The secret to walking to reduce belly fat and slim waist after 45

    Thanh Thanh (Theo Eat This Not That) |

    After the age of 45, walking properly and maintaining regular daily activities helps reduce belly fat effectively and improve your figure over time.

    To have a slim waist after the age of 45, the decisive factor is not high-intensity exercises but daily perseverance. Walking is an effective choice because it helps improve posture, increase strength, regulate breathing and boost metabolism through familiar movements.

    These factors directly affect how the body stores and burns belly fat. When maintained regularly, core muscles will gradually be activated and operate more effectively in all daily activities, not just during exercise.

    Consistency

    Maintain a regular exercise routine every day with at least 2 - 3 light exercises to help activate and strengthen the abdominal muscles.

    Notes on posture

    Maintain an upright position throughout your walk.

    Gradually increase the intensity

    As exercises become easier, increase the duration or add light loads to continue challenging your body and maintain exercise effectiveness.

    Daily walking time

    Walking for 20 - 30 minutes a day helps improve metabolism and supports belly fat loss.

    Thanh Thanh (Theo Eat This Not That)
    RELATED NEWS
    Walking improves health but cannot replace total exercise. Photo: Huong Son

    Walking improves health but cannot replace total exercise

    |

    Walking helps improve cardiovascular, mental health and burn calories, but it is still necessary to combine strength and flexibility exercises to achieve comprehensive fitness.

    How many minutes of walking per day to have a flat belly and slim waist? Graphic photo: Hoang Loc.

    How many minutes of walking per day to have a flat belly and slim waist?

    |

    Experts say walking at the right time and intensity can significantly reduce belly fat, even for people with limited exercise.

    Dr. Jeremy London explains that walking lacks the necessary force for bone growth, so it is necessary to combine endurance exercises. Photo: Hong Diep

    Reasons why walking is not enough to keep bones strong

    |

    Walking is good for the heart and mood, but not enough to keep bones strong, especially in middle-aged and older women.

    Mr. Nguyen Dinh Khang - Member of the Party Central Committee, Vice Chairman of the Central Committee of the Vietnam Fatherland Front, President of the Vietnam General Confederation of Labor visits and encourages workers. Photo: Minh Nguyet

    Chairman of Vietnam General Confederation of Labour presents Tet gifts at Ha Bac Fertilizer and Chemical Joint Stock Company

    |

    VGCL President Nguyen Dinh Khang wishes Tet and gives gifts to union members and employees of Ha Bac Fertilizer and Chemical Joint Stock Company (Bac Ninh).

    Representative bloc of 54 Vietnamese ethnic groups in the military parade and march to celebrate the 80th anniversary of National Day 2. 9. Photo: Tuan Anh

    New points of the XIV Congress on promoting the strength of national unity

    |

    From new points and developments in guiding viewpoints, the 14th Congress has set out many major orientations on promoting the strength of great national unity. These orientations both inherit the thinking of the 13th Congress and clearly demonstrate a new development step, laying the foundation for transforming great unity into a driving force for sustainable development in the new era.

    It is necessary to have a plan to handle the dilapidated situation of a headquarters and a school. Photo: Nguyen Luan

    Plan to handle forgotten headquarters and a school in Hue City

    |

    HUE - Headquarters and a school are abandoned, seriously degraded, garbage and flood mud are encroaching. There needs to be a handling plan to avoid waste.

    Major General Phan Dai Nghia - Deputy Commander cum Chief of Staff of Military Region 5 chaired the conference to deploy key tasks before, during and after the Binh Ngo Lunar New Year 2026. Photo: Military Region 5

    Military Region 5 prepares to establish Central Military Junior High School

    |

    The preparation for the establishment of the Central Military School (peacetime) under Military Region 5 was thoroughly discussed.

    It is expected to distribute Tran Temple seals to people from 2 am on March 3rd (ie, January 15th of the lunar calendar). Photo: Trung Du

    Tran Temple seal is expected to be distributed to people from 2 am on March 3rd

    |

    Ninh Binh - It is expected to distribute Tran Temple seals to people and tourists from 2 am on March 3rd (ie, January 15th of the lunar calendar).

    Đi bộ nâng cao sức khỏe nhưng không thể thay thế toàn bộ luyện tập. Ảnh: Hương Sơn

    Walking improves health but cannot replace total exercise

    THIỆN NHÂN (T/H) |

    Walking helps improve cardiovascular, mental health and burn calories, but it is still necessary to combine strength and flexibility exercises to achieve comprehensive fitness.

    Đi bộ bao nhiêu phút mỗi ngày để bụng phẳng, eo thon? Ảnh đồ họa: Hoàng Lộc.

    How many minutes of walking per day to have a flat belly and slim waist?

    HOÀNG LỘC (T/H) |

    Experts say walking at the right time and intensity can significantly reduce belly fat, even for people with limited exercise.

    Bác sĩ Jeremy London giải thích, đi bộ thiếu lực tác động cần thiết để xương phát triển, vì vậy phải kết hợp thêm bài tập sức bền. Ảnh: Hồng Diệp

    Reasons why walking is not enough to keep bones strong

    Cát Tiên (T/H) |

    Walking is good for the heart and mood, but not enough to keep bones strong, especially in middle-aged and older women.