People Over 50, According to a Physical Therapist
“Think 30 to 60 minutes, most days of the week—and yes, slow and steady totally counts,” says Lupoli. “If you feel like mixing it up, go for it, but don’t feel like you have to speed it up. This is about building a habit you can keep up with, not burning out in week one.”
Related: Is 3 Hours a Week Enough Exercise? Here's What Trainers Say
What Matters Most for Weight Loss
“In fact, the average person burns around 500 calories for every 10,000 steps,” she continues. “That’s about the level of daily calorie deficit needed to lose one pound of fat per week.” But don’t worry—you don’t have to hit 10,000 steps in one go.
And don’t forget the bigger picture. For women over 50, a well-rounded, sustainable approach is key, Katzman concludes. “For this demographic, start with gentle, slower walks and gradually increase duration,” she advises. “Incorporate strength training two to three times per week to preserve muscle mass, focus on consistency rather than intensity, consider using walking poles for upper-body engagement and stability and always wear proper footwear to minimize joint impact.”
Up Next:
Related: This Is the Minimum Amount of Exercise You Need To Prevent Cancer and Disease
Sources
Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women. Nutrients.Emily Stern, a fitness coach, competitive bodybuilder and co-founder of the personal training program Fit ResponderCarrie Lupoli, IBNFC, a board-certified nutritionist and health coachElizabeth Katzman,a functional diagnostic nutrition practitioner specializing in perimenopauseEmily Schofield, CPT, a certified personal trainer and regional gym manager at Ultimate Performance Los Angeles Read More Details
Finally We wish PressBee provided you with enough information of ( Exactly How Fast Women Over 50 Should Walk to Lose Weight )
Also on site :