walking, fitness, exercises, gym, workout A man walking, Image: Pexels
Walking for weight loss may sound like a joke, especially if you like getting pumped up in the gym. But here's the truth: walking is the low-impact, joint-friendly MVP of exercises, perfect for just about anyone, from seniors to those with mobility issues and outdoor enthusiasts.
And the best part? It’s one of the easiest and most versatile workouts you can do outdoors. Whether you're aiming for the recommended 150 minutes of moderate exercise a week or just getting started, walking can be customised to any fitness level. Like most cardio activities, it brings a host of health perks—physical, mental, and emotional. Plus, it's a creativity booster.
Whether you're strolling at a leisurely pace or picking up speed, walking does wonders for your health. Even a slow and steady walk can reduce the risk of heart disease and diabetes. But the research is clear: the longer you walk, the more you protect yourself from premature death and diseases like cancer. Want even more benefits? Kick up the intensity for an extra health boost.
According to Harvard Health Publishing, while strutting your way with 10,000 steps a day is the golden ticket to health, new research shows that even a mere 2,200 steps can significantly decrease your chances of heart disease and premature death.
Those who manage to walk between 9,000 and 10,500 steps daily enjoy a whopping 39 per cent lower risk of dying early and a 21 per cent reduced risk of heart attack or stroke. What's even more intriguing? Just stepping above the 2,200 daily mark can boost your odds of living longer and dodging heart issues, regardless of how much time you spend lounging around.
Navigating physical activity goals can feel like a daunting task on a busy day: do you chase a specific time exercising or count steps? According to Harvard Health Publishing a study showed that both approaches are equally effective at ensuring you stay active enough to fend off diseases and live longer.
With activity trackers becoming all the rage, researchers suggest it might be time to update federal guidelines to include step counts, which currently recommend 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week—roughly translating to about 7,000 steps daily. So, lace up those shoes and start stepping up you fitness game.
Firstly, walking tames your sweet tooth and keeps your mid-day chocolate cravings in check. A study from the University of Exeter found that a brisk 15-minute walk can reduce how much you eat when stress strikes.
The research also showed that walking helps keep other sugary temptations at bay. An American Cancer Society study revealed that women who stroll for seven hours or more a week slashed their breast cancer risk by 14 per cent, even if they carried extra weight or took hormone supplements. Just three hours of walking per week had a notable impact, but more steps equal better protection.
Walking also works as a magic pill for the joints, especially the knees and hips, which are most prone to arthritis. Multiple studies suggested walking reduces arthritis pain and might even prevent it altogether by keeping joints lubricated and muscles strong. Another study of over 1,000 participants found that walking at least 20 minutes a day, five days a week, led to 43 per cent fewer sick days.
When it comes to exercise, there's no magic formula for everyone—calorie burn and weight loss depend on effort, nutrition, and where you're starting from. “Walking does help significantly with weight loss if paired with a good diet and healthy habits.
Walking may seem simple, but it’s one of the most powerful tools for improving both physical and mental health,” says Saurabh Bothra, a yoga expert and CEO of Habuild - a habit-building wellness platform. “A 30 to 60 minute brisk walk can burn 150-300 calories, depending on your pace and body weight.
Over time, these daily calorie burns add up, contributing to fat loss. When paired with a healthy diet, it encourages fat loss without the risk of muscle loss. A post-meal walk can also improve digestion and regulate blood sugar levels. This will help with metabolism and fat loss indirectly,” he explains.
To make walking a habit, Bothra suggests starting small. “Start with 15-20 minutes a day or 3,000 to 5,000 steps. Gradually increase your time and distance each week.” He also suggests attaching walking to things you already do, like walking while you talk on calls, or listen to your favourite podcast, or a quick walk after meals to aid digestion, or as a part of your commute.
A consistent routine also helps you stick to the habit. “Pick a time of day that fits your schedule and commit to walking at that time, whether it’s a morning stroll or an evening walk,” says Bothra. Use fitness trackers or step-counting apps to monitor your progress and celebrate your consistency. “Treat yourself to something non-food related, like new walking shoes, once you hit a streak of walking days. This will also help you build an identity of someone who walks daily,” he advices.
To make something a habit, you need to enjoy doing it. The question Bothra wants you to ask yourself is, and be honest here, “When was the last time you moved just for the joy of it?” Sure, we all aim to burn calories, build strength, or boost flexibility, but imagine if movement was something we looked forward to, not just a task to check off. Wouldn't that feel amazing?
“The truth is, anything we view as work or a task often feels dreadful, and we tend to delay or avoid it altogether,” says Bothra. “An hour-long gym session after work seems exhausting. But a casual walk with friends after dinner?
Probably not. Because it’s fun, simple, and doesn’t carry the pressure of “working out,” he explains. The solution? “Instead of aiming for all your steps in one go, split them throughout the day as walking in smaller sessions makes the goal more achievable and prevents burnout,” he adds, breaking it down:
Morning walk: 3,000-5,000 Steps
Lunch break stroll: 2,000-3,000 Steps
Evening walk or post-dinner stroll: 5,000 steps
“Don't aim so big that you get discouraged or so small that it isn't exciting to look forward to,” he says. “The more fun your walks are, the easier they’ll become. Explore new routes, parks, or trails to keep things interesting and prevent boredom,” he suggests.
[ Via GQ India]
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