Here’s How Many Minutes You’d Need to Walk Each Day to Lose Weight, According to a Trainer

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How Much to Walk For Weight Loss.

Here’s How Many Minutes You’d Need to Walk Each Day to Lose Weight.

According to a Trainer May 13, 2019 by Caitlyn Fitzpatrick 29K Shares Walking may seem too simple to be an effective form of exercise, but if you play your cards right , this familiar movement can be a lean, mean, weight-loss-generating machine While a casual 10-minute stroll won’t do it, you don’t need to spend hours on your feet, either.

“You should aim for about three to five sessions of cardio a week that are around a half hour,” Courtney Meadows , an NASM-certified personal trainer and fitness coach, told POPSUGAR.

For beginners, even walking 10 minutes a day is a great place to start Increasing your walking time by just five minutes will get you there.

Courtney suggests walking at an easy pace for five minutes or more to warm up and get your body ready to burn fat ADVERTISEMENT Step Up Your Walking Workouts With These Power Tips “If you can, it’s best to use a heart rate app when walking to make sure you’re in the right zone for fat loss.

Courtney explained

“After the warmup, you’ll want to get your heart rate to 60 to 70 percent of your maximum heart rate ,” which you can find by subtracting your age from 220 “You’ll want the majority of your workout to be in this stage with a five-minute cooldown,” she said While finding a cardio regimen that gets results is important,

Courtney noted that it should also be one you enjoy When exercise becomes second nature, it’s much easier to stay on track.

Weight loss medicines underutilized by veterans

Despite the availability of new weight management medications and several clinical guidelines recommending their use as part of a comprehensive treatment plan for obesity, a new study has found that their use is extremely low (about one percent) among eligible Veterans.

Being female, having higher body mass index (BMI), obstructive sleep apnea, osteoarthritis, depression, low back pain and alcohol abuse was associated with greater likelihood of using these medications.

However, being over the age of 65, Hispanic race/ethnicity and required copayments was associated with lower odds of their use.

Obesity is a chronic disease that compromises quality of life, increases healthcare costs, and is a risk factor for and increases morbidity from diabetes, depression, hypertension, coronary heart disease, stroke, osteoarthritis, obstructive sleep apnea (OSA) and several cancers.

In 2017, the prevalence of obesity among the Veterans Health Administration (VA) patient population was 41 percent while 37 percent were overweight.

To address this issue, every VA facility now offers MOVE!, a comprehensive behavioral weight management program, to any veteran who is overweight or obese. MOVE! has evolved into the largest health-care based weight management program in the country.

Any veteran who is engaged in MOVE! or a similar behavioral weight management program is eligible to receive weight management medication.

“Of the more than 150,000 participants in MOVE!, only about one percent receive weight management medication,” said Varsha G. Vimalananda, MD, MPH, from the Center for Healthcare Organization & Implementation Research at the Edith Nourse Rogers Memorial Veterans Affairs Medical Center.

According to the researchers, this low rate of use is also similar to non-VA settings where less than two percent of potentially eligible patients in the general population are treated with these medications.

“The comparably low rates of use of medicine in and outside the VA are surprising. Insurance coverage is a major barrier to use outside the VA, but is a much lesser issue in VA, where veterans can receive them at no or relatively low out-of-pocket cost,” explained Vimalananda, an assistant professor of medicine at Boston University School of Medicine.

The researchers believe clinician or patient barriers beyond insurance drive underuse of these medications for Veterans as well as the general population and that additional research is needed to better understand these obstacles.