In this 20-minute brain boost and belly fat walking workout, you’ll burn belly fat, get fit, and sharpen your brain.

Walking is a simple but effective way to work out that can help you lose belly fat and improve your brain power. It is easy and low-impact, making it a great workout for all fitness levels.

The best thing about walking as a way to lose belly fat is that it burns calories and speeds up your metabolism. Studies show that regular walking reduces visceral fat, which accumulates around the organs and increases health risks.

Walking also has remarkable cognitive advantages. Regular walking has been linked to better brain function, better memory, and a lower risk of cognitive decline and diseases that damage nerve cells. As you walk, more blood and oxygen flow to your brain, which helps new neural pathways grow and form. 

Walking has also been shown to help people concentrate and focus. The rhythm of walking can help you relax and focus on the task at hand. For many things in your daily life, this increased focus can help you be more productive and think more clearly.

In this 20-minute brain boost and belly fat burn walking workout, longevity is the goal, providing immediate benefits.

Step-By-Step Guide: Brain Boost and Belly Fat Walking Burn Workout

Are you ready to be refreshed mentally and physically? This 20-minute brain boost and belly fat burn walking workout for women over 50 improves brain health and belly fat. 

During this workout, you will not only push your body to its limits, but you will also use your brain. I will give you eight words to remember, and then I will test your memory. Let’s get started!

Step and Curl

Step and Curl is our first move. While we walk, we will curl our arms to work on our biceps. This movement will set the pace and get our hearts pumping. Keep in mind that we are not just working out physically, but also mentally.

Side Push and Brain Health

Move on to side pushes now. As we get older, brain health is important. Up to 50% less likely to get Alzheimer’s disease if you do brain games and exercises together. 

Stand up straight and take a step out. Push against an imaginary resistance to the side with each step, targeting your lateral muscles for strength and stability. Focus on your form and movement to keep your brain active.

Shoulder Taps and Word Recall

The first world is energy. Start marching and let that energy flow through you. Now add shoulder taps to your march, tapping your shoulders with the opposite hand.

Tap your shoulders alternately with each hand as you march, engaging your core and improving balance and coordination.

Bicycle Steps and Abdominal Focus

This exercise focuses on burning belly fat with Bicycle Steps. Raise your left knee to your right hand, engaging your abdominal muscles. It mimics the motion of riding a bicycle, engaging your leg muscles and enhancing cardiovascular fitness. Keep your eye on the clock for extra motivation.

High Knees and Mental Challenge

The second word is power. As you switch sides, keep those knees high and think about the power in your abdominal muscles. Engage in the mental challenge and feel the burn.

Arm Raises and Brain Activation

Raise your arms high and feel your muscles engage. The third word to remember is alive. Tell your body and brain that you’re alive and ready for more.

When you lift your arms straight out to the sides or overhead as you walk, you are targeting your shoulder muscles and improving upper body strength.

High Knee Shoulder Taps

Hold your core tight and lift those knees again, tapping them with the opposite hand as you walk,while engaging your core and enhancing balance. 

Feel the burn as we continue to engage both the body and mind. Always keep in mind that this workout is about more than just getting fit.

Side Steps and Joy

The fourth word is joy. Feel good about what your body can do as you do simple things like side steps. 

Take lateral steps to the side while maintaining a steady pace, targeting your inner and outer thighs for a full lower body workout. Enjoy the feeling of success that comes with each step.

High Knees and Memory Check

Keep your knees high and fingers at your chest. Lift your knees as high as possible with each step, engage your core and boosting cardiovascular endurance. 

Take a moment to remember the words: energy, power, alive, and joy. Keep these in mind as we move forward.

Twist and Confidence

For this exercise, bring your left leg forward and twist your torso. The fifth word is confidence. 

Rotate your upper body from side to side as you walk, engage your obliques and improving flexibility. Enjoy this movement and be yourself. In every turn, feel the confidence.

Uppercuts and Brain Power

In this exercise, we are working our abs and strengthening brain areas responsible for memory, problem-solving, and auditory processing. Keep those uppercuts strong and purposeful.

Front Jabs and Strength

The sixth word is strength. Feel the strength in your core, arms, legs, and glutes as you perform front jabs. 

Extend your arms forward in quick, punching motions with each step. Keep your fists at shoulder height, alternating jabs, and maintain a steady pace to engage your upper body and improve coordination. Stay strong and powerful.

Step-Back Squats and Gratitude

This exercise is all about step-back squats. They are great for toning your legs and core. The exercise involves stepping one foot backward into a lunge position, lowering your body into a squat, and then returning to a standing position. The seventh word is gratitude. Each squat is a step towards better health.

Tricep Push Backs

The Tricep Push Backs workout while walking involves extending your arms behind you, straightening them to engage the tricep muscles with each step. 

Jogging on the Spot and Blood Flow

Jogging in place increases blood flow, which is excellent for brain health. This activity is the number one exercise for longevity, so keep those feet moving.

Close Knee Squats to Side Step

Work on your balance with close knee squats, transitioning to side steps. Engage your core and control your breath as you find your balance. 

Close Knee Squats to Side Step while walking involve keeping your knees close together, squatting down, then stepping to the side before returning to a standing position.

Toe Front and Back

Bring your left toe forward and swing it back, maintaining your balance and focus. The eighth and final word is stability. Stability in body and mind is our goal. 

This exercise involves extending one leg forward, tapping your toe on the ground, then bringing the same leg backward and tapping your toe again.

READ ALSO: Effective Stretching Workouts to Improve Your Flexibility & Mobility

How Walking Can Boost Brain Function

Walking is a simple yet powerful activity, especially for women over 50. Not only is it good for your body, but it can also make your brain work much better. 

Additionally, many studies have shown that walking is good for your brain. 

Regular aerobic exercise, like walking, helps keep the mind sharp and enhances the ability to learn new things. A study from the University of British Columbia found that regular aerobic exercise, like walking, increases the size of the hippocampus. This part of the brain is crucial for memory and learning.

Walking improves memory, learning, mood, and stress. Exercise releases endorphins, the “feel-good” hormones. Studies have shown that people who walk regularly experience less anxiety and depression. This is especially beneficial for women over 50, who may experience more stress and mood swings.

Walking also boosts overall cognitive function. Regular exercise boosts attention, processing speed, and executive functions like planning and decision-making. Studies indicate that older adults who engage in regular walking have better cognitive functions compared to those who are inactive.

Walking circulates blood to the brain, supplying it with oxygen and nutrients. Studies show improved cerebral blood flow improves cognitive health. Walking helps the brain’s plasticity, which declines with age.

READ ALSO: Exercise, the brain and anti aging – Why exercise keeps us young!

How Walking Can Help You Lose Weight and Belly Fat

Walking is a fantastic way to burn belly fat, especially for women over 50. This low-impact, no-equipment exercise reduces abdominal fat on many levels. Walking helps burn calories, which is crucial for weight loss. 

A 30-minute brisk walk can burn 150 calories, depending on weight and pace, creating a calorie deficit. Walking also increases muscle mass and metabolism, helping your body burn more calories even at rest.

Walking also targets visceral fat, which is linked to diabetes and heart disease. Studies have shown that regular walking significantly reduces visceral fat, leading to a slimmer waistline and improved overall health. Walking regulates hunger hormones, which controls appetite. Studies show that walking reduces cravings and keeps you fuller, preventing overeating and aiding weight loss.

Walking reduces stress. High stress levels cause cortisol-induced belly fat. Walking helps lower cortisol levels by releasing endorphins, which are natural mood lifters. This reduction in stress can prevent stress-related belly fat. 

Regular walking promotes a healthy lifestyle. People who walk regularly eat better, stay hydrated, and get enough sleep, which helps them lose weight and belly fat.

Try walking at a brisk pace where you can talk but not sing, alternate fast and slow walking, and make it a habit. You can burn belly fat and improve your health by sticking to your walking routine and using these tips.

READ ALSO: The Best Walking Shoes for Women Over 50

Closing Thoughts

The 20-minute brain boost and belly fat walking workout is a simple but effective way to get rid of stubborn belly fat and improve brain function and fitness at the same time.

Remember that if you want to reach your fitness goals, you need to be consistent. Stick to your walking routine, use the tips given, and do other types of exercise in addition to walking for the best results. 

Walking can help you become healthier and happier. Enjoy the process.

Explore More

You should also try this effective workout: Walk Off Fat Fast With This 20-Minute Cardio Walking Workout

For a more organized plan, you can also check out our 14-day glow-up fitness course, which includes strength training, low-impact cardio, walking exercises, stretching, and balance exercises. 

You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.

Everything you need for healthy aging is just a click away.