There’s a common misconception that walking isn’t real exercise and doesn’t help with weight management. But here’s the truth: walking is absolutely a workout and much more effective than you might think. I used to believe that it wouldn’t impact my weight.
However, after a conversation with a colleague who disagreed, I decided to test this belief by not walking as much as I used to for a month. That month, I barely managed 10,000 steps, compared to my usual 100,000+. The results were eye-opening—I quickly realised just how much of a difference walking makes.
Curious to learn more, I started researching and discovered some remarkable findings. Walking has helped countless people shed pounds and is even recommended for older adults—not because it’s easy, but because it’s an excellent low-impact cardio exercise 1. It is significantly beneficial to your cardiovascular health, and it doesn’t overstrain your muscles or spike your heart rate.
For example, a study involving 12,000 participants found that brisk walking for just an hour a day can reduce the effects of obesity-promoting genes by half. Similarly, the American Cancer Society found that even low levels of walking are associated with lower mortality rates—suggesting that it might even help you live longer.
With all this evidence supporting the benefits of walking, why not grab your sneakers and join me as I share the most effective ways to walk off your weight?
Do I need a minute, step or mileage goal?
Yes, you do. The first step to making walking a habit is to set a clear goal. It’s your choice whether to set a mileage, step, or minute goal. Mileage is the total number of miles you want to cover, while a step goal is simply the number of steps you aim to hit. A minute goal, on the other hand, focuses on how long you want to walk. You can set these goals daily, weekly, or even monthly. But I suggest you set a daily or weekly goal because it pushes you to stay consistent—like choosing to walk instead of hopping in the car or taking public transport.
Most people opt for the step goal because it feels more specific, like aiming for the standard 5,000 or 10,000 steps a day. However, fitness expert Stephanie Mansour (2022) suggests setting a goal based on minutes instead. Why? Because focusing on minutes lets you de-stress and dedicate that time just to walking.
She also says that tracking steps can give a false sense of activity, making it easier to convince yourself you’ve done enough when you haven’t. So she advises starting with a 5-minute brisk walk a day and building from there. It’s a simple, manageable way to ease into things.
Most fitness trackers will measure all three—steps, miles, and time—you can always choose what works best for you.
That said, it’s all about finding what works for you. If you prefer tracking miles, do it—focusing on mileage can help you disconnect from your phone and simply enjoy the exercise. And if steps are more your thing, that’s fine too. Most fitness trackers will measure all three—steps, miles, and time—you can always choose what works best for you.
Nevertheless, your ideal goal will depend on your preferences. If you’re a beginner, a minute goal might feel less intimidating—just commit to a few walking minutes a day. Step goals are excellent if you love having a number to aim for and enjoy reaching that magic 10K. Mileage might suit you if you prefer longer, more scenic walks or hikes where covering distance is the priority.
How do I track my steps?
Thanks to technology, you no longer need to buy a pedometer or a stopwatch. Most smartphones, whether Android or Apple, already come with fitness apps like Google Fit, Apple Health, or Samsung Health. All you need to do is download a steps-tracking app with positive reviews, like StepsApp or Sweatcoin (which rewards you for your steps), and sync it with your phone’s health app. This way, you can easily track your steps, miles, and time.
For even more convenience, consider getting a smartwatch. It makes tracking easier if you don’t always have your phone with you, like at work. Smartwatches automatically sync your steps via Bluetooth, so even if you forget to turn Bluetooth on, they still track your steps, miles, and walking time—updating once you connect. Since I can’t carry my phone at work, my smartwatch helps me easily keep up with my steps and daily distance.
Do I need special walking gear?
Aside from a step tracker, there are some other equipment that can make your walks more effective. If you want to turn walking into a real workout, some proper gear will make a big difference—just like heading to the gym. The good news? Walking doesn’t require much, and the equipment is affordable.
The must-haves for your walk
The first step is to wear suitable clothing. Opt for leggings or sweatpants, along with a weather-appropriate top. Next, you’ll need well-fitting walking shoes.
Prioritise your comfort over the brand.
When I first started taking walking seriously, I wore regular shoes and constantly dealt with pins and needles. This made it tough for me to walk far or fast. But once I switched to proper shoes, everything changed—it became easy and enjoyable.
So when purchasing the right shoes, make sure you are able to walk for miles without discomfort or blisters.
Extras to boost your walk
To get even more out of your walks, add a few extras. If you’re looking to step things up, hand weights (2–5 kg) are a great way to build muscle. For those who briskly walk often, a supportive sports bra can make a big difference in comfort.
Other useful items include a sun hat for hot days, a healthy snack for long walks, and a bottle of water to stay hydrated. Music or podcasts can make your walk more enjoyable, but keep the volume minimal to stay aware of your surroundings.
Accessories to make your walk easier
Finally, you might want to also get a small side bag or waist/hip bag to carry essentials like your phone, towel, and water bottle. Having the right gear motivates you to stay active and use it regularly.
And remember, the challenging part is often just getting ready—once you start walking, it gets easier. Don’t stress if you can’t buy everything at once. Start with what you have, and over time, invest in gear that works best for you.
Should I Vary My Walking Routes?
Yes, you should. Varying your routes is an effective way to keep your routine interesting and avoid boredom. It also challenges your body in different ways, burning more calories and engaging different muscles. You can mix things up by walking in hilly areas, taking stairs, or exploring new places. For example, if you usually walk to the park, try going to the mall or exploring a neighbourhood you haven’t been to yet.
However, before you try a different route, be sure to prepare. Plan your route by checking a map, monitoring the weather, and wearing the right shoes—especially if you’re walking on rough terrain, like hiking trails.
If you prefer walking in the gym, you can still change things up. Increase the incline on the treadmill to mimic hills, or alternate between fast-paced walks and slower intervals to add variety to your workout.
What is proper walking posture?
Proper walking posture starts with keeping your head up and facing forward—avoiding looking down at the ground. Relax your neck, back, and shoulders, keeping them loose rather than stiff and upright.
Swing your arms freely with a slight bend in your elbows. This helps engage your arms during the walk, taking some pressure off your legs, which can make it easier and quicker. If you prefer not to bend your arms, you can allow them to swing naturally at your sides.
Engage your core a little by tightening your stomach as you walk, and keep your back straight without leaning forward or backward 2. This prevents back strain and maintains a healthy posture.
When you walk, roll your foot from heel to toe smoothly. Avoid dragging or brushing your feet along the ground, as this can lead to tripping.
Should I briskly walk or just walk at a normal pace?
If you want to burn more calories in a shorter period, brisk walking is more effective. Walking, in general, will help you lose weight and improve your cardiovascular health; however, to see effective results faster, opting for brisk sessions instead of normal walking is recommended.
If you can’t speak comfortably, you’re probably moving fast, which is great.
Now you might be wondering how to distinguish between walking ‘briskly’ or walking ‘normally.’ To figure this out, you can either count your steps per minute or perform the talk test. The first step to measuring your pace is to count your steps. If you can walk 100 steps per minute, you’re walking fast enough to reap the fitness benefits 3.
On the other hand, the talk test involves checking how easily you can talk while walking. If you can’t speak comfortably, you’re probably moving too fast, which is great. If you can sing, your pace is too slow—likely normal—so try to pick up the pace. However, if you can talk comfortably but are a bit breathless, your pace is moderate yet brisk.
By using these methods, you can efficiently monitor your pace, know when to pick up speed, and interchange between brisk walking and normal pace. If you are a beginner, it is advisable to alternate between the two. For example, you might walk briskly for 1 to 3 minutes and then walk normally for 5 minutes. Gradually, you can increase your brisk walking time as you become more familiar with the pace.
What are the benefits of walking?
Walking has many benefits; some are well-known and others are not:
- Walking lifts your spirits and reduces anxiety, anger, or stress, even with just a brisk 10-minute walk.
- It helps burn calories and can aid in weight loss.
- A consistent 30-minute walk each day lowers blood pressure, which reduces the risk of heart disease.
- Regular walking decreases the likelihood of developing type 2 diabetes and obesity.
- It lowers levels of the stress hormone cortisol, making it a great way to relax and unwind.
- Walking improves sleep quality, helping you sleep deeper and longer.
- It boosts cognitive function and decision-making skills by increasing blood flow to the brain.
- Walking can relieve arthritis-related joint pain and improve mobility.
- It can also help strengthen leg muscles, improve circulation, and delay the onset of varicose veins.
- A walk after meals stimulates digestion and supports a healthy metabolism.
- Regular walkers tend to have stronger immune systems, making them more resistant to infections.
- Walking helps maintain bone density, which is particularly beneficial for women as they age.
- Finally, it boosts creative thinking and problem-solving by acting as a mental reset.
Can I lose weight only by walking?
You can lose weight by walking, but this depends on the intensity and duration of your walks, your commitment level, and your diet. According to the Mayo Clinic, combining physical activity with calorie reduction is more effective for weight loss than exercise alone. Committing to at least 30 minutes of walking can burn over 150 calories, and the more you do it, the more calories you burn. Combining this with a calorie deficit and a nutritious diet can help you lose weight steadily. By adding strength training, you can also boost your metabolism and lose fat by building muscle.
Note that walking alone won’t guarantee noticeable weight loss unless you pay attention to your eating habits. For example, if you consume 2,500 calories daily but only burn 500 calories through movement, you’re consuming more calories than you are burning. If this intake matches your maintenance level, you won’t lose weight because you’re simply balancing what you eat. To break this cycle, you need to lower your calorie intake or exercise more to burn off the excess. Without adjusting your diet, walking will only keep you in a cycle of losing and replacing calories, preventing significant weight loss.
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Conclusion
Ultimately, achieving weight loss and maintaining good health depends on consistency. If you believe walking is the right path for you, use the tips in this guide to start or continue walking regularly. Stay committed, and despite any challenges or doubts you might face, you will see results.
REFERENCES
NHS (2021). Benefits of Exercise. (online) NHS.UK. Available at: https://www.nhs.uk/live-well/exercise/exercise-health-benefits/(Accessed November 23, 2023).
Abbott. (2018). Improve Heart Health by Walking. (online) Available at: https://www.abbott.com/corpnewsroom/healthy-heart/improve-heart-health-by-alking.html#:~:text=alking%20can%20also%20reduce%20stress (Accessed November 23, 2023).
Better Health Channel (2012). Walking for Good Health. (online) Vic.gov.au. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health(Accessed November 23, 2023).
Chertoff, J. (2018). What Are the Benefits of Walking? (online) Healthline. Available at: https://www.healthline.com/health/benefits-of-walking (Accessed November 23, 2023).
