Belly fat after 50 is a common concern, and not just for cosmetic reasons. As the body ages, changes in metabolism, muscle mass, hormones, and stress response often lead to fat accumulating around the abdomen.
This type of fat, particularly visceral fat that surrounds internal organs, is closely linked to insulin resistance, heart disease, and type 2 diabetes. While intense workouts may feel daunting or unsustainable at this stage of life, research increasingly points to a simpler, more accessible solution: walking.
Why Belly Fat Increases With Age
“When an individual reaches the age of 50 years or above, abdominal fat may increase despite being physically active,” explains Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre, Bengaluru. He notes that ageing naturally leads to muscle loss, a slower metabolism, and increased fat storage that is often concentrated in the abdominal region. Research, he adds, shows that women may carry nearly four times more visceral fat by the time they reach their 60s compared to young adulthood.
From a holistic lens, Dr Isaac Mathai, Founder, Chairman and Medical Director of SOUKYA International Holistic Health Centre, Bengaluru, sees belly fat as more than a standalone issue. “After the age of 50, abdominal fat increases due to metabolic slowdown, hormonal changes, reduced muscle mass, digestive inefficiencies, and prolonged stress,” he says, highlighting how lifestyle and internal balance play a crucial role in midlife weight gain.
What Kind Of Belly Fat Does Walking Target?
Belly fat comes in two forms: visceral fat, which surrounds vital organs and poses the greatest health risk, and subcutaneous fat, which sits just under the skin and affects waist size.
According to Dr Shetty, scientific evidence consistently shows that aerobic exercise like walking helps reduce both types. “Significantly, walking has been found to decrease visceral fat, even without extreme weight loss,” he explains, making it particularly valuable for people over 50 who may struggle with aggressive workout regimens.
What Research Says About Walking After 50
Clinical studies reinforce walking’s effectiveness in older adults. Dr Shetty points to trials in postmenopausal women showing improvements in body weight, BMI, body fat percentage, and inflammation markers linked to cardiovascular risk. Long-term studies also reveal a clear dose-response effect: the more consistently people walk, and the greater the distance covered, the greater the reduction in abdominal fat.
Walking’s appeal lies in its sustainability. As Dr Mathai explains, “While high-intensity workouts may not always be suitable at this stage of life, walking remains one of the most effective and accessible ways to initiate healthy weight regulation, particularly around the midsection.”
How Walking Burns Belly Fat
From a medical perspective, walking triggers multiple fat-burning mechanisms. Dr Manisha Arora, Director – Internal Medicine at the CK Birla Hospital, Delhi, describes walking as “almost like a magic pill” for reducing belly fat after 50.
“Walking creates a calorie deficit, boosts metabolic rate, and stimulates lipolysis – the process by which stored fat is broken down for energy,” she explains. It also improves insulin sensitivity, lowers cortisol (the stress hormone linked to belly fat), and enhances hormonal responses such as growth hormone and leptin sensitivity, all of which support fat loss.
Dr Mathai adds that walking also improves digestion, sleep quality, circulation, and stress regulation – factors that quietly but powerfully influence midlife weight.
How Much Walking Is Enough?
Most studies show positive effects with 30–60 minutes of walking, three to seven days a week, at a brisk but comfortable pace. “Consistency is more important than speed or intensity,” Dr Shetty emphasises, noting that visible results often emerge over months, not weeks.
Dr Arora recommends pairing walking with light strength training to preserve muscle mass and enhance calorie burn, even at rest.
Walking may not promise overnight results or spot reduction, but its impact after 50 is both real and well-documented. By improving metabolism, insulin sensitivity, hormonal balance, and stress regulation, regular walking helps reduce harmful belly fat in a safe, sustainable way. When practised consistently and supported by mindful eating and healthy lifestyle habits, it becomes more than exercise. It becomes a long-term investment in metabolic health, vitality, and ageing well.
