{"id":6091,"date":"2025-09-02T20:23:45","date_gmt":"2025-09-02T13:23:45","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=6091"},"modified":"2025-09-02T20:23:51","modified_gmt":"2025-09-02T13:23:51","slug":"brisk-walking-turun-berat-badan","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2025\/09\/02\/brisk-walking-turun-berat-badan\/","title":{"rendered":"Seberapa Efektif Brisk Walking untuk Menurunkan Berat Badan?"},"content":{"rendered":"\n\n\n<p>Ingin menurunkan berat badan tanpa harus lari maraton atau ikut gym? Kamu tidak sendiri. Banyak orang mencari olahraga yang ringan tapi tetap efektif. Nah, <em>brisk walking <\/em>untuk menurunkan berat badan bisa jadi jawabannya, karena murah, mudah, dan bisa dilakukan kapan saja. Berikut penjelasan lengkap tentang manfaat, durasi ideal, hingga tips menjalankan <em>brisk walking <\/em>dengan benar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Apa Itu <em>Brisk Walking <\/em>dan Mengapa Efektif?<\/strong><\/h2>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\"><em>Brisk walking<\/em> adalah jalan kaki dengan kecepatan lebih cepat dari jalan santai, namun belum sampai berlari. Biasanya dilakukan dengan kecepatan 5\u20136,5 km\/jam<\/mark>. Saat melakukannya, napas terasa lebih berat, tapi kamu masih bisa berbicara.<\/p>\n\n\n\n<p>Kenapa efektif? Hal ini karena <em>brisk walking<\/em> termasuk olahraga aerobik intensitas sedang yang terbukti membantu membakar kalori, meningkatkan metabolisme, dan menjaga kadar gula darah tetap stabil. <\/p>\n\n\n\n<p><strong>Baca Juga:<\/strong> <strong><a href=\"https:\/\/ahligizi.id\/blog\/2021\/05\/21\/penggunaan-glukosa-selama-aktivitas-fisik\/\">Penggunaan Glukosa Selama Aktivitas Fisik<\/a><\/strong><\/p>\n\n\n\n<p>Selain itu, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\"><em>brisk walking<\/em> juga merangsang pembakaran lemak tubuh, terutama jika dilakukan secara rutin selama 30\u201360 menit per hari.<\/mark> Aktivitas ini memperkuat otot kaki dan meningkatkan kebugaran jantung, yang berperan penting dalam mendukung proses penurunan berat badan jangka panjang.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Manfaat <em>Brisk Walking <\/em>bagi Tubuh<\/strong><\/h2>\n\n\n\n<p><em>Brisk walking<\/em> untuk menurunkan berat badan bukan hanya efektif, tetapi juga memberikan manfaat jangka panjang bagi kesehatan, seperti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Membakar lemak tubuh secara efisien<\/li>\n\n\n\n<li>Meningkatkan kesehatan jantung dan pembuluh darah<\/li>\n\n\n\n<li>Menurunkan risiko diabetes tipe 2<\/li>\n\n\n\n<li>Mengurangi stres dan memperbaiki suasana hati<sup>1<\/sup><\/li>\n\n\n\n<li>Meningkatkan sensitivitas insulin dan metabolisme tubuh<\/li>\n<\/ul>\n\n\n\n<p>Penelitian dalam <em>Journal of Physical Activity and Health<\/em> menemukan bahwa <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">metode jalan cepat ini bisa membantu penurunan berat badan, BMI, dan lingkar pinggang yang signifikan<\/mark>, dengan hasil penurunan berat badan rata-rata 2,13 kg, termasuk pada wanita pascamenopause. Selain itu, persentase lemak tubuh juga berkurang sebesar 1,38%.<sup>2,3<\/sup><\/p>\n\n\n\n<p><strong>Baca Juga: <a href=\"https:\/\/ahligizi.id\/blog\/2022\/12\/24\/berapa-kilogram-berat-badan-yang-aman-diturunkan-dalam-sebulan-ini-rekomendasinya\/\">Berapa Kilogram Berat Badan yang Aman Diturunkan dalam sebulan ? Ini Rekomendasinya<\/a><\/strong><\/p>\n\n\n\n<p>Hal ini juga didukung oleh studi lain yang menunjukkan bahwa <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">rutin melakukan aktivitas intensitas sedang setiap minggu setidaknya 150 menit, seperti jalan cepat, secara signifikan menurunkan risiko penyakit kardiovaskular dan kematian dini<\/mark>.<sup>4<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips <em>Brisk Walking <\/em>untuk Menurunkan Berat Badan<\/strong><\/h2>\n\n\n\n<p>Agar hasilnya optimal, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">penting untuk mengetahui cara melakukan <em>brisk walking <\/em>yang benar<\/mark>:<\/p>\n\n\n\n<ul start=\"1\" class=\"wp-block-list\">\n<li>Lakukan pemanasan ringan selama 5\u201310 menit.<\/li>\n\n\n\n<li>Gunakan sepatu olahraga yang nyaman dan empuk.<\/li>\n\n\n\n<li>Ayunkan tangan sejajar pinggang saat berjalan.<\/li>\n\n\n\n<li>Langkahkan kaki dengan mantap, dan biarkan tumit menyentuh tanah lebih dulu.<\/li>\n\n\n\n<li>Tegakkan badan dan arahkan pandangan lurus ke depan.<\/li>\n\n\n\n<li>Jaga ritme napas tetap stabil dan hindari menahan napas.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/tips-brisk-walking-yang-benar-1024x682.webp\" alt=\"tips brisk walking untuk menurunkan berat badan\" class=\"wp-image-6096\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/tips-brisk-walking-yang-benar-1024x682.webp 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/tips-brisk-walking-yang-benar-300x200.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/tips-brisk-walking-yang-benar-768x512.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/tips-brisk-walking-yang-benar-640x427.webp 640w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/tips-brisk-walking-yang-benar.webp 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Sumber: Pixabay<\/figcaption><\/figure>\n\n\n\n<p>Berjalan dengan postur yang salah dapat menyebabkan pegal, cedera ringan, dan mengurangi efektivitas pembakaran kalori. Tips tambahan, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">cobalah menargetkan kecepatan berjalan sekitar 3\u20134 mil per jam (sekitar 4,8\u20136,4 km\/jam)<\/mark> untuk mencapai intensitas yang cukup demi memperoleh manfaat kesehatan yang optimal.<sup>5<\/sup><\/p>\n\n\n\n<p>Selain itu, kamu juga bisa <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">mengombinasikan jalan cepat dengan langkah yang lebih lambat secara bergantian<\/mark>. Pola ini terbukti dapat meningkatkan pembakaran kalori sekaligus meningkatkan kebugaran tubuh secara keseluruhan.<sup>6<\/sup><\/p>\n\n\n\n<p>Akan tetapi, agar penurunan berat badan lebih efektif, aktivitas fisik seperti <em>brisk walking<\/em> perlu dibarengi dengan pola makan yang seimbang.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Brisk Walking <\/em>vs Jogging, Mana yang Lebih Efektif?<\/strong><\/h2>\n\n\n\n<p>Jogging dan <em>brisk walking <\/em>sama-sama bermanfaat, tapi keduanya punya karakteristik yang berbeda. Untuk membantumu memilih mana yang lebih sesuai dengan kebutuhan, berikut perbandingan antara <em>brisk walking<\/em> dan jogging dari segi intensitas, pembakaran kalori, hingga dampaknya terhadap sendi:<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"809\" height=\"224\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/perbandingan-brisk-walking-vs-jogging.webp\" alt=\"perbandingan brisk walking vs jogging\" class=\"wp-image-6095\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/perbandingan-brisk-walking-vs-jogging.webp 809w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/perbandingan-brisk-walking-vs-jogging-300x83.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/perbandingan-brisk-walking-vs-jogging-768x213.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/07\/perbandingan-brisk-walking-vs-jogging-640x177.webp 640w\" sizes=\"auto, (max-width: 809px) 100vw, 809px\" \/><figcaption class=\"wp-element-caption\">Tabel Perbandingan <em>Brisk Walking<\/em> dan Jogging<\/figcaption><\/figure>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Jika kamu ingin menurunkan berat badan secara bertahap tanpa membebani sendi, <em>brisk walking<\/em> adalah pilihan ideal. Sedangkan jogging lebih cocok untuk yang mengejar hasil cepat dan siap menghadapi intensitas tinggi<\/mark>. Apa pun pilihannya, pastikan disesuaikan dengan kondisi tubuh dan dilakukan secara konsisten untuk hasil yang maksimal.<sup>4<\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Brisk Walking<\/em>: Olahraga Ringan untuk Diet Sehat<\/strong><\/h2>\n\n\n\n<p>Buat kamu yang sedang menjalani diet sehat, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">memasukkan <em>brisk walking <\/em>ke dalam rutinitas harian adalah salah satu langkah cerdas<\/mark>. Kamu bisa berjalan setelah sarapan atau sore hari sepulang kerja. Bila dilakukan secara konsisten, kamu tidak hanya menurunkan berat badan, tapi juga membentuk kebiasaan aktif yang mendukung metabolisme jangka panjang.<\/p>\n\n\n\n<p>Kuncinya adalah konsistensi. Tidak perlu memaksakan diri berjam-jam setiap hari. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Cukup 30 menit yang dilakukan dengan benar dan rutin sudah memberi dampak nyata<\/mark>. <em>Brisk walking <\/em>bukan sekadar jalan kaki cepat. Ini adalah bentuk perhatian dan cinta pada tubuh sendiri.<\/p>\n\n\n\n<p>Jika kamu sudah lama ingin mengubah gaya hidup tapi belum tahu harus mulai dari mana, maka mulailah dari langkah kecil hari ini. Semakin kamu sadar bahwa kesehatan adalah investasi, semakin besar pula peluangmu untuk hidup lebih bugar, produktif, dan percaya diri.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Referensi<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Balpande, M., &amp; Siddiqui, S. (2022). Effect of walking exercise on the human body.&nbsp;<em>International journal of health sciences<\/em>,&nbsp;<em>6<\/em>(S1), 8783-8787. <a href=\"https:\/\/doi.org\/10.53730\/ijhs.v6ns1.6977\">https:\/\/doi.org\/10.53730\/ijhs.v6ns1.6977<\/a><\/li>\n\n\n\n<li>Garnier, S., Joffroy, S., Thon, B., Auneau, G., &amp; Mauri\u00e8ge, P. (2024). Two-year follow-up of a brisk walking programme on fitness, perceived health and physical activity engagement in postmenopausal women.&nbsp;<em>Health Education Journal<\/em>,&nbsp;<em>83<\/em>(6), 638-649. <a href=\"https:\/\/doi.org\/10.1177\/00178969241269016\">https:\/\/doi.org\/10.1177\/00178969241269016<\/a><\/li>\n\n\n\n<li>Mabire, L., Mani, R., Liu, L., Mulligan, H., &amp; Baxter, D. (2017). The influence of age, sex and body mass index on the effectiveness of brisk walking for obesity management in adults: a systematic review and meta-analysis.&nbsp;<em>Journal of Physical Activity and Health<\/em>,&nbsp;<em>14<\/em>(5), 389-407. <a href=\"http:\/\/dx.doi.org\/10.1123\/jpah.2016-0064\">http:\/\/dx.doi.org\/10.1123\/jpah.2016-0064<\/a><\/li>\n\n\n\n<li>Idris, I. (2023). Eleven minutes of brisk walk a day shown to reduce risk of early death. <em>Diabetes, Obesity and Metabolism Now, 1<\/em>(5), e44. <a href=\"https:\/\/doi.org\/10.1002\/doi2.44\">https:\/\/doi.org\/10.1002\/doi2.44<\/a><\/li>\n\n\n\n<li>Kumar, T. (2020). Comparative study between effects oftreadmill walking and briskwalking on central obesity in obese and overweight men.&nbsp;<em>J Med Sci Clin Res<\/em>,&nbsp;<em>8<\/em>(02), 737-43. <a href=\"https:\/\/doi.org\/10.18535\/JMSCR\/V8I2.127\">https:\/\/doi.org\/10.18535\/JMSCR\/V8I2.127<\/a><\/li>\n\n\n\n<li>Kai-ming, G. U. O., Yi-fan, Z. H. A. O., Ping-ping, Z. H. A. O., &amp; Yong-qing, L. I. N. (2022). Effect of short-term intensive brisk walking prescription on obesity in Chinese occupational population: a pair matched-control study.&nbsp;<em>\u4e2d\u56fd\u516c\u5171<\/em><em>\u536b\u751f<\/em>,&nbsp;<em>38<\/em>(12), 1533-1537. <a href=\"https:\/\/doi.org\/10.11847\/zgggws1139360\">https:\/\/doi.org\/10.11847\/zgggws1139360<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Ingin menurunkan berat badan tanpa harus lari maraton atau ikut gym? Kamu tidak sendiri. Banyak orang mencari olahraga yang ringan<\/p>\n","protected":false},"author":116,"featured_media":6092,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[18],"tags":[593,592,589,590,588],"class_list":["post-6091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-masalah-berat-badan","tag-brisk-walking","tag-brisk-walking-vs-jogging","tag-cara-brisk-walking-yang-benar","tag-durasi-brisk-walking-untuk-bakar-lemak","tag-manfaat-brisk-walking-bagi-tubuh"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Seberapa Efektif Brisk Walking untuk Menurunkan Berat Badan?<\/title>\n<meta name=\"description\" content=\"Brisk walking bantu turunkan berat badan tanpa olahraga berat. 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