{"id":1320,"date":"2026-04-03T18:05:49","date_gmt":"2026-04-04T04:05:49","guid":{"rendered":"https:\/\/health.design-vitamin.com\/?p=1320"},"modified":"2026-04-05T11:24:24","modified_gmt":"2026-04-05T21:24:24","slug":"weight-bearing-cardio-movement","status":"publish","type":"post","link":"https:\/\/health.design-vitamin.com\/?p=1320","title":{"rendered":"Weight\u2011Bearing Cardio Movement"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\"><strong>Weight\u2011Bearing Cardio Movement<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Weight\u2011bearing:&nbsp; brisk walking, hiking, low\u2011impact jogging (if safe), step aerobics, dancing, tennis.&nbsp; Aim most days of the week, gradually building up time and pace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Steps \/ Walking&nbsp;<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hauling yourself around takes energy \u2014 and that\u2019s reflected in the calories burned while walking. A 150-pound person walking a mile in 20 minutes will burn about 74 calories; If you weigh more, you\u2019ll burn more calories because it takes more energy to move more mass.&nbsp; The more calories you burn, the more likely you are to create a calorie deficit \u2014 this forces your body to use stored energy, such as fat, which can lead to weight loss over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits of walking to lose weight<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking more can also help reshape your body by:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burning belly fat: Researchers found that a consistent, long-term walking program can effectively decrease total body fat, particularly visceral fat buried deep in your midsection.<\/li>\n\n\n\n<li>Preserving lean muscle mass: Use it or lose it, right? Walking helps strengthen and preserve muscle mass even as you lose weight. This is particularly important as you age and experience a natural decline in muscle.<\/li>\n\n\n\n<li>Boosting your metabolism: A higher metabolism increases the number of calories your body burns at rest and during activities, which can contribute to overall weight loss over time.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For a true fitness payoff, walking should reach a \u201cmoderate intensity\u201d level of exercise and last long enough to challenge your body. (NOTE: At moderate intensity, you should be able to carry on a regular conversation while moving.)&nbsp; The Physical Activity Guidelines for Americans recommends doing more than 300 minutes of exercise per week for weight loss and long-term weight management. (That\u2019s an hour of activity five days a week.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The key is to be active &#8211; The more you\u2019re moving, the more you benefit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Impact\u2011style load bearing<\/strong> (if joints allow)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Short, controlled impacts increase bone loading more than gentle motion.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brisk walking, especially on varied terrain or hills<\/li>\n\n\n\n<li>Light jogging or short run intervals<\/li>\n\n\n\n<li>Low\u2011amplitude hops in place<\/li>\n\n\n\n<li>Step\u2011aerobics style step\u2011ups\/downs with some tempo<\/li>\n\n\n\n<li>Action tip: Start with brisk walking; add short bouts of impact only if joints and pelvic floor are happy.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cardio Videos:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/D7HjHW8cA_A?si=K4MJenHpFGFLwzkJ\"><strong>20 Minute &#8216;Step To the Beat&#8217; Workout<\/strong><\/a> [LOW IMPACT \/\/Standing HIIT] &#8211; We will be doing 20 basic movements to the beat of 10 different instrumental songs &#8211; by <a href=\"https:\/\/www.youtube.com\/@JuiceandToya\/featured\">Juice &amp; Toya<\/a>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/mJ0s1Cq8Lf8?si=BoIQIuSLwIRIhKMO\"><strong>The Japanese 3&#215;3 Walking Exercise<\/strong><\/a> &#8211; LOW IMPACT-&nbsp; gentle on the joints, suitable for all ages, and perfect for beginners. 30-minutes &#8211; move for 20 seconds, and walk for 10 seconds during the slower 3 minute periods. After 3 minutes, we&#8217;ll increase the speed and walk fast for 3 minutes &#8211; <a href=\"https:\/\/www.youtube.com\/@ImprovedHealth\">Improved Health<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/M0uO8X3_tEA?si=fEYy6D8hKFBatQrE\"><strong>20 Minute Full Body Cardio HIIT Workout<\/strong><\/a> [NO REPEAT] &#8211; This workout contains a mixture of high intensity strength, cardio, and plyometric movements. Some of the exercises may be a bit too advanced, so&nbsp; feel free to follow Toya for any modifications. This workout is great for building endurance, strength, burning body fat, and increasing your overall cardio output &#8211; by <a href=\"https:\/\/www.youtube.com\/@JuiceandToya\/featured\">Juice &amp; Toya<\/a>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/tgm_QjUiwlk?si=i5eWACrdNFV3ZXPa\"><strong>30 Minute Full Body Cardio HIIT Workout<\/strong><\/a> [NO REPEAT] &#8211; This workout will get your heart rate up with a mixture of high intensity strength, cardio, and plyometric movements. Some of the exercises may be a bit too advanced, so Toya has you covered with modifications &#8211; by <a href=\"https:\/\/www.youtube.com\/@JuiceandToya\/featured\">Juice &amp; Toya<\/a>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/5FAnjiQFWG8?si=AjmdgDYhTrtFmup-\"><strong>30 Min Intense HIIT Workout<\/strong><\/a> For Fat Burn &amp; Cardio | Burn 400 Calories | At Home, No Equipment &#8211; increase your overall strength and cardio &#8211; by <a href=\"https:\/\/www.youtube.com\/@Nobadaddiction\">Nobadaddiction<\/a>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/vUqFO_4tTmA?si=DY4ihvoLTWrNWSB4\"><strong>30 Min Full Body Workout at Home<\/strong><\/a> (No Equipment) &#8211; an effective strength and cardio session &#8211; by <a href=\"https:\/\/www.youtube.com\/@Nobadaddiction\">Nobadaddiction<\/a>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/zYsqhghdsLk?si=RdhtWqAscy53glzN\"><strong>45 MIN INTENSE HIIT WORKOUT<\/strong><\/a> (Full Body, No Equipment, At Home) &#8211; Full body session where we&#8217;ve put together some of our best workouts into an intense and well balanced mash up &#8211; by <a href=\"https:\/\/www.youtube.com\/@Nobadaddiction\">Nobadaddiction<\/a>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Weight\u2011Bearing Cardio Movement Weight\u2011bearing:&nbsp; brisk walking, hiking, low\u2011impact jogging (if safe), step aerobics, dancing, tennis.&nbsp; Aim most days of the week, gradually building up time and pace. Steps \/ Walking&nbsp;<span class=\"more-link theme-more-link\"><a href=\"https:\/\/health.design-vitamin.com\/?p=1320\">Continue Reading<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pgc_sgb_lightbox_settings":"","footnotes":""},"categories":[281,12,69],"tags":[158,157,160,156,155,159,154],"class_list":["entry","author-nma_dv_2025","post-1320","post","type-post","status-publish","format-standard","category-exercises","category-physical-activity","category-weight-bearing-cardio","tag-dancing","tag-hiit","tag-hiking","tag-light-jogging","tag-steps-walking","tag-tennis","tag-weight-bearing-cardio-movement"],"_links":{"self":[{"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=\/wp\/v2\/posts\/1320","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1320"}],"version-history":[{"count":1,"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=\/wp\/v2\/posts\/1320\/revisions"}],"predecessor-version":[{"id":1321,"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=\/wp\/v2\/posts\/1320\/revisions\/1321"}],"wp:attachment":[{"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/health.design-vitamin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}