How Much Should I Walk Per Day to Lose Weight?
The Benefits of Walking
Walking is an easy, efficient and affordable way to improve your physical and mental health. Not only does it help you lose weight, but it also lowers your risk of heart disease, type 2 diabetes and some cancers. Additionally, it can improve your mental well-being by reducing stress and anxiety.
How Much Should You Walk?
The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes of moderate-intensity aerobic activity each week. That’s just over 21 minutes a day. To lose weight, you may need to walk more than the CDC’s recommendation. In one study, overweight people who walked for 50–70 minutes three to five days per week for 12 weeks, on average, reduced their body weight by 4.5%.
Aim for 10,000 Steps
If you want to lose weight, aim to walk 10,000 steps per day. One study found that people who walked 10,000 steps per day were able to reduce their body weight by 6.8%. Additionally, the people who walked 10,000 steps had a lower body fat percentage than those who walked fewer steps.
Tips for Walking More
Walking more can be challenging if you’re not used to it. Here are some tips to help you reach your goal of 10,000 steps per day:
- Try an activity tracker. Activity trackers can help you stay motivated and monitor your progress. Many activity trackers come with features like step count, distance, calories burned and sleep tracking.
- Break up your walk. If you’re unable to fit in a 10,000-step walk in one go, break it up into smaller chunks and spread it out throughout the day. For example, you could take a 30-minute walk in the morning, a 20-minute walk at lunchtime and a 10-minute walk in the evening.
- Schedule it in. Make sure to add walking into your daily schedule and set reminders to keep you on track.
- Make it social. Ask a friend or family member to join you for a walk. This can make it more enjoyable and help you stay motivated.
The Bottom Line
Walking is an easy, affordable and accessible way to lose weight. Aim to walk at least 10,000 steps per day to maximize the benefits and reach your weight loss goals. Additionally, don’t forget to schedule your walks and make them social to help you stay motivated.
