benefits of walking

How to Defeat the Obesity Genes with Brisk Walk

A brisk walk a day helps defeat obesity genes. Keep moving to get in the shape you love.

According to a study published in the noted journal Lancet, after U.S and China, India is the world’s third most obese country. Sedentary lifestyle, a diet rich in artery-clogging trans fats, fructose rich soft drinks and a faulty gene sequence inherited by Indians predispose us to increase in waist line, weight gain and type2 diabetes.

While dietary correction can definitely help in trimming the extra weight, scientists at the Medical Research Council’s Epidemiology Unit in Cambridge have discovered that having an active lifestyle could go a long way to countering a person’s genetic inheritance.

An extensive study conducted by Harvard school of Public Health affirms the positive effects of an hour long brisk walk in halving genetic effect on BMI towards obesity.

The American Heart Association’s guidelines for physical activity indicate that healthy adults should aim to walk a minimum of 150 minutes per week, or 30 minutes every weekday.


Walking moderately for 15 minutes per day burns 36 calories, whereas brisk walk for the same time spends 60 calories. Differences in weight and intensity of activity affect a number of calories burnt.

Activity (1 hour) 59 kg (130 lb) 70.03 kg (155 lb) 81.64 kg (180 lb) 93  kg (205 lb)
Walking very slow at a speed < 3.2 km/h 118 141 163 186
Walking slow at a speed of 3.2 km/h 148 176 204 233
Walking at a speed of 4.02 km/h 177 211 245 279
Walking at a moderate speed of 4.82 km/h 195 232 270 307
Brisk walk at a pace of 5.6 km/h 224 267 311 354
Pushing stroller or walking with children 148 176 204 233


To thwart the effects of obesity that run in the family, all you need to do is run. In fact, something as simple as going for a brisk walk counters obesity, lowers cholesterol, prevents type2 diabetes and strengthens your bones. Walking helps you think more clearly, make better decisions, solve problems and concentrate. Even small doses of walking, like a 15-minute trek, can increase your brain power.   Taking a short stroll before and after dinner helps to soothe your nerves and also burns calories.

Challenge your obesity genes with 30 minutes of brisk walk to live longer and healthier. This feel-good exercise will even pep up your mood and gladden your heart.