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10 Benefits of Fasted Walking and How to Start (Detail Guide)

By Alex Bakhovsky
May 19, 2023
6 minutes

Fasted walking is quickly becoming one of the most popular exercises and for good reason. Not only does it help you lose fat, but it also helps develop healthy eating habits, improve heart health, and even reduce inflammation. But that’s not all – fasted walking can also boost mood and help regulate your circadian rhythms.

It’s no surprise, then, why people are turning to this exercise method in droves, which is why the benefits are clear. In this article, we’ll delve into 10 major benefits of fasted walking and how you can start implementing it into your routine with an in-depth guide. Read on to learn exactly why & how you should start taking up (fasted) walks as a regular part of your exercise regimen!

What has Fasted Walking?

Fasted walking, also known as “walking on an empty stomach”, refers to a type of cardio exercise that can be done when your body has no food in its system. Basically, you walk about 4-6 hours after your last meal – long enough for the body to have finished digesting the previous meal, and thus having gone through a ‘fasted’ state before the exercise. It’s still important to hydrate during fasted walks – doing so will help prevent dehydration and improve performance.

Fasted walking can also be combined with other exercises, such as strength and HIIT training. However, the important thing to remember is that no food can be consumed during your fasted walk, which means you must stop eating 4-6 hours prior before you get started.

Benefits of Fasted Walking

  1. Fat Loss

When it comes to fat loss, fasted walking is particularly effective, as it’s been found to stimulate the body’s fat-burning processes more effectively than other exercises. Studies have shown that people who fasted walk for at least 30-60 minutes per day see greater results in terms of fat loss and muscle toning than those who don’t – without having to make any other modifications to their diet or lifestyle.

2. Insulin Sensitivity

Fasted walking can also help improve your body’s sensitivity towards insulin – which means your blood glucose levels will remain better regulated throughout the day. This helps stave off issues with energy spikes and dips, as well as a host of other diseases linked to poor regulation of insulin production.

3. Improved Eating Habits

Walking on an empty stomach forces you to develop better eating habits. When you eventually break your fasting, you feel more satiated after smaller portions and thus trick yourself into eating less in general. This helps curb overall caloric intake , which aids tremendously in losing weight if necessary!

4. Immunity Boost

Fasted walking can help increase the number of infection-fighting white blood cells in our bodies and support a healthy immune system, which means these cells are produced faster when fasting before exercise or between meals than at other times during the day, so doing regular fasted walks could grant us a substantial immunity boost!

5. Stress Relief & Mood Improvement

Because walking requires little energy expenditure in comparison with strength training or HIIT workouts (which tend to be very taxing on our bodies), it causes much less physical stress during exercise – allowing us to reap the rewards while avoiding excessive strain on our muscles & joints! As an added bonus, studies have proven that taking regular walks can significantly reduce symptoms associated with depression and anxiety by helping regulate the hormones serotonin and cortisol more naturally over time.

6. Reduce Inflammation

Elevated inflammation levels can lead to a whole array of diseases – so it pays off big time when we do what we can to keep our inflammation low! Regularly doing fasted walks can significantly reduce systemic inflammation – especially if combined with HIIT workouts or CrossFit movements afterward – which makes it ideal for recovery from prolonged periods of intense physical activity (or any injury).

7. Improve Heart Health

A daily dose of fasted walking improves overall cardiovascular health by increasing heart rate variability (HRV) – meaning that the heart has greater control over how hard it needs to work in order for us to perform certain physical tasks like running or climbing stairs without becoming overstressed too quickly! Additionally, increased HRV is also associated with improved sleep quality since our resting heart rates drop considerably after taking these types of walks – this should come as no surprise though since regular exercise is one of the main factors contributing to good health overall!

8. Increase Circadian Rhythms & Sleep Quality

Even though most people think getting enough rest happens only in bed at night, which is a misconception, research suggests that fasted walking actually increases circadian rhythms (our 24-hour natural cycles) by upregulating certain genes involved in controlling wake/sleep behavior – thus improving overall sleep quality by allowing us to get more restful periods throughout various points of its cycle rather than just one wayward chunk during pre-bedtime hours before crashing into exhaustion come morning time again!

9. Brain Power Boost

Taking regular brisk walks not only improves mental clarity but also helps increase cognitive performance due to active stimulation such as problem-solving activities while out on foot due to new environments encountered each time we take different routes possibly leading

10. Better Posture & Spinal Alignment

Just like other activities such as jogging, cycling, and swimming, fast walking can help improve your posture and spinal alignment. Regardless of the intensity or the external activities, we often overlook our posture. Fasted walking provides a gentle reminder to get back into better alignment. Regular walks can result in releasing and stretching the muscles, focusing on peak performance, and gaining better posture as an end result.

How to Start Fasted Walking: A Beginner’s Guide

Fasted walking might sound like an intimidating prospect, but it can actually be quite simple – once you have the right information. Here’s a beginner-friendly guide on how to get started with fast walking:

  • Make sure you are properly hydrated before you walk

  • Wear comfortable shoes & clothing

  • Build up gradually

  • Talk & Listen (audiobooks/podcasts/music)

  • Stay motivated!

Tips for Success

Fasted walking can be a powerful tool for improving your overall health and wellness, but it’s important to remember that success does not happen overnight. Here are a few tips to help you stay on track and make the most of your fasted walks:

1. Track your progress: The best way to measure your fasted walk performance is by tracking the data, which involves setting regular goals and holding yourself accountable by documenting your times, distances, etc. so that you can see how far you’ve come from day one. This will also help you stay motivated along the journey – as seeing little improvements over time can really go a long way toward successful adherence!

2. Make it fun: If your walk starts to feel like a chore – mix things up & try something different! This could mean taking scenic routes, or simply inviting a friend to join in with you so that each session feels more like an exciting journey rather than a boring mundane routine happening the same sequence of weeks, months, or years after significant events!

3. Take rest days: don’t forget about body recovery processes, which are crucial in the long term, max benefits from any activity can be taken only with the right balance of load and rest.

Frequently Asked Questions About Fasted Walking

Q1: How long should I walk for?

A1: This is largely a matter of personal preference, but for those just getting started with fasted walking, it’s recommended that you do a minimum of 30 minutes per day. This can be broken down into shorter 10-20 minute walks if necessary. Just make sure that whatever you decide doesn’t cause fatigue or overstrain your body.

Q2: Is fasted walking safely?

A2: As with any exercise regimen, there are certain risks when it comes to fasted walking – so it’s always best to consult your physician before beginning (just like you would with any other fitness program). Additionally, it’s also important to remember that hydration is key here – so make sure to drink plenty of water before and during the walk!

Q3: Can I combine fast walking with strength training?

A3: Yes – combining fasted walking with strength exercises such as weight lifting can provide an extra fat-burning kick. However, since this combo puts more strain on the body than regular walks alone – it is recommended that a rest day follow one of these sessions in order for your muscles/joints/etc. to recover properly between workouts.

Key Takeaways

Fasted walking is an effective yet simple exercise method with a huge range of potential benefits – all without the need for expensive gym memberships, heavy weights, or complex fitness equipment! Not only can it help you lose fat and develop healthy eating habits, but it can also reduce systemic inflammation, improve heart health, boost mood & even regulate your circadian rhythms. Best of all, getting started is easy – just follow these simple steps and tips and you’ll be on your way to mastering fast walking in no time!

Alex Bakhovsky
Greetings, I am Alex Bakhovsky, a fervent health and fitness enthusiast with a profound ardor for enhancing the overall well-being of both ordinary individuals and elite athletes. My ultimate goal is to disseminate this passion and knowledge to a wider audience, including yourself. With over five years of experience as a certified personal trainer and nutritionist, I have acquired a wealth of practical knowledge and skills that enable me to provide comprehensive guidance and support to my clients in achieving their fitness and wellness goals.
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