Walking every week can help you lose weight quickly

Explore the power of walking for weight loss! Discover how often to walk, the calories you'll burn, and the transformative health benefits it offers.

When it comes to weight loss, the two main components to consider are diet and exercise. While many exercises can help you lose weight, walking stands out for its simplicity, convenience, and accessibility for people of all fitness levels. So, how much walking should you do in a week to lose weight? Let’s explore it and dive into the numerous benefits of walking exercise.

Walking and weight loss: the connection

Like any physical activity, walking burns calories. How many calories you burn while walking is determined by many factors, including your weight, walking speed, terrain and duration. As a general rule, walking at a moderate pace of 3 to 4 mph burns about 100 calories per mile for a 160-pound person.

How to Lose Weight Through Diet and How to Understand a Balanced Diet
How to Lose Weight Through Diet and How to Understand a Balanced Diet

To lose a pound of body weight, you need to burn about 3,500 more calories than you consume. If you want to lose 1-2 pounds per week, which is considered a healthy and sustainable rate, you will need to create a deficit of 500-1,000 calories per day through diet and exercise.

How much should you walk?

Beginners: If you’re just starting out, aim for at least 30 minutes of brisk walking most days of the week, which can be split into two 15-minute sessions or three 10-minute sessions.

Intermediate Walkers: Once you’re comfortable, you can gradually increase your walking time to 45-60 minutes per day, making sure you’re walking as fast as you can. Increase the heart rate.

Advanced Walkers: For those who are already used to walking or want faster results, you can aim for 10,000 to 12,000 steps a day, which is about 5 to 6 miles.

Remember, these are general guidelines. It’s important to listen to your body and adjust as needed, and it’s always a good idea to consult with a fitness professional or doctor before starting a new exercise regimen.

Benefits of walking exercise

Heart Health: Regular walking can improve your heart health by lowering bad cholesterol levels and increasing good cholesterol levels. It also lowers the chances of heart issues and strokes.

Bone strength: Especially in postmenopausal women, walking can help maintain bone density, reducing the risk of fractures and osteoporosis.

Mood Enhancement: Physical activity, such as walking, releases endorphins, the body’s natural pain relievers and mood enhancers. It helps reduce stress, anxiety and depression.

Better digestion: Brisk walking can help speed up the movement of food through the stomach, promoting better digestion and regular bowel movements.

Boosts Immunity: Regular walking can strengthen your immunity, making colds and infections less likely.

Better creativity and mental clarity: Walking, especially in nature, sparks creativity and can provide mental clarity, making it a favorite activity of many thinkers and writers.

Social Engagement: Walking can be a group activity, giving you a chance to socialize, build relationships, and even network.


Walking is often overlooked but is one of the most beneficial forms of exercise. Not only does it help in weight loss, it also provides other health benefits. Whether you’re looking to shed a few extra pounds or simply improve your overall health and mood, adding walking to your routine can be a game changer. So, put on your walking shoes and take the first step towards getting healthy!

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