The Role of Walking in Weight Loss: Expert Opinions

Most people walk as a natural part of their daily routine. This simple and routine task might not seem like a significant component of a healthy lifestyle or weight management regimen, yet its impact should not be underestimated.

Walking is an efficient approach to regulating nutrition while encouraging physical activity. When combined, these two factors produce a more effective outcome in weight loss efforts than when they are applied separately. Walking's health benefits also include reducing both blood pressure and blood glucose levels, enhancing immune function, promoting heart health, decreasing stress levels and anxiety, and burning calories.

This article presents a further explanation of how walking, owing to its low-impact and stress-relieving nature, is a realistic and accessible strategy for weight loss, as well as overall mental and physical well-being enhancement.

Exercise enables our bodies to burn more calories by increasing energy expenditure, which is a crucial component of achieving the calorie deficit required for weight loss. (Achieving a calorie deficit implies consuming fewer calories than what your body uses.)

Shannon O'Meara, MS, RD, a registered dietitian at Orlando Health, states, 'Walking is a fantastic method to increase activity levels and decrease sedentary periods during the day.' 'Generally speaking, most people are not active enough, hence adopting a routine exercise such as walking can contribute towards weight loss.'

Implementing a schedule involving 30 minutes of walking each day for five days a week serves as a good starting point. However, if this routine is too rigorous, you can commence with shorter or less frequent walks, and gradually increase your activity.

As per the data from the Centers for Disease Control and Prevention (CDC), an individual weighing approximately 154 pounds can burn around 280 calories by walking at a moderate speed of 3.5 miles per hour for an hour. By accelerating the pace to a vigorous speed of 4.5 miles per hour, the same individual could burn nearly 460 calories per hour.

To reap the advantages of walking, there is no necessity to maintain a fast pace or intense speed. A slow to moderate pace can prove to be the perfect comfort zone for those who are new to exercise routines, stressed or tired.

If a higher calorie burn is your goal, Mike Masi, PT, DPT, suggests tweaking the intensity and duration of your walks. Other determining factors for calorie burn while walking include body weight, pace, the number of steps taken, and the incline. 'The calories burnt over the entire walking distance can be greatly increased by increments in speed, distance, or incline. This makes treadmills a handy resource in this context,' says Masi.

Increasing exercise intensity such as brisk walking, or by using a weighted vest, can make a considerable difference in the calorie burn per session. For example, a brisk walk at 4.5 miles per hour consumes much more calories than walking at a moderate pace of 3.5 miles per hour, as more energy is required to sustain high-intensity activities.

Similarly, extending the length of your walks will increase the energy your body expends over a longer time, leading to a larger total calorie deficit. Gradually increasing the walking duration can further promote weight loss by increasing total calorie burn. To simplify, Masi suggests that his clients monitor their total daily step count. 'A step goal makes overall activity seem more feasible.'

By gradually increasing both the intensity and duration of your exercise routine, you're ensuring a balance that prevents injury or burnout.

Masi also recommends tracking your weight loss journey and progress in walking. Tracking progress using a fitness tracker helps to provide a detailed picture of the week's activity. Discovering any shortfall in steps or goals can help to adjust and compensate in the following week’s activities.

Masi suggests tracking your weight consistently as a measure of achieving your weight loss goals. Keeping a record of weight measurements in an app or phone is beneficial in understanding the progress within the weight loss journey, which is often not streamlined.

Measurement of various body parts such as your waist, hips, arms, and legs with a seamstress tape also aids in monitoring body composition changes, which might sometimes occur without a noticeable change in the scale.

Walking presents a range of health benefits that contribute to weight loss by enhancing the ability to maintain a healthier lifestyle. A few of these advantages are presented below.

Walking regularly strengthens the heart and improves circulation, reducing the risk of cardiovascular diseases (CVD) such as high blood pressure, heart attack, and stroke. It's a heart-healthy activity that can improve cholesterol levels, boost heart rate, and increase oxygen flow throughout the body.

Walking has a positive impact on your mental health. It can help reduce anxiety, depression, and negative mood, in part by releasing endorphins, which are natural mood lifters. Increased blood flow and blood sugar regulation also support better moods and mental well-being.

Additionally, getting fresh air while walking can further boost your mood and reduce stress. Outdoor workouts might motivate you more than indoor ones, so try walking outside and see if it helps you stick to your habits.

Regular walking helps build and maintain healthy bones and muscles by increasing bone density. This can help prevent osteoporosis and fractures. Walking also strengthens your leg and abdominal muscles, and when combined with good posture, it can also strengthen your back muscles, reducing the risk of back pain and other muscular problems. Just remember that you'll need to add muscle-strengthening activities to get the benefits of exercise for your bones and muscles.

Walking can increase your sleep quality by deepening your sleep and helping you fall asleep faster. It also boosts your energy levels. By improving your circulation and increasing the oxygen supply to every cell in your body, you will feel more alert and have more energy.

Walking helps create a calorie deficit necessary for weight loss and improves insulin sensitivity. This can be beneficial in managing and preventing type 2 diabetes. Regular physical activity like walking also helps regulate blood sugar levels. It can be a vital factor for weight management and metabolic health—especially for those who have diabetes or are at risk of developing it.

Walking with friends, family, or a walking group can provide social benefits, such as improved relationships and a sense of community. It also can be a great way to connect with others while taking care of your physical health and can even boost your motivation to stick to your walking routine.

Other lifestyle factors, including nutrition, sleep, and stress management, must be considered to sustainably and effectively support your walking for weight loss routine. Each of these variables affects the other in different ways, and when one aspect is a struggle, it can make the others more challenging as well.

Diet is just as important as increasing your physical activity when trying to achieve weight loss, according to O'Meara. 'Improving your diet and consuming more whole foods like whole grains, fruits, vegetables, and lean proteins can aid in weight loss efforts because these foods are lower in calories and higher in vitamins and minerals compared to processed or fast foods.'

Also, don't overlook quality sleep as part of your weight loss plan. It is vital for recovery, hormonal balance, and overall health. Poor sleep can disrupt appetite-regulating hormones, increasing feelings of hunger and cravings. And, not getting enough sleep can cause you to struggle with your diet and weight loss efforts.

Chronic stress can lead to weight gain or hinder weight loss by making everything else feel more difficult and increasing the chances of eating due to emotional upset. Stress management techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies can help reduce stress levels. In return, lower stress levels reduce the likelihood of stress-induced eating and improve overall well-being.

While walking effectively contributes to a calorie deficit and promotes weight loss, it's also part of a larger equation. Set realistic goals and track your progress so you can adjust your plan as life's curveballs come your way. If you find yourself unable to stick to your walking plan and overall weight loss habits, reflect on what you can tweak or prioritize to meet your goals.