Our Readers Say Walking Is the Best Workout—Here’s How to Boost Its Weight Loss Benefits
Fitness experts reveal five simple ways to make your daily walks work harder for weight loss success
If you could only do one workout for the rest of your life, what would it be? We asked our readers, and the overwhelming majority said walking. And it makes sense! It’s free, easy on the joints and you don’t need fancy gym equipment or a complicated routine. Walking is a go-to for fitness and weight loss, especially among women in midlife. But can walking alone really support weight loss? And if so, how can you make the most of it? We spoke to experts on easy ways to maximize your walks for better results.
Why walking supports weight loss at any age
Walking may seem simple, but it’s a powerful tool for shedding pounds and maintaining a healthy weight. According to certified menopause coach and owner of SGF Coaching Sarah Fuhrmann, “walking is such an underrated (and under-celebrated!) form of movement.” It burns calories, strengthens muscles and can help reduce belly fat, especially when done consistently. How much you lose depends on factors like pace, distance and diet. But even 30 minutes of walking a day has been linked to fat loss in clinical studies.
Unlike intense workouts that leave you sore or drained, walking is sustainable, which is makes it more likely you’ll stick with it long-term. “Often the reason we struggle to lose weight at this stage is that we’re not moving throughout the day as much as when we were younger,” explains Fuhrmann. “So, ramping up daily movement with walking, in addition to being easy, can yield huge benefits for weight loss.” It remains her “secret weapon” for her clients who struggle to lose weight.
Woman's World Answers
5 ways to burn more calories with every walk
If you’re already walking regularly or just getting started, these expert-backed tips can help you burn more calories, stay motivated and see results faster.
1. Add intervals to increase fat burn
“Vary your speed by creating intervals where you are walking at a relaxed pace, followed by short intervals increasing speed,” advises Joy Puleo, NPCP, ACSM, Director of Education at Balanced Body. “This will challenge your cardio threshold and increase general cardiovascular health.” Aim to incorporate around 10-15 minutes of intervals during a 30-minute walk. Puleo says you can also challenge yourself with a light jog, 20-30 seconds for every two minutes of walking. We also have a beginner-friendly plan for run-walk intervals.
2. Walk on an incline
While walking on flat terrain is as easy as it gets, it doesn’t work different muscle groups as effectively. In fact, Puleo warns that over time, our bodies can adapt to it and plateau progress.
“Uneven ground challenges your muscles and balance, which increases overall effort and energy expenditure,” says Fuhrmann. “Plus, that balance work is key for maintaining our agility and stability as we age.” If you don’t have access to a treadmill, she suggests walking in local parks or trails, finding gradual hills or even staircases in your neighborhood.
3. Add strength exercises
Combining walking and strength training can be highly effective in boosting weight loss. “
“[Strength training exercises] build critical muscle, and the more muscle you have, the higher your resting metabolism—even when you’re not walking,” notes Fuhrmann.
“Adding squats, lunges and other fitness-based calisthenics is a great way to mix up your walking routine,” says Puleo. “For every 15 minutes of walking, stop, do a set of 10-15 bodyweight squats and/or lunges, then continue. Adding some lower body fitness moments will go a long way in developing strength while you also increase your cardio capacity.”
Looking to start small? Carrying small hand weights (1-2 pounds each) during your walk can slightly increase your calorie burn and strengthen your arms.
4. Track your steps
Using a step counter or fitness tracker can help you stay motivated and hit daily movement goals. The classic goal of 10,000 steps a day is great, but even reaching 7,000–8,000 steps can help support weight loss and lower disease risk. Bonus: Most smartphones already have built-in pedometers, so you don’t need to buy anything new.
5. Walk with a friend (or furry companion!)
Emotional support matters in any weight loss journey. Walking with a friend, joining a local walking group or even walking your dog can make your workout feel more like fun than a chore. When we enjoy walking, we tend to do it longer and more often. Plus, laughter and connection lower stress, which may help regulate cortisol and prevent stress-related weight gain.
How to boost the weight loss benefits safely
Increasing the intensity of your workout should always be a gradual process, especially as we get older. Fuhrmann encourages including recovery walks into your routine. “Not every walk has to be ‘harder.’ Building a few recovery-focused sessions into your week helps prevent burnout and supports consistency, which is the real secret to success,” she says.
Listen to your body and follow what it finds comfortable. And as always, check with your doctor before starting a new routine, especially if you have chronic conditions or joint issues.
The bottom line on walking for weight loss
Walking may not be the flashiest workout, but that’s exactly what makes it so effective and sustainable. That said, walking alone isn’t a magic fix. “Walking is amazing, but when women in midlife feel like they’re ‘doing everything right’ and still not seeing results, it’s usually about what’s happening outside the workout,” reminds Fuhrmann. She encourages making sure you’re eating enough protein, getting quality sleep and managing stress levels.
At the end of the day, the best workout is the one you enjoy. And our readers made it loud and clear that walking tops the list.
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