Although people don’t consider it effective, walking is indeed one of the best exercises for losing weight. This simple exercise involves almost all the muscles in the body and can easily burn a lot of fat. However, many people are wondering how much walking is enough to lose weight – if you’ve been looking for the same answer, we finally have it!

Walking has a big number of benefits for both our physical and mental health. If you make a good plan with daily and weekly goals and use apps that can count your steps and how many calories you’ve lost, you can easily keep track of your weight loss. Continue reading below to learn more.


Walking is one of the simplest exercises you can do. It will strengthen your muscles and help you lose weight, while also improving your overall health. Many people think that hard exercise and a strict diet are the only way of losing weight, but you should know that you can make a walking plan that will work even better.

There are 2 factors that determine the amount of calories burned: the distance you walk and your body weight. For example, if you’re walking with an average speed of 6.5 km. Per hour, you will burn 400 calories per hour. 4.5 km. more will help you burn an additional 300 calories, which is why you need a detailed daily walking plan in order to get better results. A pedometer can monitor your training and count the steps, increasing the chances of achieving the desired effects.

Most people need 2000 steps (or 1.6 km.) to burn 100 calories. By burning 500 calories per day (10000 steps), you should lose about ½ a kg. in only a week. In order to achieve best results, it’s necessary to start moving more – every bit counts, so you should stop using the bus or metro and walk to work and back home. Bring your children to school without the car, or park farther away from your workplace or school and walk there. Take the stairs instead of the elevator, and remember – investing in a pedometer is a great way of keeping track of your progress.

Although effective, we must admit that walking can be boring. In order to make it more fun, you can listen to your favorite music on your phone or walk in different areas every day. Invite your funny friend for a walk, or just enjoy nature on your own.

When it gets cold, you can get a treadmill and watch your favorite TV series while you walk on the machine. When you’re walking to lose weight, focus on looking 30 meters up front, squeeze your abs and keep your back straight while squeezing the glutes as well in order to improve the effects of the exercise.

The trick to walking for weight loss is to understand two simple rules:

1. Know how many steps you need to take every day

2. Commit to this step count on a daily basis

The Health Benefits of Walking for Weigh Loss

If you’re planning on starting a walking regimen to boost your overall health and to lose weight, there are probably several questions on your mind.

How many calories does walking burn? Does it put undue stress on my legs? What about shin splints? Does it really offer cardiovascular benefits?

As someone who has been a runner for a quarter century, I used to think, “Walking? Who are you kidding?” So I continued putting stress on my feet, knees, shins, and everything else below the waist by doing hard impact workouts because I didn’t fully understand the health benefits of walking.


1. The American Heart Association recommends walking over running.

2. Walking lowers bad cholesterol and reduces your risk for both hypertension and diabetes.

3. The AHA and researches associated with the National Runners’ Health Study looked at more than 30,000 subjects and found that, “Medium-intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease over the study’s six years.”

These are pretty cool reasons to start walking, right?

After all, running can inflict gigantic stresses on your legs that amount to seven times the person’s body weight. If the person weighs 150 pounds, that force is roughly half a ton. If you’re obese, the stress on your legs if you run could be multiple tons. Compare that to walking, where the maximum force on your knees is only 3.4 times your body weight. Obviously, walking is less stressful on your lower extremities than running.