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Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Approximately 2 million deaths per year are attributed to physical inactivity, according to the World Health Organization. Sedentary lifestyles can be attributed to countless health problems, including increased risk of cardiovascular diseases, diabetes, obesity, and depression.
On the other hand, walking just 7,500 steps a day (of which 3,000 of those—the equivalent of 30 minutes—should be done at a brisk pace) could be enough to prevent type II diabetes, according to a review published in Frontiers in Endocrinology.
Walking comes in handy when it comes to preventing chronic disease, but if you're also wondering can you lose weight by walking, the answer is also yes.
"Taking up walking on a regular basis can help reduce weight while also improving joint, hip, and knee pain," says Trista Best, MPH, RD, LD, a Registered Dietitian at Balance One Supplements.
"This is because walking increases joint lubrication and strengthens the muscles that support and protect them. You will improve and strengthen your respiratory system. Improvements in this area can decrease your risk of getting sick with respiratory illnesses. These side effects combined can ultimately improve your immune health. All of these benefits will ultimately lead to weight loss as you are able to walk with more endurance and greater incline," adds Best.
As for how much weight you can lose by walking, the results will vary. However, one study found that participants lost an average of three pounds by walking. And it might be obvious, but the study also reported that the more you walk, the more weight you'll lose.
Why you should be walking to lose weight.
Walking requires little in the way of equipment, it can be done more or less anywhere, and it's less likely to stress the joints in the way that running can.
But just because walking is an easy, natural way for humans to expend energy from the food we eat, it doesn't mean that we can't learn to do it better—and increase fat burn.