Walking is a simple, accessible form of exercise that many people can incorporate into their daily routines. Walking regularly may help you lose weight, especially when you walk quickly to burn additional calories. It may also help to reduce belly fat and to develop lean muscle.

Staying physically active is important for lowering your risk of chronic health conditions like diabetes and heart disease, helping you maintain a healthy weight, and living a longer, healthier life.

1. Burns Calories

Physical activities like walking require energy, which helps the body burn calories. To lose weight, a person must burn more calories than they consume. Everyone has different calorie needs based on size, age, sex, genetic history, and activity level. 

Physically active people burn more calories than those with a sedentary lifestyle. Walking regularly can help burn more calories while lowering the risk of chronic health conditions. One study found that walking 1 mile burns an average of 107 calories. To increase your caloric burn, try walking at an incline. 

2. Reduces Belly Fat

Walking regularly may reduce belly fat. Fat around the abdomen may be more dangerous to your health than fat in other areas of the body. Belly fat has been linked to an increased risk of heart disease and diabetes. 

A review found that aerobic activities, which get the heart rate up, like walking, reduce visceral adipose tissue. This is the fat that lies deep within your abdominal walls and surrounds your organs. In this study, participants exercised three times per week for 30 to 60 minutes at a time. Other research found that combining physical activity and a calorie-controlled diet reduced belly fat. 

3. Helps Preserve Lean Muscle

Walking and other physical activities help build and maintain lean muscle. This is especially helpful for people trying to lose weight because weight loss often results in muscle loss. Muscle tissue burns more calories than fat tissue, so having a higher muscle mass means your body burns more calories. 

Since people naturally lose muscle with age, walking regularly may help to prevent age-related muscle loss. 

4. Improves Mood

Being active benefits physical, mental, and emotional health. Exercises like walking are linked to improved mood, decreased stress, and increased energy levels. Exercising regularly lowers the risk of depression and anxiety. 

Moderate activities like walking make the brain more sensitive to serotonin and norepinephrine hormones. The brain needs these hormones to regulate mood and release chemicals in the body called endorphins, which are made in response to stress or pain. People who enjoy exercising are more likely to stick with it. Consider walking with a friend or listening to your favorite music to make your walks more enjoyable. 

5. Helps Maintain Weight Loss

Consistently active people are more likely to maintain a healthy weight after weight loss. Gaining weight after losing it is very common. Many people who follow a weight loss program regain most of their weight once they finish it. 

Staying physically active is a proven way to maintain weight loss. Research shows that people who exercise regularly are more successful at losing and maintaining a healthy weight. 

6. Is Accessible and Low Intensity

Walking is an accessible and low-intensity workout. Many people can begin a walking routine right away. You only need a good pair of walking shoes and a safe place to walk. 

Listen to your body when beginning a new walking regimen, and stop if you feel pain. Remember that walking quickly will burn more calories than a casual stroll. Walking for 150 minutes per week may improve your:

• Blood pressure
• Blood sugar levels
• Cholesterol
• Mood
• Sleep 

7. Is Easy to Combine With Other Healthy Habits

Walking is a great way to build healthy habits. Try walking with others to boost your physical activity and feel connected to those around you. Invite a friend to join you, or look for local walking groups. Walk with your children to teach them healthy habits. 

Instead of scrolling your phone during your lunch break, consider lacing up your shoes and taking a walk. If possible, walk to your errands instead of driving. 

A Word From Verywell

Walking is an easy and enjoyable exercise that has numerous health benefits. It can be done anywhere and requires no equipment other than comfortable shoes. Walking outdoors also offers the mental health benefits of spending time in nature.

Tips to Incorporate Walking Into Your Lifestyle

If you feel ready to make walking part of your daily routine, take some time to develop a plan. Determining when and where you will walk daily is important for following through on your new goal. 

Tips to incorporate walking into your lifestyle include:

• Start slowly: If walking for fitness is new to you, start by walking a few minutes and building up your endurance. Consider walking during breaks in your day, like your lunch break, or while waiting for a phone call. 
• Walk after meals: Walking after eating may improve your digestion. 
• Listen to your body: Stop walking if you develop pain, and see a healthcare provider if it persists.
• Walk to work: If possible, consider walking to work or school, or to run weekly errands. If the distance is too great, park your car away from the entrance for short bursts of activity. 
• Set goals: Plan how much you want to walk each week and track your progress. 
• Invite friends: Make your walks more enjoyable with company by inviting friends or coworkers to join you on your daily walk. 

Summary 

Walking is an accessible, simple workout that most people can begin right away. Walking for a total of 150 minutes per week may lower the risk of diabetes and heart disease. It is also an effective weight management strategy. Consistently active people are more likely to lose weight and keep it off. Walking burns calories and builds lean muscle. It also boosts mood and lowers stress levels.

To get started, incorporate short walks into your day. Park farther away from your destination or take the stairs instead of the elevator. Ask your healthcare provider for tips to get started.