The amount of weight you can lose by walking depends on a few factors, such as the duration and speed of your walk, and how often you do it. In addition, the amount of calories you consume impacts the amount of weight you can lose.

History

Because walking requires no special equipment, training, or financial investment, it remains one of the best options for boosting fitness. According to a 2002 study published in the International Journal for Obesity and Metabolic Disorders, Bond Brill et. al. report that walking at least half an hour, five times per week effectively promotes weight loss.

Significance

Low-impact exercise provides health benefits without the risks associated with high-impact sports activities.

Features

Walking two miles per hour (mph) burns between 183 and 273 calories per hour, depending on weight. Walking at a quicker pace, 3.5 mph, burns 277 to 414 calories per hour. Each pound of weight loss requires 3,500 calories burned.

Effects

Cutting calories and increasing activity help to accelerate the pace at which you lose weight. In order to lose one pound per week, you need to burn an additional 500 calories per day through exercise and calorie reduction.

Potential

Walking has the potential to lower low-density lipoproteins (LDL cholesterol), increase high-density lipoprotein (HDL), lower blood pressure, reduce the risk of type-2 diabetes, manage weight, improve mood and promote weight loss.

Source:

PubMed.gov website: International Journal of Obesity and Related Metabolic Disorders: 2002 Nov. 26, J. Bond Brill et al

Office of the US Surgeon General website: Overweight and Obesity-What You Can Do

Mayo Clinic website:Walking for Fitness