A 12-Week Walking Program for Weight Loss and Better Health – A Study Review

In the past decade, there was a concerning global rise in the number of young adults grappling with obesity, a critical health issue associated with increased risks of various diseases, notably cardiovascular problems. To address this alarming trend, researchers explored the potential benefits of regular aerobic exercise, such as walking, on mitigating obesity and enhancing overall heart health. This study aimed to investigate the outcomes of a 12-week walking program undertaken by college students, including those with normal weight and those classified as overweight or obese. The results were very positive indeed.

In this study, twenty students were divided into two groups: individuals with normal weight and those categorized as overweight or obese. Both groups embarked on a 12-week journey of walking 10,000 steps every day. Before and after this exercise regimen, researchers meticulously assessed various health parameters, including body fat percentages, blood pressure readings, cholesterol levels, and the concentrations of specific hormones in the bloodstream.

The study had important results, particularly in the overweight and obese group. After completing the 12-week walking program, participants in this group exhibited lower levels of triglycerides, a type of fat present in the blood. Additionally, their ratio of triglycerides to HDL cholesterol, often referred to as the “good” cholesterol, improved significantly. Notably, there was a reduction in the levels of leptin, a hormone linked to obesity, and an increase in total cholesterol and HDL cholesterol, both of which are beneficial for heart health. However, the normal weight group witnessed minimal changes in these health parameters following the walking program.

This study showed the positive effects of the 12-week walking program, particularly pronounced in participants dealing with excess weight. Notably, their resting heart rates decreased, suggesting enhanced cardiovascular and pulmonary fitness. Moreover, the program led to improvements in cholesterol profiles, with reduced triglycerides (known risk factors for heart problems) and elevated HDL cholesterol (a protective factor for heart health). These changes translated into a lower overall risk of cardiovascular issues. Furthermore, the walking program influenced specific hormones, such as leptin and adiponectin, in the participants’ bodies. This shift is promising as it indicates a reduced likelihood of developing metabolic complications.

This study highlights the potential of a 12-week walking program in reducing the health risks associated with obesity while enhancing overall heart health, particularly in individuals grappling with excess weight. The program not only improved cardiovascular and pulmonary fitness, as evidenced by lower resting heart rates, but it also optimized cholesterol profiles, decreasing the levels of detrimental triglycerides and increasing the levels of beneficial HDL cholesterol. Moreover, the walking program induced favorable changes in hormones like leptin and adiponectin, reducing the risk of metabolic complications. Encouraging overweight and obese young adults to embrace structured walking programs can significantly enhance their physical well-being and mitigate the health risks associated with obesity.


Effects of a 12-week walking intervention on circulating lipid profiles and adipokines in normal weight and abdominal obese female college students by Yi Han Chiu, Shiow-Chwen Tsai, Chen-Si Lin, Li-Yu Wang, Kuo-Chin Huang. J Exerc Sci Fit. . 2023 Jul;21(3):253-259. doi: 10.1016/j.jesf.2023.04.001. Epub 2023 Apr 19. https://pubmed.ncbi.nlm.nih.gov/37180765/

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