Walking & Weight Loss

Take a step forward in your wellness journey by walking 30 minutes to an hour each day. Walking is an easy way to increase your physical activity to help you burn more calories. The longer and faster you walk, the more calories you burn.

Why Walking Works

When you have a goal to lose weight, walking is an effective place to start. Walking each day can help you:

• Burn more calories than you eat
• Improve your mood and overall health
• Lower your cholesterol levels
• Strengthen your bones and reduce risk of osteoporosis

Factors Affecting Calories Burned

The number of calories you’re likely to burn each time you walk depends on your:

• Age – Our metabolism (the number of calories we burn) slows down as we get older
• Temperature – Cold and hot weather factor into the number of calories you burn. Dress for the weather and be sure to drink water
• Terrain – More hills mean more calories burned
• Weight – The heavier you are, the more calories you burn. If you weigh less, your burned calorie count will be lower

How to Start & Keep an Effective Routine

Adding frequent walks to your routine is easy when you:

• Get comfortable shoes
• Map your route
• Eat a healthy diet to give you energy
• Drink plenty of water
• Begin with 15-30 minutes per day to avoid being sore or an injury
• Gradually increase your pace and distance
• Use hand or ankle weights to increase your endurance and strength
• Set goals to keep you accountable, measure results and help your progress

Talk to your primary care provider if you have any concerns before increasing your level of physical activity.

Make Walking Fun

You can make walking enjoyable. Next time you go for a walk, you may want to:

• Bring your dog
• Go outside instead of on a treadmill
• Listen to a podcast or audiobook
• Track your steps with a fitness monitor
• Walk with a friend or join a walking program