6 Daily Walking Tricks That Slim Your Waist in 30 Days After 50
Walking continues to be one of the most popular forms of exercise for many reasons. This low-impact workout requires nothing more than a supportive pair of sneakers to get started! Plus, this form of cardio can be done just about anywhere, and delivers strong health benefits, from stress relief and more restful sleep to disease prevention and weight management.
If your goal is to lose weight, getting in your steps on a regular basis is an exceptional place to start. We spoke with experts who suggested six easy walking habits designed to slim your waist in 30 days—especially after the age of 50.
How To Optimize Your Walking Workout for Results
According to Karen Ann Canham, CEO and founder of Karen Ann Wellness, walking works best when it’s combined with strength training. This workout modality helps sculpt lean muscle and give your metabolism a solid boost.
“Strength training two to three times per week helps the body burn more fat at rest,” Canham tells us. “[In addition,] adequate protein intake supports muscle maintenance after 50.”
Having effective stress-management techniques at your fingertips is another essential, as cortisol can majorly impact belly fat.
“Quality sleep improves hormone balance and fat regulation as well,” Canham adds.
It’s Like Free Therapy
According to Eric North, aka The Happiness Warrior—a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality, daily walks are a stellar time to stream podcasts, perform active meditation, or catch up with a friend.
“Walking is the best way to get a free therapy session and walking with friends occasionally can be a time of connection and happiness,” he shares.
6 Daily Walking Tricks That Slim Your Waist in 30 Days After 50
“These small adjustments turn walking into a waist focused workout. Consistency with these tricks produces visible change,” Canham stresses.
- Interval walking: This requires you to alternate between one minute of brisk walking with two minutes of walking at a comfortable pace to rev up fat burn.
- Ankle weights: According to Canham, “Adding light ankle weights during short walks increases core and hip engagement which helps tighten the waist.”
- Arm swings: Walking while intentionally swinging your arms engages your upper body and promotes trunk rotation, which fires up the obliques.
- Using solid posture: Walking with proper posture—standing tall and gently bringing the belly inward—engages the deep core muscles with each step you take.
- Inclines: “Walking on slight inclines such as hills or treadmill grades increases abdominal engagement,” Canham tells us.
- Consistency: According to North, consistency is king if you want real results. “Try to walk daily and remember that sleep and nutrition are vital partners to our personal walking routine for fat loss,” he shares.
How Fat Distribution Changes With Age
As you head into your 40s, 50s, and beyond, you may notice a redistribution of body fat. With age, fat tends to gravitate toward the midsection.
“Fat distribution changes with age due to hormonal shifts that favor storage in the abdominal area,” Canham explains. “Muscle mass naturally declines which slows metabolism. Stress and poor sleep increase cortisol which promotes belly fat. Insulin sensitivity also decreases making fat storage easier. Postural changes weaken the deep core and push the abdomen forward. Reduced activity levels compound these effects. These changes are common but responsive to targeted movement.”
Why Walking Pace Matters
The quicker you walk, the more efficiently your fat-burning hormones will be activated.
“Walking intensity significantly impacts abdominal fat loss: lower, steady intensity (slow/moderate pace) uses more fat for fuel, while higher intensity (brisk/intervals) burns more total calories and boosts metabolism, leading to greater overall fat loss, especially visceral fat, but requires more carbs initially,” North explains. “For best results, interval walking (mixing fast/slow) or brisk, consistent moderate-intensity walks combined with a healthy diet are key to burning fat and reducing waistlines.”