Walking for Weight Loss

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To lose weight, aim to walk at least 30 minutes a day, 5 days a week.

Regular walking offers many potential health benefits, including weight loss. It is also one of the easiest and most cost effective forms of exercise a person can do. Many people can walk regularly and reap the benefits of being more active.

Walking is already part of your day, and turning it into a form of exercise that helps with weight management doesn’t have to be complicated. You can even break up your walks into 10-minute increments if time is limited.

All bouts of activity count toward helping you reach your fitness goals; even something as small as walking up one flight of stairs instead of using the elevator provides benefits. Use a walking app or fitness tracker to monitor your progress. This can help you hit your walking goals, whether you’re aiming for 10,000 steps or 60 minutes a day.

Walking uphill

To help increase calorie burn, a person should walk uphill regularly. A person should aim to walk up hills, stairs, or inclines two to three times a week.

Incorporating resistance training

To help burn more calories and increase the growth of new muscle, a person can try adding in resistance training during their walk. 

Some exercises to try include:

  • squats
  • pushups
  • burpees, or squat thrusts
  • tricep dips
  • lunges

Short exercise intervals can help increase a person’s heart rate and build muscle. They can also help make the walking routine more interesting.

Power walking in intervals

To try power walking in intervals, a person should first walk for about 5 to 10 minutes to warm up. Then increase the pace and continue at an uncomfortable but sustainable pace for 10 to 15 seconds before returning to a normal walking pace. A person can repeat this throughout the walk or for as long as they can manage it.

A person may want to start with 5 minutes of interval work per walk and incorporate more power walking intervals into their walks over time.

Can I lose weight if my only exercise is walking?

You might be able to lose weight that way, depending on how long and how intensely you walk and what your diet's like.

A combination of physical activity and cutting calories seems to help with weight loss more than does exercise alone.

Walking makes a good exercise choice for weight management. It is relatively inexpensive and a workout you can do almost anywhere. When walking for weight loss, create goals you can hit to keep yourself motivated.

There is nothing wrong with starting with 10-minute daily walks and slowly increasing as your fitness, endurance, and motivation improves. All types of physical activity put you on the road to wellness. Make sure you talk to a healthcare provider before beginning your new walking regimen. They can help you determine what is right for you.


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