If you're looking for an effective and healthy way to lose weight, daily movement in the form of walking should be at the top of your list. This post shares science-backed reasons why walking for weight loss is a great strategy.
In This Post You'll Find:
When it comes to weight loss, people often assume they need to go on a run or do endless hours of cardio if they want to lose that weight and keep it off. Running1 has many benefits for your overall health, but what matters is your overall daily movement in the form of walking2.
So, let’s look at how you can use walking in your weight loss journey.
Walking For Weight Loss Video
What Are The Health Benefits of Walking?
Before we dig into how walking for weight loss works, let’s look at why walking is good for your body and mind.
- Walking can reduce pain and fatigue3
- Walking can lower your stress levels4
- Walking can have positive effects on your mood – even lessening symptoms of depression5
- Walking can help you focus and improve your memory6
- Walking can improve your cardiovascular health7
- Walking can increase overall muscle tone and decreased body fat8
- Walking can improve your cholesterol levels9
- Walking can decrease the risk of disease, such as diabetes, some cancers, and stroke10
- Walking can help to strengthen bones11
- Walking can improve sleep12
BONUS: Walking is great because you can do it when it fits your schedule. No running to make it to a gym class or driving to get somewhere. Just lace up your shoes and step out the door. Almost anyone can do it.
Can I Lose Weight By Walking 30 Minutes A Day?
A 2022 study on walking by La New, et al.2 found that walking at any speed led to visceral fat loss in postmenopausal women. Additionally, Hong et al.13 found that walking can provide an effective lifestyle strategy to reduce abdominal obesity and insulin resistance markers in obese women.
According to The American Heart Association14, you should get at least 150 minutes per week of "moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week." However, this is to maintain good heart health, not to lose weight.
The American College of Sports Medicine15 recommends 200 to 300 minutes of exercise per week in addition to consuming a calorie deficit of 500-1000 calories per day for weight loss and long-term weight management. I explain this further in my video on walking for weight loss.
An important study in 2019 by Surwe, et al.16 consisted of an 8-week randomized controlled trial in which 60 inactive women were randomly assigned to a group: (1) the control group, (2) continuously walking 30 minutes a day of 5 days per week, or (3) walking three short 10-minute bouts each day. Surwe found that both walking groups significantly increased their physical activity during the trial and that the group who walked continuously for 30 minutes per day resulted in significant increases in health benefits and weight loss.
Given these studies, it appears walking a minimum of 30 minutes per day five days per week can result in significant weight loss16.
Of course, if you are new to the exercise or have physical limitations, like an injury, start slowly and work your way up. You'll be surprised at how fast you can improve your stamina with regular walking. I also recommend speaking with your doctor if you plan to begin a new workout routine to ensure there are no complications or health risks.
The Importance of Diet
It should be said that, no matter the amount of walking you do, if your diet is primarily ultra processed foods17 that can cause inflammation, it will be much more difficult to lose weight. To get the best weight loss results, opt for a diet that best suits your personal needs along with an appropriate caloric deficit18.
Personally, in my own weight loss journey, I found a clean-eating diet filled with whole foods like fruits and veggies, whole-grain breads, lean protein, and full-fat dairy. Check out my post on my weight loss journey for more on how I lost my weight. The number of calories in these foods will surprise you; you can fill up on delicious food and add the consistency of healthy living to your life.
If you're looking to lose weight and could use direction and assistance (like daily emails from me and my tools to use on this journey), try my 30 Day Healthy Program. Remember, I’m always here to help! 😀
Do I Have To Keep Walking To Keep The Weight Off?
I've found that, once you get into the habit of walking, you will actually miss it when you don’t get your steps in. Not only that, research suggests those who continue to exercise are the most successful at maintaining their weight loss for the long term19.
Further, a study by Li, et al.20 found that participants who reached their weight loss goals but kept up their walking regimen maintained their weight loss and waist circumference. I discuss this more in detail in my video on Why I Never Skip Walking for Weight Loss.
How Many Steps Do I Need To Do To Lose Weight?
A 2016 study by Yuenyongchaiwat21 concluded that an increase in overall physical activity of at least 10,000 steps over a 12-week period improved both physical and mood in sedentary, overweight individuals. I discuss this topic in depth in my post on How Many Steps To Lose Weight, but the generally agreed upon standard is to get 4000-10,00022 steps per day to lose weight, depending on your starting activity levels.
I personally aim for 8000-10,000 steps per day, but I worked up to this amount. I recommend you start with what you can easily do, and then aim to increase the number of steps every week. Again, I also recommend you con sult with your doctor before starting any new exercise regimen.
Tips To Walk More
I’ve got some tips and tricks to getting in those extra steps until you are ready to go for longer walks. These have helped me over my weight loss journey to increase my overall steps.
- Take the stairs instead of the escalator or elevator when at the mall.
- Carry your laundry in smaller loads and make more trips.
- Park further away from the grocery store when you are looking for a spot to park the car.
- The kids love the park. While they are playing, walk the perimeter.
- Call a friend and suggest a walk.
- Join a walking group.
- Do housework where you are on your feet, like vacuuming or mopping.
- Once you get used to walking, slowly increase your exercise intensity. Hit that step goal in your exercise routine easily!
- Take the dog for a walk.
Pro Tip: Fitness trackers and pedometers are amazing motivators. Seeing the number of total steps climb and reaching your daily step goal is a great way to walk every day. I have used an Apple Watch in the past and currently use a Garmin fitness watch to track my steps. You can also download an activity tracker or walking app on your phone.
Final Word On Walking. For Weight Loss
For almost all my personal coaching clients who are looking to lose weight, I include some form of daily movement on the form of walking. I also have a personal goal of hitting 8,000 steps each day to maintain my weight loss. I suggest you give walking a try and work towards an increased daily step count. For me, combining walking with a cleanish diet has been a great way to lose weight, and enjoy a healthy lifestyle.
Walking is also low impact so it's perfect for just about anyone who is physically capable of walking, no matter what stage you are at as far as fitness and weight loss go. Walking is also low cost, and can be done anywhere (even on a treadmill in front of your favorite television program or while listening to an audiobook).
References
I take data very seriously, and do my best to provide you with relevant, science-driven research to support any claims I make. To ensure relevant, high-quality, and trusted data, I follow a strict sourcing protocol and rely on peer-reviewed studies, academic research institutions, and medical journals and associations. I only use credible sources to ensure my content and assertions are accurate and have scientific integrity.
Below are the links referenced in this article.
1 Nystoriak M and Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
2 La New, J and Borer, K. (2022). Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8840715/
3 Geneen, L, et al. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461882/
4 Matzer, F, et al. (2017). Combining walking and relaxation for stress reduction-A randomized cross-over trial in healthy adults. https://pubmed.ncbi.nlm.nih.gov/28840638/
5 Edwards, M and Loprinzi, P. (2018). Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064756/
6 Mualem, R, et al. (2018). The Effect of Movement on Cognitive Performance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5919946/
7 Murtagh, E, et al. (2011). Walking – the first steps in cardiovascular disease prevention. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/
8 Ozaki, et al. (2019). Effects of Progressive Walking and Stair-Climbing Training Program on Muscle Size and Strength of the Lower Body in Untrained Older Adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6873118/
9 Ready, A., et al. (1995). Walking program reduces elevated cholesterol in women postmenopause. https://pubmed.ncbi.nlm.nih.gov/7489529/
10 Anderson, E and Durstine, J. (2019). Physical activity, exercise, and chronic diseases: A brief review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219321/
11 Krall, E and Dawson-Hughes, B. (1994). Walking is related to bone density and rates of bone loss. https://pubmed.ncbi.nlm.nih.gov/8304358/
12 Bisson, A et al. (2020). Walk to a Better Night of Sleep: Testing the Relationship Between Physical Activity and Sleep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801055/
13 Hong, H, et al. (2014). Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241903/
14 "American Heart Association Recommendations for Physical Activity in Adults and Kids." American Heart Association, Inc. Jan, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
15 Jakicic, J et al. (2001). American College of Sports Medicine position stand. Appropriate intervention strategies for weight loss and prevention of weight regain for adults. American College of Sports Medicine position stand. Appropriate intervention strategies for weight loss and prevention of weight regain for adults. https://pubmed.ncbi.nlm.nih.gov/11740312/
16 Surwe, et al. (2011) Effectiveness of Long and Short Bout Walking on Increasing Physical Activity in Women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3064872/
17 Crimarco, A, et al. (2022). Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8532572/
18 Kim, J. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
19 Katzmarzyk, P, et al. (2023). Physical activity and weight loss in a pragmatic weight loss trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11079994/
20 Li, Y, et al. (2019). Effects of short-term intervention of walking on body mass index, waist circumference, and related indicators of working population. https://pubmed.ncbi.nlm.nih.gov/30744299/
21 Yuenyongchaiwat, K. (2016). Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015672/
22 Tudor-Locke, C, et al. (2011). How many steps/day are enough? for adults. https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-8-79
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