The Health Benefits of Walking + a Walking Workout

a woman walking in a park
Walking For Fitness

If you have not exercised for a long time and are now carrying a lot of extra weight then a walking plan may be the best way to ease you back into exercise and help to lose some weight at the same time. Walking is an effective weight management activity, it burns calories, helps keep your legs strong and improves cardiovascular fitness.

Of course, the biggest advantage that walking has over most other forms of exercise is that everyone knows how to do it and it is a very safe form of exercise. You do not need to buy anything to start a walking plan either, so rather than wasting your money at the local gym (which you will hardly use) just put on your shoes and go for a walk.

Start a Walking Plan

OK, so walking is not the most efficient form of exercise. You will not burn calories as fast as if you were running, going to Zumba classes or learn kickboxing. However, it can burn a lot more calories than most people give it credit for.

There are really 2 levels of walking and the calories burned vary quite a lot. It may surprise you to learn that a brisk walk can burn as many calories as a slow jog. So if you are overweight and unfit, a brisk walk is certainly the best choice. Your mass will affect the total number of calories that you burn so this is just a guide.

  • Walking at 3 mph burns about 280 Calories per hour
  • Hiking / Brisk Walking burns about 500 Calories per hour
  • Jogging burns 500 Calories per hour
  • Running burns around 700 Calories per hour

As you can see, a brisk walk or hike burns as many calories as jogging and is not that far off running. However, were walking really starts to work better than the more intensive exercises is that you can maintain it for longer.

If you were to start running today then you may only be able to run for 5 minutes at the speed required to burn 700 Calories an hour. If you went for a slow jog then you may be able to manage 15 minutes. This would burn just 60 Calories and 125 Calories respectively. However, even if you have not done any exercise you could probably manage 30 minutes of gentle walking that will burn 140 Calories, and if you can do this twice a day then you are burning 280 Calories from day 1 of your walking plan.

Once you are able to pick up speed you should be able to manage 30-45 minutes of brisk walking that will burn off 250 – 375 Calories.

Within a few weeks you should be able to manage a 60 minute every day and burn 500 Calories. If you combine this with a healthier diet and restrict calories by 500 fewer than your current daily needs, then the total calorie deficit will be 1000 Calories per day which means that you should be able to lose 2 pounds (about 1 kg) each week.

So a walking plan really can help you to lose weight. Walking will get you stronger, fitter and slimmer. It is also great to get out for a walk daily, you get to see more of your local neighborhood. If you are unsure about walking by yourself see if you can arrange a local walking group to go for longer walks each week.

Ideally within a few months of starting a daily walking plan you will be able to do a 60 minute fast walk each day plus an additional 30 minute walk. You should try to incorporate more walking into your lifestyle in general with more walking in town as well as family walks in parks. Walking outside not only improves physical fitness and aids weight loss it is also good for mental health and mood.

Walking Workouts

Fitness and weight loss through walking is best done by pushing yourself to walk faster than is normal. However, it is not usually possible to sustain a brisk walk for long, so we will take an interval training approach to walking.

The basic workout:

  • 5 minutes of normal walking to warm up
  • 1 minute of brisk walking – should be tiring but not your top speed
  • 2 minutes of a moderate pace (but not as slow as normal walking)
  • 1 minute of brisk walking
  • 2 minutes of normal walking (slow)
  • 2 minute brisk walking
  • 2 minutes at a moderate pace
  • 1 minute at top speed – walk as fast as possible
  • 4 minutes of normal walking
  • Carry on walking home if you are not already there!

This walking workout should take 20 minutes. When walking briskly you should feel invigorated. When walking as fast as possible you should start to get out of breath and feel the burn in your legs.

As soon as this seems easier progress to longer workouts. Increase the time walking briskly to 3 or 4 minutes and add an extra top speed walk at the end. Ideally double the walking time to around 40 minutes for the best fitness and weight loss gains from walking.

Health Benefits of Walking

We know that walking helps us to lose weight and keep fit, but is it an effective way to increase our lifespan? Will it give you a longer and more fulfilling life? The answer appears to be yes.

A study published in November 2009 that was published in the British Medical Journal the message is clear: if you walk slowly you are 3 times more likely to develop heart problems. The simple act of taking a regular brisk walk can ward off heart problems and make you live longer.

“Analyses for specific causes of death showed that participantswith low walking speed had about a threefold increased riskof cardiovascular death compared with participantswho walked faster. There was no relation with cancer mortality. In stratified analyses, cardiovascularmortality was increased across various strata defined by gender,median age, median body mass index (BMI), and level of physicalactivity”. Dumurgier et al, 2009

The reason given by the researchers at University Pierre and Marie Curie in France is that walking increases the levels of HDL (the good cholesterol) in the blood. HDL helps to protect the arteries from the damaging LDL (bad cholesterol). It is this bad cholesterol which increases heart disease and other heart problems.

Walking also helps to keep older people fitter and less likely to suffer from falls and injuries too. As we age the amount and type of exercise that we do reduces, and as we become less flexible and less agile, exercise reduces and bones and muscles weaken. However, walking is something that most people are still able to do effectively into very old age.

“These findings show that assessment of motor performances in older people with simple measures such as walking speed can be performed easily and that the role of fitness in preserving life and function in older age is important.” Dumurgier et al, 2009.

So, if you are looking for a simple and effective way to improve your health and maybe lose a few pounds, just start walking.


Slow walking speed and cardiovascular death in well functioning older adults: prospective cohort studyby Julien Dumurgier, Alexis Elbaz, Pierre Ducimetière, Béatrice Tavernier, Annick Alpérovitch, Christophe Tzourio
BMJ 2009;339:b4460, doi: 10.1136/bmj.b4460 (Published 10 November 2009)

19 Comments on “The Health Benefits of Walking + a Walking Workout”

  1. Hi, Seems there are a lot of misunderstandings around about walking to keeping fit… I too read that if you walk to keep then it has to be a brisk one that raises your heart rate. A gentle stroll just isn’t good enough.


  2. MotleyHealth says:

    Steve, that is right. This research is specifically looking at the effect of walking on cholesterol levels and heart problems in the elderly. Maybe the benefit is simply regular exercise. Walking slowly is not exercise, it is walking! Walking quickly can be intensive. Speed walking is an Olympic sport. The faster you go, the more intensive it becomes, and the fitter you get.

    However, for younger people, there are more efficient ways to get fit and lose weight than walking.

    Saying that, I did once read that the main reason people fail to get fit with walking alone is lack of time. Some argue that walking is just as good as running, but you still have to travel the same distance. Not many people have time to walk for 2 hours every day. Stephen Fry managed to lose a lot of weight just by walking and eating more healthily though.

  3. I read somewhere else too that walking faster is ALOT more effective than walking slower. I normally just walk slowly as my body isnt fit for other physical activities. My personal trainer from Carlbad also encouraged me to walk faster. Now I’ll start to walk faster because I know the difference.

  4. isnt it true that it dosent matter if u walk a mile or run a mile that u still burn the same amount of calories?

  5. MotleyHealth says:

    Not far from the truth, but running is more intensive, and sports researchers have shown that more intensive exercise is better than longer workouts for both fitness and weight loss. Also when running you tend to lift your whole body up off the ground so this uses more energy.

  6. Lucy Huffman says:

    my biggest thing is i get motivated for a couple of weeks then i get real down on myself. Because i am doing this by myself. It would be great if i had a partner. Then i think i would be more inclined to do it.

  7. MotleyHealth says:

    Have you checked for local walking groups? There are often like minded people around who would be happy to help you out. Some weight loss clubs also may organise walking parties.

  8. lucia huffman says:

    that would be nice if i could find someone to walk with. so if u could help i would ever so grateful. or should i just go on twitter or facebook to see anyone in area would like to walk? i appreciate the info u sent me. i live in church hill md. you could look for me on facebook. lucy huffman, and lucygirl53 on twitter.


  9. MotleyHealth says:

    That looks like a good idea. I had a quick search on Google but could not find anything, but then I am not really familiar with the area.

  10. I walk three miles a day and enjoy listening to music on my IPOD.

  11. Hii I’m 40yrs old and I m 5ft 10 inch with weigh around 200 pound I’m almost doing brisk walking 3 miles in morning and eve also any eating around 1500 calories bt not able to lose weight pls tell me wat to do.

  12. MotleyHealth says:

    Hi Ray, whil brisk walking is good, you do need to improve your total lifestyle. It is likely that you are still eating too much. It is extremely difficult to accurately count how many calories you are eating and most people underestimate by about 50%, some more. So you are probably getting more than 1500 Calories a day, which is why you are not losing weight.

    Start keeping a food diary and write down EVERYTHING you eat and drink. Then after a week take a critical look at your diet and start eliminating high energy foods, such as breads, rice, fatty meals, high calorie drinks etc. Keep up with the walking too.

  13. Ann Varghese says:

    Dear Sir / Mam,

    Can you please help me with a healthy life style to keep me fit and attractive. I am 38 yr old female suffering from over weight and heavy belly. I am a working woman and doing my house hold work independently (no other physical exercise) can you please help me to stay in fit in a short span of time.

    thanks lot for your timely help and I will be highly obliged


  14. MotleyHealth says:

    Hi Ann, the key to a healthy lifestyle is really to take regular exercise and eat a healthy diet. You should be active every day, not just a few times a week. Diet should be well balanced and provide all your body needs, with nothing in excess. Read our fitness and diet sections and you will learn all you need.

  15. MotleyHealth says:

    Yoko Ono was on Jonathan Ross last night and explained her secret to staying in great shape at the age of 80 – she walks. Just walking, nothing else needed. And a little dancing on stage too of course.

  16. Chamandeep Kaur says:

    i am 30 years , indian girl , single , my weight is 75 kgs , and i really want to shed some kilos…the reason i gained weight was multivitamin pills which i had to take due to my cervical pain for a complete month….., i have slight sciatica pain in my right leg….i know increased weight is deteriorating the condition more …..if i walk for long i start having stress in my neck …..kindly help i want to reduce my belly fat and fat from my thighs and hips……i have started drinking fresh apple juice empty stomach and fresh pineapple juice in evening……kindly help me the safest way to reduce weight…

  17. MotleyHealth says:

    Hello Chamandeep. Firstly, multivitamin pills will not cause weight gain. Only eating too much of the wrong food causes weight gain. Are you only drinking juice now? If so, this will lead to rapid weight loss, but it is not enough – your body will become weaker and you will find exercise almost impossible. It is best to eat 3 modest meals a day and exercise as best as you can. If walking leads to neck pain it may be worthwhile speaking to your doctor to see if there is any other solution. We cannot really advise you online as your condition sounds complex.

  18. I have cut calories to 1000-1500 per day and am walking 6 miles a day at over 3.2mph
    I am 35 and started over two months ago at 19 stone and now am at 17.5
    But the weight loss has hit a plateau and this week I lost nothing.
    I am also using a tape measure to measure inch losses.
    Not sure can be done

  19. MotleyHealth says:

    Mike, stick to the plan – weight loss can slow at times. Keep pushing on and next week will be better.

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