Simple and Effective Weight Loss Program - Walking
Keto Diet

Walking: Simple and Effective Weight Loss Program

There are many ways to lose weight, but the most effective and long-term weight maintenance method is a healthy diet with proper exercise. But what if you don’t like to exercise and you don’t have time to cook your food? Then “Walking”.

Walking is a great way to improve or maintain your overall health. Just 30 minutes of walking a day can improve cardiovascular health, strengthen bones, reduce excess body fat, and build muscle strength and stamina.

Regular walking can also reduce the risk of heart disease, type 2 diabetes, osteoporosis, and certain cancers, among other diseases. Unlike most other forms of fitness and exercise, walking is free and does not require the use of any special equipment or apparatus.

Any fragment of time can be used by you, such as on your way to and from work, after dinner, or when you go shopping. And walking is a gentler form of physical activity for overweight people, older people, or people who have been inactive for a long time.

Health Benefits of Walking

You carry your weight when you walk, so you can think of walking as a weight-bearing exercise. There are many benefits of walking, such as:

  • Improves cardiorespiratory fitness
  • Reduces the risk of heart disease and stroke
  • Improves symptoms of high blood pressure, relieves joint and muscle pain or stiffness, and reduces the risk of diabetes
  • Make bones stronger
  • Improves balance
  • Increase muscle strength and endurance
  • Reduces body fat

How Long to Walk a Day to Burn Fat and Lose Weight

Depending on each person’s age and weight, the speed and duration of walking can have a different impact on health and weight. If you want to lose weight, it is best to walk briskly for 30 to 90 minutes a day. This time can be flexible, but you should walk briskly for at least 150 minutes (2.5 hours) per week, which means a moderate intensity of exercise and length to burn fat.

How fast is considered a brisk walk? Here are a few relatively simple ways to determine:

  • Faster than the normal pace of walking
  • Slightly out of breath
  • Can still speak normally but cannot sing
  • Heart rate at 60% to 70% of the maximum heart rate

Self-monitoring of exercise intensity by heart rate: Heart rate for moderate-intensity aerobic exercise = maximum heart rate × (60% to 70%), the maximum heart rate for each individual is generally calculated using the formula “220 minus age”.

For example, if a 30-year-old male participates in exercise, his maximum heart rate should be 190, so when his heart rate reaches 114 beats per minute to 133 beats per minute, he is exercising at a moderate intensity.

To get the best results, you don’t have to keep a consistent pace of walking each day. You can alternate short walks with longer walks and take a day off as needed. The goal is to keep your body active without giving up because you’re too tired and to maximize your metabolic rate.

Brisk Walking for 30 Minutes

How Many Calories and Fat Can You Burn by Brisk Walking for 30 Minutes?

Generally speaking, brisk walking for 30 minutes can burn 100 to 300 calories (depending on your weight) or 200 to 600 calories in an hour. When you walk briskly for more than 30 minutes at a time, some of the calories burned will come from fat stored in your body. When you perform a moderate-intensity exercise for 30 minutes or less, you are burning glycogen that is stored in your body as fuel. This fuel is used up after about 30 minutes.

If you exercise for longer, your body releases fat from your fat cells and uses it as fuel. This otherwise stored fat is exactly the kind of fat you want to get rid of. Of course, if you have the time or the conditions allow, you can combine and alternate with other moderate-intensity cardio or strength training for even greater results.

Incorporate Physical Activity into Your Life

If you find it too difficult to walk for 30 minutes at a time, you can divide it into three sessions (10 minutes each) and gradually extend your workout. There are many opportunities for you to exercise easily and stress-free in your daily life, and to lose weight and improve your health without even realizing it. For example, the following scenarios:

  • Take the stairs instead of the elevator (at least some of the stairs on very high floors)
  • Get off the bus one stop early and walk to work or home.
  • Walk (don’t drive) to the nearest store to shop.
  • Walk your dog.

No matter what time of day you walk, the amount of energy expended is the same. Therefore, choose the time of day that works best for you to do your walking exercise. Try to make walking part of your daily activity and make it a habit.

Safety Tips When Walking

Brisk walking is usually a safe form of exercise, but it is important to be aware of the dangers of accidents. Here are some suggestions to ensure safety:

  • Consult your doctor and have a physical examination before starting a new fitness program, especially if you are over 40, overweight, or have not exercised for a long time.
  • Choose a walking path that is appropriate for your age and fitness level. Warm up and relax your muscles by walking slowly and gently before going for a brisk walk.
  • Wear loose, comfortable clothing and appropriate athletic shoes
  • Wear sunglasses for eye protection in high light, a hat, and sunscreen to protect against sunburn
  • Take good precautions when walking in the wilderness and on forest trails, and beware of snakes, poisonous spiders, and mosquito bites
  • Stay away from cliffs, rock falls, swamps, and other dangerous areas
  • Carry a water bottle with you and stay hydrated


Walking is a great cardio exercise that you can use as part of your weight loss program. The benefits of walking include increasing the strength and endurance of bones and muscles, improving joint flexibility, promoting blood circulation, and enhancing cardiorespiratory fitness. Taking a brisk walk every day using various fragments of time can help you maintain your weight, reduce stress, and also improve your overall health.