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New Delhi/Health Desk. With advancing age, many challenges often come with the body, the most prominent of which is increasing belly fat. Losing weight after the age of 60, especially removing the stubborn belly fat around the stomach, seems like a task like breaking a mountain. Most people resort to traditional exercises like sit-ups or crunches for this, but experts say that these methods can cause more harm than good at this age. Many people leave exercise due to neck strain and back pain. In such a situation, experts have suggested a very simple but ‘magically’ effective technique, which is called ‘TVA walking’ or diaphragmatic walking.
Why do crunches and planks fail after 60?
It is often seen that traditional exercises like sit-ups, done at the age of 60+, target only the upper abdominal muscles. They do not have any significant effect on reducing waist width. On the contrary, these exercises put extra pressure on the spinal cord, which can trigger severe neck and lower back pain. The hip muscles are already stiff due to years of sitting, and strenuous exercise increases this stress. This is why fitness experts now recommend focusing on deep core muscles.
What is ‘TVA Walking’ and how does it work?
‘TVA walking’ means walking while activating the transverse abdominis. The transverse abdominis is the deepest muscle layer of your abdomen, wrapping around your torso like a ‘natural corset’. This is separate from the external muscles that make up the six-pack. It provides stability to the spine and supports the internal organs. When you activate this muscle while walking, it not only pulls your stomach inward, but also improves body posture and speeds up metabolism.
These 4 big benefits come with reducing belly fat.
TVA Walking is not just a way to lose weight, but it is a boon for overall health. Firstly, it helps reduce visceral fat (fat deposited near the internal organs), which is the main cause of heart disease and diabetes. Second, it provides relief from chronic back pain by providing internal support to the spine. Third, the deep breathing process involved in it (Diaphragmatic Breathing) reduces stress hormones, which are responsible for increasing fat near the stomach. Ultimately, it helps you look more energetic and youthful by improving body posture.
How to do TVA walking at home? Learn step-by-step method
You don’t need any gym or special equipment to do it. You can do this while walking around the house or even while going to the store:
Stand straight: First of all, loosen your shoulders and stand straight.
Magic of breath: Take a deep breath through the nose and feel your stomach expanding like a balloon.
Activate the core: While exhaling, gently pull your navel inward towards your spine. Feel like you’re trying to zip up a pair of tight jeans.
Be proactive: Now start walking at normal speed in this position. Keep in mind that the stomach should not be pulled in too forcefully nor should the breath be held. It should be a gentle stretch.
practice time: Start with only 2 minutes in the beginning and gradually increase its duration.
Basic mantra of success: regularity and correct posture
The biggest advantage of TVA Walking is its accessibility. You can do this while brushing your teeth, working in the kitchen or even while talking on the phone. Experts recommend that it is more effective to do short sessions 3-4 times throughout the day rather than one long session at a time. The most important thing is to control your breathing. If you are holding your breath or feeling too stressed, it means you are doing it wrong. With correct posture and regular exercise, you will notice a difference in your waist circumference and back strength in just a few weeks.
When to seek medical advice?
Although TVA walking is a safe and low-impact exercise, if you have osteoporosis, severe spinal injury or recent surgery, consult your physiotherapist or doctor before starting it. Remember, losing belly fat is a slow process, in which proper exercise as well as a balanced diet plays an important role.
