Benefits of Walking and Role in Weight Loss

Benefits of Walking

Benefits of Walking and Role in Weight Loss

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“Walking is man’s best medicine. ”― Hippocrates

In 300 BC, the father of modern medicine spoke these words. It is just as true and valid today as it was then. Unfortunately, the harsh reality is that for most of us we have become used to a sedentary lifestyle. Some of us believe that a good way to lose weight and stay fit is to motivate ourselves to join gyms or fitness studios— both of which are costly. However, the truth is that losing weight doesn’t require you to get out and lift heavy weights or engage in strenuous activities, just a mere walk of 30 minutes a day can help tremendously.

Yes, walking is one of the cheapest and easiest ways to get more active. The best thing about walking is that it doesn’t require any special equipment and you can do it anytime and anywhere. Walking not only helps in losing weight but it also has several other health benefits. In this article, we will discuss how walking can add years to your life.


Physical activity, such as walking, helps you to burn calories and this can ultimately help you lose weight. A brisk walk of 30 min is recommended by the American Heart Association. This 30-minute walk can help one burn about 150 calories a day. Of course, other factors too also influence the calories burnt such as age, weight, speed, etc.

Losing Weight Tips

Walking at a brisk pace of 3.2 miles per hour can help an individual burn an average of 90 calories.

According to a study, people who walked for 60 min 5 times a week for 3 months lost 15 inches together and 1.3% body fat.

Wearing a weighted vest or backpack can help to one burn even more calories. However, it’s important to consult a health expert and personal trainer before using weights.

Calorie Tracking App

Walking helps in preserving and gaining lean muscle when we lose weight.

Burning an additional 300 calories a day with a brisk walk could help you lose 30 pounds (14kg) in a year. The best part about this is that you can lose the excess weight all while maintaining keeping your the same eating habits.

Nordic walking is a type of walking that can be enjoyed by athletes as a form of sport, while for non-athlete individuals it works as a health-promoting physical activity. Research has also shown that Nordic walking has greater benefits on health parameters than normal walking.

Benefits of walking

A Canadian study showed that women who walked briskly for about an hour a day for 14 weeks, without changing their eating habits, reduced their belly fat by 20%. This demonstrates that walking can help you in reducing tummy fat without you having to make drastic changes to your diet.

Balance is key to staying fit and healthy. On the other hand, overdoing an activity can lead to exertion, injury, and can increase the risk of burnout. That’s why it’s essential to remember to increase your pace gradually. A good way to cultivate a walking routine is to start with short walks of moderate intensity. Of course, consult a health professional prior to commencing anything.


  • Accumulating fat around the abdomen is linked with many heart diseases, and even Type 2 diabetes. Women with a waist circumference greater than 35 inches have an increased risk of many health conditions such as Type 2 diabetes mellitus.


  • In this systematic review conducted by World Obesity Federation, walking (a generally accessible activity for a largely sedentary population) was assessed as a preventive risk factor for the development of fatal and non‐fatal cardiovascular disease (CVD).

walking role in losing weight

  • Walking can help in reducing the symptoms of depression and anxiety.
  • It can aid in lowering low-density lipoprotein (LDL) and can help raise the “good” cholesterol or high-density lipoprotein (HDL) cholesterol.
  • It can help to lower blood pressure.
  • It helps to maintain bone density.
  • It helps reduce the risk of type 2 diabetes.
  • It can increase lung capacity
  • Walking can even help to improve coordination and balance.


If walking 10,000 steps seems unattainable, one must set a reasonable goal and should must work to achieve it. Small changes in daily movement patterns can help one reach his/her target health goal. A few tips include:

  • Taking walking breaks at your workplace instead of sitting for long hours.
  • Using stairs instead of the elevator
  • Taking your pet for a walk.
  • Join a walking group. Getting a few friends to go on a walk can improve motivation.
  • Using a fitness tracker app to count your steps and to monitor burnt calories.



Small habits repeated daily can lead to huge results. Simply walking or reaching a daily target of 5,000 steps can help you lose weight and belly fat. It can help to improve your mood and lung capacity. There’s so much evidence that suggests that walking does wonders for your physical and mental health. So give it a go, you will definitely feel a whole lot healthier.

With Health click away you can begin your journey towards a ‘Healthier You’. Health Click Away helps you to stay fit and healthy by tracking your progress. Keeping track of your workouts can motivate you and can help you stay on the right path. The app reminds you when it’s time for your meals, provides you with healthy and tasty recipes, and allows you to track your daily water intake. You can track your footsteps, monitor your food consumption and water intake, and can maintain a digital food diary at with just one click.

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