It would be wonderful if simply walking for a long time always worked, but the reality is that our bodies adapt quickly. I have personally experienced a weight-loss plateau and fatigue after walking aimlessly without a structured plan.

In Traditional Korean Medicine (TKM), a state where weight loss is difficult is often viewed as Spleen Deficiency (Bi-heo, 脾虛), a condition where the Spleen's function is weakened, leading to decreased energy metabolism. In such cases, it is more important to first boost your body's metabolic capacity rather than jumping into excessive high-intensity exercise.

• Warm-up: Walk lightly for 5–10 minutes to raise your body temperature.
• Increasing Intensity: Walk briskly or run for 2–3 minutes until you are short of breath (increasing the heart rate).
• Recovery Phase: Walk slowly for 1–2 minutes to regulate your breathing.
• Repetition: Repeat this process 3–5 times to maximize the efficiency of body fat combustion.
• Cool-down: Relax muscle tension with stretching and eliminate Blood Stasis (Eo-hyeol, 瘀血), which can hinder blood circulation.

However, forcing yourself into this routine when you have poor knee joints or are in a state of extreme energy depletion can actually be counterproductive. Please check your physical condition first.