A recent study has overturned the common belief that high-intensity workouts are the best way to lose weight, especially for women over the age of 50. Surprisingly, it turns out that walking at a slower pace significantly boosts fat loss for this group, according to research published in the journal Nutrients in January 2022.
The study tracked 25 postmenopausal women over a period of 15 weeks, with all participants adhering to a consistent walking regimen of about three miles, four days a week. Of these, 16 women extended their participation to 30 weeks. The results were compelling: women who walked at a leisurely pace of 3.2 miles per hour for approximately 54 minutes each day lost 2.73 times more fat than those who sped through their walks at 4.1 miles per hour for about 45 minutes.
The slower group saw consistent fat loss throughout the 30-week period, while those walking faster only began losing fat towards the end of the study. The reasons behind these results remain somewhat unclear, yet researchers suggest that walking briskly may prompt the body to rely more on blood sugar (glucose) as fuel, whereas slower walking might preferentially use stored fat for energy. This intriguing finding suggests that moderate-intensity activities can be highly beneficial for weight management, potentially transforming how exercise is approached for older adults.
Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, emphasizes the importance of integrating walking into daily routines, recommending individuals to take walks during breaks or before work. According to Matheny, “Your steps add up over the course of your day. Just do what you can, when you can.” This practical advice is particularly relevant in Thailand, where walking can easily be infused into daily activities, thanks to the country’s numerous parks and pedestrian-friendly areas.
Though the study offers promising insights, it’s important to note its limitations, including the small sample size and the need for further research to confirm these findings across broader demographics. Moreover, the effectiveness of slow versus fast walking may vary among individuals due to factors such as genetics, fitness levels, and personal preferences.
Reflecting on these results through a Thai lens, the cultural significance of walking in Thai society could amplify their impact. Walking is not only a common mode of transport in Thailand but also a widely embraced form of exercise in the form of daily chores and relaxed strolls along markets and neighborhoods. This research underscores the health benefits embedded in these everyday activities, encouraging middle-aged Thai women to embrace walking as a practical, effective way to enhance their health and manage their weight.
Looking ahead, further studies could enrich our understanding of the mechanisms at play and explore personalized recommendations for exercise routines. In the meantime, Thai readers are encouraged to consider adopting regular walking as part of their lifestyle, appreciating the potential it holds for improving health outcomes. Keep moving, as the old Thai saying goes, “เดินเราะๆ จิบน้ำช้าๆ” – walk leisurely and sip slowly.