Exercise really is a crucial part of any weight loss and healthy lifestyle. (So. Lots. Perks.) But if you think you have to sweat it out with super-intense workouts at the gym to shed pounds, and that’s really not your thing, here’s some great news: You absolutely can run for weight loss.
Ultimately, weight loss comes down to calorie intake and calorie loss. That means you have to burn more calories than you expend (a calorie deficit), explains Grayson Wickham, PT, DPT, CSCS, founder of Movement Vault. He adds that any type of exercise you do throughout the day will help you burn more calories. Higher-intensity activities like jogging or sprinting burn more calories, but walking is still a great way to burn fat, even if it’s a low-intensity exercise.
“Walking is a great exercise because almost anyone can do it anytime and without any equipment,” says Wickham. “It’s also low-intensity, so it’s easy on the joints. Long walks can also be used as time to think or meditate.”
It’s also a great option for those just starting out and for people who are deconditioned, sedentary, or obese, says Susane Pata, CPT, CGFI, a board-certified personal trainer and content strategist for the National Academy of Sports Medicine ( NASM). .
Now that you know that walking is a legitimate form of exercise and offers both mental and physical benefits, here’s how you can get the most out of a simple stroll around the block or neighborhood.
How much walking do you have to do to lose weight?
This depends on a few factors, including where you start in terms of fitness. “Less conditioned individuals who may weigh more burn more calories per minute on the same walk,” explains Pata, who is also a master trainer for various fitness brands including TRX, Life Fitness, ICG and Trigger Point.
A 30-minute walk a day would use about 100-200 calories.
Over time, walking can alter the body’s resting metabolism, also known as the total number of calories burned by breathing, circulating blood, keeping your organ functioning, and maintaining basic neurological functions as your body cools as it helps can increase a lean body mass. That, in turn, will drive up energy consumption, she explains.
To figure out how much walking you need to do to lose weight, you also need to know what your resting metabolic rate (RMR) is and how many calories you’re consuming to determine how many calories you need to burn to get into that calorie to be deficit. You can use an online calculator like this one from the National Academy of Sports Medicine.
Pata recommends this You can start with two 15-minute walks throughout the day or one 30-minute walk each day, which would add up to around 100-200 calories. “These numbers can add up over the long term and result in weight loss for someone who is overweight/obese and was previously sedentary,” she explains. “Walking 30 minutes for seven days can burn 700 to 1,400 calories a week.”
How much weight can someone lose by walking in a month?
Based on these numbers, a person can burn up to 5,600 calories per month just by walking. That’s about 1.6 poundsso Pata. However, this number depends on a person’s individual calculations, which take into account weight, condition and training capacity.
You should also know that you will not see results immediately. Rather, establishing a consistent weekly walking habit will definitely result in weight loss over time. If you want to lose more weight in less time, Dr. Wickham suggests that you shouldn’t rely solely on walking as your sole form of exercise because it’s a low-intensity exercise and burns fewer calories per given amount of time than high-intensity exercise.
“For example, if you only have 30 minutes to exercise and your goal is to burn the most calories in those 30 minutes, walking isn’t the best way to achieve that goal,” he says. “You’ll burn a lot more calories if you increase the intensity of your exercise with things like jogging, weight lifting, sprinting, HIIT training, or a combination of these.”
17 tips to maximize your weight loss walks
Are you ready to lace up your sneakers and get going? Here are 17 things to give your outdoor workout an extra boost.
1. Before your walk, do a short mobility routine.
“Stretching and activating certain muscles before you walk will help you reduce your risk of pain and injury during and after your walk,” says Wickham. “If you have pain while walking, your body is telling you that you really need to be dedicating time to your joint mobility. Everyone should be able to accomplish a basic life purpose like walking pain free.”
2. Wear a weighted vest or backpack during your walks.
Adding weight to your walks increases the demands on your body and your intensity during your walks, says Wickham. “Typically, anything that makes an exercise more challenging leads to an increase in calories burned,” he adds.
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3. Use a smartwatch or phone app to track your steps.
“Data tracking can help motivate individuals through successful goal achievements and help make up any deficits throughout the week,” says Pata.
4. Add short jogs or runs during your walk.
Jog or run for just 10 seconds, then walk for two minutes and repeat the exercise. “Adding short jogs or runs to your walk will help increase the intensity of your walking exercise, which can help accelerate your weight loss,” says Wickham.
5. Create a fun playlist.
Just like listening to the right songs gets you energized on the treadmill, playing uplifting tunes while you’re on the go can make the experience more enjoyable. To fully immerse yourself, Pata suggests making a list of your favorite music that will last the length of the walk.
6. Bring a water bottle for longer walks.
“Staying properly hydrated is key to optimal health,” says Wickham. “The healthier and more hydrated you are, the better your weight loss will be.” Not to mention the H2O will keep your energy up and help you put on more miles.
7. Use a food tracker.
If you already take inventory of your diet with a food journal app, be sure to write down how many calories you burn while walking. It helps you stay aware of your actions and how they compare to your goals, says Pata. Bonus: It shows you that you can achieve your goals and provides great motivation.
8. Be consistent.
To reap the full benefits, you must commit to going to a regular schedule, be it once a day or a week. “Health is a lifestyle, not a quick fix,” says Wickham. “Find ways to add your walks to stay consistent. The more you walk, the more weight loss you will have.”
9. Buy a good pair of shoes.
Pata’s Pro Tip: Get nice sneakers that you only use for running. “This creates a ‘get-in-the-zone’ attitude when you put them on and a comfortable running experience.” (By the way, if you need a little help, here are the 15 best walking shoes, according to a podiatrist.)
10. Plan your hiking route.
“You can use Google Maps to plan your hiking route so you know exactly where you’re going and how far you’re going to walk,” says Dr. Wickham. That means you also know how many calories you’ll be cutting.
11. Plan your walks.
Putting it on your calendar will make it all the more likely that you will reach your hiking goals. “You know what they’re saying, plan for it or you won’t. If you choose once each day to do your walks, you’ll be consistent,” says Wickham. “You can also prioritize your walks and plan around them to make sure you get them done every day.”
12. Have a contingency plan for rainy days.
Are you annoyed that you are not able to do your hikes because of the miserable weather? To make sure you get some form of exercise, you should have a rainy day contingency plan in place, e.g. Like packing a bag for the gym or going to the nearest mall and doing a few laps, says Pata. You’re less likely to forget about exercising altogether if you have a plan B.
13. Invite a friend or family member over to your walks.
Asking someone to keep you company while you take a few steps is a great way to maintain relationships, and it will help you stay consistent with your walks, as the other person says plans to walk with you too Wickham. Yes, an exercise partner is important, even if your chosen physical activity is less intense.
14. Schedule catch-up calls with friends.
Another way to include a loved one in your outdoor adventure? Schedule some calls with people you’ve always wanted to meet. In addition to rekindling or maintaining relationships, time flies faster and the walks may become more enjoyable over time, says Pata.
15. Add walking lunges to your walk.
“If you do a set of 10 lunges every once in a while, you can build stronger legs and build muscle mass,” says Wickham. “Building lean muscle mass increases your resting metabolic rate, which means you burn more calories at rest. All of this leads to increased weight loss.”
16. Weatherproof your walks.
Equip yourself with the right clothing for rain, cold or hot weather, etc., says Pata. This will help you be prepared and less likely to miss a walk. No excuses!
17. Walk backwards when you are in a safe place to do so.
“Walking backwards uses different muscles than walking forwards,” says Wickham. “Walking backwards works your quadriceps muscles more than walking forward, which can help you maintain healthy and strong knees.”
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