Walking is an exercise that is accessible for many people and requires no special equipment. It not only contributes to weight loss but also provides other health perks.
Walking can aid weight loss and provide many other health benefits. However, compared with other forms of exercise, many people typically may not view walking as effective for weight loss.
This article explains how walking for 1 hour per day can help you lose weight. Here’s how to get started.
Calories burned walking
Walking’s simplicity makes it an appealing activity for many people — particularly those looking to burn extra calories.
The number of calories you burn walking depends on numerous factors, but your weight and walking speed play a key role. The average walking pace for adults is 3 mph (4.8 kph). The faster you walk and the more you weigh, the more calories you expend .
This table estimates the number of calories you can burn per hour based on your body weight and walking speed :
2.0 mph (3.2 kph) | 3.0 mph (4.8 kph) | 3.5 mph (5.6 kph) | 4.0 mph (6.4 kph) | 5.0 mph (8.0) kph) | |
|---|---|---|---|---|---|
| 120 lbs. (55 kg) | 108 | 179 | 206 | 272 | 489 |
| 150 lbs. (68 kg) | 136 | 224 | 258 | 340 | 612 |
| 180 lbs. (82 kg) | 164 | 270 | 311 | 410 | 738 |
| 210 lbs. (95 kg) | 190 | 314 | 361 | 476 | 857 |
| 240 lbs. (109 kg) | 217 | 359 | 413 | 544 | 979 |
| 270 lbs. (123 kg) | 244 | 404 | 465 | 612 | 1102 |
| 300 lbs. (136 kg) | 272 | 449 | 517 | 680 | 1224 |
Other factors that influence the number of calories you burn include terrain, climate, and your age and sex
Walking can help you lose weight
Walking 1 hour each day can help you burn calories and, in turn, lose weight.
If you’d like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly. Walking for 1 hour daily may help you meet that goal .
Additionally, many people tend to lose lean muscle mass when they lose weight. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results.
Factor in your diet
While walking can help you lose weight, it’s more effective when also following a calorie-restricted diet.
In a 12-week study, people with obesity restricted calories by 500–800 per day. One group walked 3 hours per week at 3.7 mph (6 kph), and the other group did not walk.
Both groups lost a significant amount of body weight, but those in the walking group lost, on average, about 4 pounds (1.8 kg) more than those who didn’t walk .
Whether you walk continuously or in shorter bursts might also influence weight loss.
In a 24-week study, women with excess weight or obesity restricted their calorie intake by 500–600 calories per day and either walked briskly for 50 minutes or did two 25-minute bouts per day. Those who did the two shorter workouts lost 3.7 pounds (1.7 kg) more than those who continuously walked for 50 minutes .
But other studies show no significant differences in weight loss between continuous and intermittent walking, so choose whichever routine works best for you .
How much weight can you lose by walking for 1 hour per day?
To lose weight, you must consistently eat fewer calories than you expend each day.
You can do this by increasing the calories you burn via exercise, decreasing the calories you consume, or both.
It’s often stated that 1 pound (0.45 kg) of body weight is equivalent to 3,500 calories. Based on this theory, you should reduce your calorie intake by 500 for 7 days to lose 1 pound (0.45 kg) per week.
Although this rule does not account for people with lower body fat percentages or the decrease in calorie expenditure that comes with weight loss, a calorie deficit of 500 calories per day is appropriate for most people aiming to lose weight.
You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume.
Other health benefits of walking
Walking has many benefits, especially when you walk multiple times per week for 30–60 minutes at a time. These health effects can include:
- decreased LDL (bad) cholesterol
- increased HDL (good) cholesterol
- improved mood
- decreased blood pressure
These benefits translate to a reduced risk of heart disease, type 2 diabetes, and overall mortality, as well as improved quality of life .
Moreover, walking at least 150 minutes a week (about 22 minutes a day) along with your other daily activity can help maintain your current weight. This is noteworthy because adults tend to gain 1.1–1.8 pounds (0.5–0.8 kg) per year .
How to start walking for exercise
If you want to walk daily for exercise, start slowly, and progressively increase your duration and frequency. Once you can walk as long and as frequently as you’d like, you can increase the intensity.
If you’re just starting, walking fast for a long time can leave you fatigued, sore, and unmotivated. Instead, you may want to start by walking for 5–15 minutes 2 or 3 times a week at a comfortable pace.
When you are ready to increase your walking duration, frequency, or intensity, consider your age, fitness level, and prior experience. Youth and young adults can typically increase their activity in small amounts every week, while older adults can typically increase their activity every 2 to 4 weeks to prevent injury.
People who typically have a low activity level might consider increasing their activity at a slower rate to reduce injury risk. Also, consider whether your past fitness experiences have shown that certain progression rates make you susceptible to injury.
