Everyone has different calorie needs based on size, age, sex, genetic history, and activity level.
One study found that walking 1 mile burns an average of 107 calories.
To increase your caloric burn, trywalking at an incline.
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Reduces Belly Fat
Walking regularly mayreduce belly fat.
Fat around the abdomen may be more dangerous to your health than fat in other areas of the body.
Belly fat has been linked to an increased risk of heart disease and diabetes.
This is the fat that lies deep within your abdominal walls and surrounds your organs.
Helps Preserve Lean Muscle
Walking and other physical activities helpbuild and maintain lean muscle.
Since people naturally lose muscle with age, walking regularly may help to prevent age-related muscle loss.
Improves Mood
Being active benefits physical, mental, and emotional health.
Exercises like walking are linked to improved mood, decreased stress, andincreased energy levels.
Exercising regularly lowers the risk of depression and anxiety.
Moderate activities like walking make the brain more sensitive to serotonin and norepinephrine hormones.
Many people who follow a weight loss program regain most of their weight once they finish it.
Staying physically active is a proven way to maintain weight loss.
Research shows that people who exercise regularly are more successful at losing and maintaining a healthy weight.
Is Accessible and Low Intensity
Walking is an accessible andlow-intensity workout.
Listen to your body when beginning a new walking regimen, and stop if you feel pain.
Remember that walking quickly will burn more calories than a casual stroll.
Walking for 150 minutes per week may improve your:
7.
Invite a friend to join you, or look for local walking groups.
Walk with your children to teach them healthy habits.
Instead of scrolling your phone during your lunch break, consider lacing up your shoes and taking a walk.
If possible, walk to your errands instead of driving.
A Word From Verywell
Walking is an easy and enjoyable exercise that has numerous health benefits.
It can be done anywhere and requires no equipment other than comfortable shoes.
Walking outdoors also offers the mental health benefits of spending time in nature.
Determining when and where you will walk daily is important for following through on your new goal.
Consistently active people are more likely to lose weight and keep it off.
Walking burns calories and builds lean muscle.
It also boosts mood and lowers stress levels.
To get started, incorporate short walks into your day.
Park farther away from your destination or take the stairs instead of the elevator.
Ask your healthcare provider for tips to get started.
Centers for Disease Control and Prevention.Healthy weight, nutrition, and physical activity.
Centers for Disease Control and Prevention.Physical activity and your weight and weight.
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2022;13:780059. doi:10.3389/fpsyg.2022.780059
Khattab R.Weight loss programs: Why do they fail?
2017;30(3):157-160. doi:10.2337/ds17-0013
American Heart Association.Why is walking the most popular form of exercise?
doi:10.1371/journal.pone.0234089
U.S. Department of Health and Human Services.Physical activity guidelines for Americans, 2nd edition.
