Many people assume that high-intensity workouts are the only way to burn fat and lose weight. But that’s just not the case when it comes to walking for women older than 50, according to one study.
In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. Here’s the deal.
The study, which was published in the journal Nutrients, followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. At that point, nine finished the study and 16 continued a walking routine for another 15 weeks.
All of the study participants walked about three miles for four days a week. Those in the fastest group walked about 4.1 miles an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 3.2 miles an hour and worked out for about 54 minutes a day.
Out of the 16 women who did the routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than the speed walkers.
Also worth noting? The fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower folks consistently lost fat during the study period.
It’s not entirely clear. The researchers simply found that people in the slower walking group lost more weight—they didn’t determine why that was the case.
However, the scientists theorized that walking at faster speeds could leave you breathless, which makes your body more likely to use blood sugar (a.k.a. glucose) for energy. At slower speeds, you may be more likely to burn fat instead.
However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while quick strolls condition your heart.
This study found that people had the best success with losing fat when they moved at 3.2 miles an hour. However, this was a small study and it’s not clear if the results will apply to everyone.
In fact, the researchers pointed out that fast walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.
To add more walking to your life, it’s best to try to create a routine, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. That can mean trying to go for a walk before work or taking a lap or two during a break in your day.
Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.
Best Cushioned Walking Shoe
The Pace Rise is podiatrist-approved, has a “downright orthotic feel,” says Andriakos, and is designed specifically for walking. “The cushioning is built to absorb impact and help make each step feel soft and plush, which makes them especially good for longer walks or being on your feet all day,” Andriakos says. They run a little wide, making them the perfect pair for people looking for a roomier fit in their walking shoes.
“The Vionic Walk Slim Glide Sneaker gives chunky dad sneaker in the chicest way possible,” Luppino says. These shoes deliver on comfort, with a flexible, lightweight insole and a contoured arch for natural walking alignment. You can easily make this pair your daily go-to for work, running errands, or any other moment when you want a comfy sneaker that also makes a fashion statement.
Most Fashion-Forward Walking Shoe
Since she got these shoes to test, Ritchey says the Alo Sunset sneakers have become a mainstay in her rotation. “They’re so comfortable; they hug your feet perfectly,” she says. “They kind of mold to you, so the toe spacing and the width were perfect.” Andriakos is also a supporter. “I always go for my Alo Sunsets when I want a pair of sneakers that makes an outfit feel a little more polished but I know I'll be on my feet,” she says. “The silhouette is really sleek and low-profile, which makes them easy to style with everything from leggings to work outfits.”
The Veil is a shoe everyone wants to get their hands on. It’s the newest release from Athletic Propulsion Labs, a brand that blends high-performance shoes with luxury fashion. These shoes have a solid, comfortable sole with a slight bounce to keep you moving forward—run or walk. “The Veil has a noticeable responsiveness that makes walking in them feel really easy, especially on longer days on my feet—and at 38 weeks pregnant,” Andriakos says. They’re lightweight and breathable, secure on the foot, and have an on-trend pulley lace system. At $350, they’re the most expensive shoe on our list, but they’re worth the splurge.
Pro tip: If you want a really good walking shoe, try browsing the running section. This pick from Under Armour is made for runners—but they make all the difference for walkers too. With UA’s HOVR+ foam, each step is cushioned with a slight energy return to keep you moving. Plus, the shoe has built-in stability and structure, giving you the control you need on a walk. “I can walk for miles without feeling any aching in my feet,” Jocelyn Solis-Moreira, an associate health and fitness editor, says.
Special projects director (and new mom) Amanda Lucci calls her Kiziks a “mom shoe”—in the best way possible. “These are my new go-to when I’m quickly running out of the house, because they go on hands-free,” she says. “I can’t tell you how many times I’ve gotten my son packed up to leave the house, I’ve got him in my arms, plus a diaper bag, plus a water bottle, plus my phone, plus whatever else I need...but I don’t have my shoes on yet. These slip on easily and quickly and let me run out the door, no matter what I’ve got balanced in my arms.” They were comfortable right out of the box—no annoying breaking-in period—and kept her comfortable chasing her son around on the playground. And they’re for the cool moms, too. The Siena comes in a range of fashionable colorways.
These sneaks from Lululemon are cute, lightweight, and versatile—which makes them a good pair to pack for travel, when you need to narrow down your selection. “They were very breathable and seemed to be adaptable for both walking and running all kinds of distances,” says social editor Alyssa Cruz. They have a ShiftFoam midsole and a rocker shape to help keep you moving, plus arch support to support a natural footstrike as you take the streets. (Fit note: These have a narrower fit.)
Not all walking shoes need to be overly cushioned; these from Veja have a minimal sole, keeping you closer to the ground, if you’re someone looking for less cushioning and bulkiness in a sneaker. “These are super lightweight and flexible, almost to the point where you forget you have them on,” Andriakos says. They also have a wider toe box, giving your foot plenty of room to breathe.
As a step-in shoe, “the Arch Fit Glide-Step Pro marries form with function,” Nicole Saunders, beauty editor, says. You can quickly and easily slide the shoe on and off without ever needing to bend down and tie your laces. (Think of the possibilities: a quicker TSA line experience, added accessibility if you’re not easily able to get your shoes on and off, and beyond!) Plus, the sneaks have the perfect level of cushioning and arch support, Saunders says.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.