Walking is one of the best underrated easy ways to lose weight. It offers a host of advantages for anyone looking to lose extra weight. New research shows just how many calories walking can help us burn each day—often hundreds. That would make it a smart, pragmatic, winning option for non-wonks of all stripes.
A 154-pound person burns roughly 280 calories walking at a moderate pace (3.5 mph). This occurs only after 60 minutes of walking. If you increase your speed to a brisk 4.5 miles per hour, you can burn around 460 calories. That’s a 131% increase over 2003! This is a great example of how changing the intensity of walking can support greater caloric expenditure and in turn, help better support individuals’ weight loss goals.
To assist individuals in tracking their physical activity, the American Council on Exercise (ACE) provides a physical activity calorie counter. This tool allows users to determine the calories burned based on their walking speed and duration, thereby promoting a better understanding of their exercise routines.
Today, the average American takes less than 4,000–5,000 steps per day. But some scientists are pushing for 10,000 steps per day to be the ideal weight loss goal. If you’re new to fitness or are an older adult, start with a goal of 7,500 steps. This latter goal can act as a better, more achievable way point for your advancement.
Consistency is crucial in any weight loss program, and walking several times a week can serve as a powerful tool in this regard. A recent review highlighted that exercising, which includes moderate to vigorous walking four days a week for 50 minutes, effectively reduces body weight and belly fat. Regular walking helps keep unwanted weight at bay, too. It helps you build a routine with those healthy habits too, if you’re walking around the same time every day.
Our studies unequivocally demonstrate that the more you walk—ideally two 25-minute walks at least six days a week—the more weight you’ll lose. This is better than people who only walk 50 minutes once a day. Set a goal of at least 4 to 5 days of walking per week. Try to aim for 50-60 minutes on each walk for maximum cardiovascular benefits.
Additionally, being more active overall—adding just 2,000 to 2,500 steps to each day—can have clear positive effects on health. Research shows that more steps per day are associated with consistent increases in mortality. This result illustrates just how vital it is for all of us to get in everyday movement.
Health experts recommend that individuals walk at least four times a week but not exceed five days to maximize benefits while preventing burnout. This carrot and stick approach helps people work walking more easily into their day.
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