How Many Steps Should You Walk Daily For Weight Loss?

Walking is an excellent form of exercise for several reasons. It is a powerful low-impact exercise that is accessible to people of all ages and fitness levels. Regular daily walking strengthens muscles and bones and improves cardiovascular health. It may also help prevent certain diseases like diabetes and heart disease, and even prolong your life. Walking can be done almost anywhere and does not require special equipment, which makes it easy to incorporate into daily routines. One of the impressive benefits of walking is weight management. However, there has been a long-standing debate on how many steps you should be walking for effective results. Keep reading to find out.

How many steps can help with weight loss?

In terms of weight loss, walking can be quite effective. It helps to burn calories, which is crucial for creating a calorie deficit. When combined with a balanced diet, consistent walking can lead to a sustainable weight loss journey. Additionally, walking helps increase metabolism, improves cardiovascular health, and enhances mood, which can further support weight management goals.

To effectively lose weight, it is often believed that the traditional 10,000 steps a day can offer effective results. However, this number can vary based on individual fitness levels and weight loss goals. For some individuals, gradually increasing walking time and distance can lead to greater benefits.

While there is no magic number for everyone, specific step ranges are associated with different weight-related goals:

• Weight maintenance: 5,000 - 7,500 steps.
• Gradual weight loss: 8,000 - 10,000 steps.
• Significant fat loss: 10,000 - 12,500+ steps.
• General health: Studies indicate that 7,000-8,000 steps is often enough to see major health improvements and lower mortality risk.

Why should you choose walking for weight loss?

• Helps burn calories effectively: Walking can help you burn significant calories, depending on your weight and pace.
• Boost metabolism: Regular walking increases your metabolic rate, meaning you burn more calories even at rest.
• Preserves muscle: Unlike weight loss through dieting alone, walking helps preserve lean muscle mass, which prevents your metabolism from slowing down as you lose weight.
• Targets belly fat: Studies show that consistent aerobic activity, like brisk walking, specifically helps reduce belly fat.
• Promotes hormonal balance: Walking reduces cortisol levels, which can prevent stress-induced fat storage around the abdomen.

Here are some tips to maximise the benefits of walking for weight loss:

1. Incorporate brisk walking or intervals of faster walking to elevate your heart rate and burn more calories.

2. Walking uphill or using a 5-10% treadmill incline can increase your calorie burn by 30-60% compared to flat ground.

3. Maintain a good posture - stand tall, keep your shoulders back, and swing your arms as you walk to engage more muscles.

4. Use a pedometer or smartphone app to track your steps and set daily or weekly goals to stay motivated.

5. Add some bodyweight exercises or strength training a few times a week to enhance weight loss.

6. Walk after meals for 10-15 minutes. This helps regulate blood sugar levels and improve digestion, which reduces fat accumulation.

7. Try to walk at a consistent pace, and even consider walking mindfully to focus on your breathing and surroundings, making the experience more enjoyable.

8. Make walking a regular part of your routine. Whether it's a morning walk, lunch break stroll, or evening stroll, consistency will yield the best results.

Walking is an excellent exercise. If you are currently sedentary, aim to increase your count by 500-1,000 steps each week to avoid injury or burnout.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.