A recent study challenges the belief that high-intensity workouts are the quickest path to weight loss for women over 50. Researchers found that walking at a slower pace can significantly boost fat loss in this group. The findings appear in Nutrients, published in January 2022.
The study followed 25 postmenopausal women over 15 weeks, with all participants walking about three miles four days a week. Sixteen women continued the program for 30 weeks. Results showed that leisurely walkers averaging 3.2 miles per hour for roughly 54 minutes daily lost about 2.7 times more body fat than those who walked faster at 4.1 miles per hour for around 45 minutes.
Fat loss remained steady for the slower-walking group across the full 30 weeks, while the faster walkers saw fat reduction only toward the end of the study. Experts say the reason remains unclear, but one possibility is that brisk walking forces the body to burn more blood sugar, whereas slower walking tends to use stored fat for energy. The takeaway is that moderate-intensity activity can be highly effective for weight management, particularly for older adults.
Fitness professional Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, stresses making walking a daily habit. He advises taking walks during breaks or before starting the day. “Your steps add up over the course of your day. Do what you can, when you can,” he says. This message resonates in Thailand, where parks and pedestrian-friendly streets offer ample opportunities to incorporate walking into daily life.
Readers should note the study’s limitations: a small sample size and the need for broader research to confirm results across diverse populations. Individual responses to slow or fast walking may vary due to genetics, fitness level, and personal preference.
From a Thai perspective, walking is culturally familiar and practical. In Thailand, walking is not only a common way to get around but also a popular form of activity during routines, markets visits, and leisurely strolls. The research aligns with everyday Thai life, encouraging middle-aged women to view walking as a simple, effective path to better health and weight management.
Looking ahead, additional studies could clarify the mechanisms and help tailor exercise recommendations. In the meantime, Thai readers can consider weaving regular walking into daily routines to improve health outcomes. Embrace the slow, steady approach to movement and enjoy the benefits it brings.