Walking is free, low-impact and easy to fit into the day, which is why it’s one of the most effective activities for long-term weight management. On its own it leads to modest weight loss, but combined with changes to eating it makes a real difference, and it’s one of the strongest habits linked to keeping weight off.
How much should you walk?
- US guidelines recommend at least 150 minutes a week of moderate activity, such as 30 minutes of brisk walking on 5 days.
- For weight loss and keeping it off, more is better. Many people aim for 200 to 300 minutes a week.
- In step terms, research links around 7,000 to 10,000 steps a day with a lower risk of early death and heart disease. If you currently do 3,000, adding even 2,000 steps is worthwhile.
How many calories does walking burn?
As a rough guide, walking burns about 80 to 100 calories per mile, more if you weigh more or walk uphill. That’s why walking works best alongside eating changes: one muffin can cancel out a 3-mile walk.
Make your walks count
- Walk briskly: fast enough that you can talk but not sing.
- Add hills or stairs to increase the effort.
- Try intervals: alternate 2 minutes fast with 2 minutes at a normal pace.
- Walk after meals. A 10 to 15 minute walk after eating helps lower blood sugar spikes.
- Add strength exercises twice a week to protect muscle.
A simple 4-week plan to start
- Week 1: 10 minutes a day at a comfortable pace.
- Week 2: 15 to 20 minutes a day, a little faster.
- Week 3: 25 minutes a day, including some brisk stretches.
- Week 4: 30 minutes a day, most of it brisk.
Tips to keep going
- Use a phone or watch to track steps.
- Walk with a friend, or listen to podcasts.
- Build walking into your day: walk to the shops, take calls on foot, get off the bus a stop early.
- Wear comfortable, supportive shoes.
Check with a doctor first if
You have heart disease, chest pain on exertion, uncontrolled blood pressure, or joint problems that make walking painful. For sore knees, see our guide to diclofenac gel for joint pain.
See also: how to lose weight safely.
More in our Weight Management guide: all our articles on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.
