Afghan walking is an exercise that has gained popularity in recent years due to its simplicity, accessibility and health benefits, especially in terms of weight loss. Originating in the mountainous regions of Afghanistan, this technique has become an excellent alternative for those looking for a low-impact activity that both promotes calorie burning and improves overall fitness. While it does not require expensive equipment or a gym membership, Afghan walking can provide remarkable results when performed regularly and in combination with a balanced diet.
According to Harvard University, “walking is a type of cardiovascular physical activity that increases heart rate, which improves blood flow and can lower blood pressure. It helps increase energy levels by releasing certain hormones, such as endorphins, and distributing oxygen throughout the body. Brisk walking is considered a moderate-intensity, low-impact exercise that does not place undue stress on joints (hip, knee, ankle) that are susceptible to injury with higher-impact exercise.” In this sense, Afghan walking, also known as “controlled breath walking,” is a technique that combines aerobic exercise (walking) with a specific focus on breathing. The key is to synchronize your steps with your breathing: while walking, you should inhale and exhale in a controlled manner, which helps maximize the efficiency of the exercise and increase oxygen consumption during physical activity.
What does Afghan walking consist of?
In general, it offers a number of health benefits, and it is not complicated to incorporate this practice into your daily routine to lose weight effectively.
Afghan walking is distinguished from other types of walking or aerobic exercise by its emphasis on deep, controlled breathing. The technique is performed by walking at a steady, fast pace, but what makes it unique is the way you synchronize your steps with your inhale and exhale. This synchronization increases oxygenation of the body, which promotes better fat burning.
A study by the Institute of Physical Education and Sports Training in Angers explains that “Afghan walking (Stiegler, 2004) is a physical activity that combines an aerobic effort, a meditative state and a rhythmic breathing technique based on the subject’s footfall. The main breathing pattern consists of an inspiratory phase for 3 footfalls, keeping the lungs inflated for a fourth and then an expiratory phase for 3 footfalls, ending with keeping the lungs deflated for a final footfall, before starting a new cycle.”
In addition, being a low-impact activity, it is ideal for people with joint problems or those who are just starting to exercise on a one-to-one basis. Practiced regularly, it can improve posture, increase endurance and, of course, contribute to sustainable weight loss, provided it is combined with a balanced diet.
Benefits of Afghan walking
Improves cardiovascular health
By walking at a brisk pace while controlling your breathing, you strengthen your heart and improve blood circulation. This can help reduce the risk of heart disease, improve blood pressure and increase overall physical endurance.
Burn more calories and aid fat loss
Although Afghan walking is a low-impact exercise, it is highly effective for burning calories due to the controlled breathing that is combined with a steady pace.
By improving the oxygenation of the body, this exercise can help speed up the metabolism, promoting more efficient fat burning. If practiced for at least 30 minutes daily, Afghan walking can contribute to weight loss, especially if done in combination with a balanced diet.
Increases endurance and tones the body
This type of walking is also excellent for toning the muscles of the legs, buttocks and abdomen.
By maintaining a fast and steady pace, you activate the muscle groups of the lower body, which contributes to muscle strengthening.
Low-impact activity
One of the most appealing aspects of Afghan walking is that it is a low-impact exercise, making it ideal for people who suffer from joint problems or who are overweight. And it suits many people of different ages.
In this way, it minimizes the risk of injury, allowing anyone to enjoy its benefits without worry.
How to Incorporate Afghan Walking into Your Routine
Start with basic controlled breathing
At first, it may be helpful to start with simpler breathing, such as inhaling for two steps and exhaling for two steps, and then gradually increase the pace as you become more comfortable with the technique.
The important thing is to keep your breathing steady and not interrupt it during exercise. If in doubt, ask your doctor before doing an activity that you don’t know how to perform properly.
Establish a fixed schedule
Set a daily or weekly schedule in which you can practice it for at least 30 minutes. As you gain endurance, you can increase the duration or intensity of your walks.
Increase intensity over time
To make Afghan walking even more effective, you can add inclines, such as walking on a slope or hills, which will increase the intensity of the exercise and calorie burn. Also other exercises along the way.
Complement with a healthy diet
Although the Afghan walk is excellent for weight loss, the results will be maximized if you accompany it with a healthy and balanced diet. For it is of little use to do this exercise if we then eat poorly ultra-processed food.
This is why it is recommended to eat foods rich in nutrients, such as fruits, vegetables, lean proteins and complex carbohydrates, leave behind ultra-processed foods, fats and sugar, and be sure to maintain a moderate caloric deficit if your goal is to lose weight.
