If you want to start walking to lose weight, you may be wondering how much walking you need to do to lose weight. A general rule of thumb is to walk at least 10,000 steps a day. If you are walking to lose weight, you need to increase this number depending on your diet and other activities. Walking is one of the simplest ways to add more movement to your day.
All you need to lose weight is walking shoes, comfortable clothes, and a safe and convenient place to walk. Read on to find out how it works and what to expect. You’ll learn how far to walk to lose weight, make walking a part of your daily routine, and some walking exercise ideas.
Healthy walking strategies
How much walking do you need to lose weight?
According to the Centers for Disease Control and Prevention (CDC), walking helps your body burn more calories. A 154-pound person burns 280 calories per hour walking at a moderate pace (3.5 miles per hour) and 460 calories per hour walking at a brisk pace – 4.5 miles per hour (MPH).1
To lose weight by walking, walk for 30 minutes or more at a moderate pace at least five days a week.2 However, longer periods of vigorous walking can produce better results. When walking to lose weight, walking at a pace that increases your breathing and heart rate is more effective in helping you reach your goals than simply walking.
Set a walking goal that you can achieve. While brisk walking can produce better results, there’s nothing wrong with starting at a pace that’s appropriate for your current fitness level. Then, as your fitness improves, you can gradually increase the length or intensity of your walks. Unattainable goals can set you up for failure, especially when it comes to weight loss.3