The Many Benefits of Walking for Weight Loss

Walking is the easiest form of exercise. When it comes to weight loss, walking brings significant benefits, too. It is cost-free, convenient, and an excellent way to burn your calories. 

As the cheapest form of a weight-loss activity, walking liberates us from the unnecessary purchase of high-end fitness machines and gear.

It allows us to focus our attention on the ultimate reason why we are doing the weight loss activity. Instead of being conscious of whether the fitness tools that you have are outdated or inferior compared to what others are using in their fitness program, walking allows you to do just one thing: walk.

Walking, as a weight-loss activity, is so easy to perform as it can be done indoor or outdoor, night or day. 


Walking is convenient because you can practically do it along with other tasks, like while you are listening to your favorite music, talking to your friends, colleagues, or loved ones while on the phone, sipping your signature juice drink, or even doing other aerobic muscle exercise activities.

Walking could burn around 150 more calories in just 30 minutes. If you are serious about doing it, you just have to walk more in a day or week.

Walking benefits

More Walking Benefits

Walking, as a form of a weight-loss activity, opens many doors to one’s personal development. It brings holistic change not only to your physical health but also to your emotional and mental soundness. These other benefits indirectly aid your weight loss goal.

1. Stress buster 

Walking stimulates your body to release endorphins, turning you to become a happier human being.

2. Lessens sugar level

Walking helps a lot in reducing your blood sugar levels, thereby adding more benefits to your weight loss plan.

3. Enhances productivity and creativity

Walking reinvigorates your energy and allows your mind to think more. Walking will gently bring your imagination and creativity back to life.  If you have lost focus on many things, walking will slowly help you to restore your concentration and bring you more solutions to the problem at hand.

4. Improves sleeping pattern

Walking enhances your quality of sleep. Two walking sessions  per week, particularly for middle-aged persons, allow you to have a sound sleep compared to not having it at all. 

5. More Vitamin D

Spending time walking outside allows your body to take more Vitamin D from the sun exposure. Aside from partaking the nature’s fresh air and beauty, walking soothes your weary mind and soul.

Vitamin D

Helpful guides to walking for weight loss activity

1. Stick to your schedule

They said proper time management is the key to all successes in life. This holds true with your weight loss goal through walking. You will find joy and satisfaction in its outcome once you have a well-managed time for your walking schedule.  

Leaving your house 30 minutes ahead of your usual time adds 30 minutes of walking into your weight loss plan.

During your lunch break, you can also spend another 10 to 15 minutes of walking time outside your office instead of sitting inside your workstation. 

2. Take it easy

Haste makes waste. Thus, don’t rush into walking as your weight loss activity to avoid the risk of injury, burnout, and other medical problems. Big things start from small beginnings. The secret to a successful and sustainable weight loss plan is to have small changes bit by bit, day by day.

To illustrate a gradual change in your lifestyle for the sake of achieving your weight loss goal, you can do the following:

Walking to the market or shop rather than driving in the car.

Start walking your dog for 15 minutes a day instead of paying someone else to do it.

Dog walk

Getting off earlier from your bus stop to spend more walking time towards your office, home, or destination.

It’s also important to take care of your feet as you ramp up your walking.  You don’t want to suffer from plantar fasciitis or other foot conditions that will slow you down.

3. Multi-task!

Never deprive yourself of fun while doing your weight loss activity. There are other enjoyable things that you can mix with your walking schedule while still achieving your goal. 

  • Go on long walks with friends and family members instead of lounging around in coffee shops or watching TV in the living room during weekends.
  • Form or join a local walking club. Inviting more like-minded people into your circle creates a support system where you can get bits of advice, tips, and additional strategies for your own weight loss goal.

Local walking group

  • Find a walking partner. Ask a committed family member or a close friend to be your walking partner. In this way, you will be surely reminded of your walking schedule while having good company.
  • Walk farther. Try another route instead of following the same street going to your house, office, or favorite shop. You can never tell how interesting or scenic your place is until you walk farther.

 Effective Walking Exercise Strategies

One must not immediately try walking for a weight loss plan. This activity needs serious planning and considerations. There are certain guidelines to follow before you will achieve the goal.

1. Seek doctor’s advice 

If you are suffering from other medical problems or if you are a middle-aged person, it doesn’t cost a lot to ask your doctor if this type of exercise is safe for you.

2. Start slowly

You can start with a gentle stretching activity before walking. Plan for 5 to 10 minutes walking time or for a mile or two at least 3 times a week. Then adjust your walking time as you progress from it. 

Walking partner

3. Don’t mix walking with jogging

Understand that walking is different from jogging or joining a marathon. Make sure that you have enough time to catch your breath or maintain a conversation with your walking partner or group.   

4. Wear comfortable, durable shoes 

Choose light yet comfortable and durable shoes to protect your feet from any sharp or slippery objects on the path.


5. Maintain good body posture 

A good body form is important in walking to achieve the optimum results from the exercise activity. This will also help you avoid back injury.