Walking is one of the most accessible forms of exercise for weight loss and overall health. Regular walking, even at moderate speeds, can help control body weight, reduce belly fat, boost cardiovascular health, and improve mood. To maximize these benefits, experts recommend paying attention to frequency, duration, and intensity, tailoring routines to individual fitness levels.

For optimal weight loss, specialists suggest walking four days per week for 50 minutes at moderate to vigorous intensity. Research shows this approach effectively reduces body weight and belly fat. If finding 50 uninterrupted minutes is difficult, splitting walks into shorter sessions still produces results. A 2019 study revealed that participants who walked twice daily for 25 minutes, six days a week, lost more weight than those who walked 50 minutes once a day, highlighting the value of consistency over continuous duration.

Calories burned while walking depend on weight, pace, and fitness. For example, a person weighing 154 pounds burns roughly 280 calories during a 60-minute moderate-paced walk (3.5 mph) and about 460 calories at a vigorous pace (4.5 mph). Tools such as the American Council on Exercise calorie counter can help estimate individual energy expenditure, taking into account body weight and walking time.

While the popular 10,000-step goal is widely cited, research suggests that benefits plateau around 7,500 steps per day. A 2019 study found increased steps correlate with reduced mortality, with gains leveling off at approximately 7,500 steps. Beginners can start by tracking their average daily steps and aiming to increase by 2,000–2,500 steps per day. With most Americans averaging 4,000–5,000 steps daily, a target of 7,500 steps is both practical and effective, especially for older adults who may find 10,000 steps challenging. Increasing daily steps gradually is key to sustainable progress.

Several strategies help maximize weight loss through walking. Consistent daily schedules promote habit formation, while backup locations such as malls, hospitals, or treadmills maintain consistency during bad weather. Staying active throughout the day—standing or doing chores—further increases calorie burn. Experts recommend walking four to five times weekly to allow adequate rest and recovery. Tracking step counts, walking with a friend for accountability, and planning for progressive increases in duration and intensity are essential for long-term success.

For beginners, consulting a doctor before starting a walking program is advised. A sample routine begins with five minutes at a normal pace, followed by 15 minutes at a brisk pace, and concludes with five minutes of cool-down, totaling 25 minutes. This can be repeated five days a week with two rest days. Gradually increasing the brisk segment by five minutes every two weeks can build endurance until 60 minutes per session is reached, creating a sustainable routine that fosters continued weight loss and overall wellness.