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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Does walking help in tummy reduction?

I want to ask a question regarding Daily Walk. I am a female having 5'.6" height and weight is almost 57 KG. Can I walk on daily basis for 2 KM. Actually I have gained my belly that's why wants to reduce the belly.............. should i continue walk or not. If yes then how much distance in KM?
Mon, 25 May 2015
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Dietitian & Nutritionist 's  Response
Hello! Yes, continue to walk, why is the worry? Walk according to your heart rate which I can't calculate without information. Your target heart rate should remain within the 70% range for cardiovascular and weight work outs. First, warm up by lightly jogging in one place with some stretching. Then start of walking at a fast clip at your target heart rate: 220 - age = maximum heart rate. Take that number x .7 and that will give you the number of beats per minute you should be walking at. Increase effort and speed until you can keep yourself in your heart rate zone for at least 20-30 minutes for 150 minutes/week. For your stomach, do pelvic tilts on the floor or flat surface. A pelvic tilt is where you push the small of your back into the floor and at the same time pull your pelvic area up and forward. You can also strengthen those core abdominals by doing partial situps. I have examples of these exercises on my free educational boards. Look under exercise at https://www.pinterest.com/kathyshattler/ I also have a weight loss section, a nutrition section. Go, enjoy. I hope I have answered your question about continuing to walk. The distance won't matter as long as you are working at keeping your heart rate up. Theoretically you should be getting stronger and will be covering more distance in the same amount of time. I didn't understand how much distance in KM - if you are looking for a conversion there is just over a mile in 2 kilometers. That is not very far. I suggest you stick to the heart rate approach and a 2 KM walk is not too far for you if there are no health issues.

Finally, your weight looks pretty good for your height. Focus on toning, strengthening and if losing your belly is your goal,walking will not achieve that. You need to do some focused exercises (along with walking) to work on your core. I have these exercises posted under exercise at https://www.pinterest.com/kathyshattler/ . Thank you for visiting HCM
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