Is walking an effective exercise for weight loss?
The answer, of course, is that it all depends.
Walking has been recognized as a simple and accessible way to increase physical activity, lose weight, and improve health. While it seems like a clear answer, the effectiveness of walking for weight loss depends on various factors. For those starting their weight loss journey or looking to complement their current regimen, it is important to understand how the act of walking influences caloric balance.
Weight loss or gain is governed by the relationship between calories consumed and calories burned. If more calories are consumed than burned, weight will be gained; conversely, if more calories are burned than consumed, weight will be lost. The basal metabolic rate (BMR) is the number of calories the body needs to maintain its current size without considering daily activity. Increasing activity, such as walking, can help burn more daily calories and facilitate weight loss.
For example, if a person's BMR is 2,250 calories and they add 550 calories burned daily through walking, their total calorie consumption rises to 2,800. If this person consumes 2,500 calories per day, they will be in a deficit of 300 calories, which over time will contribute to weight reduction. This analogy can be visualized as a balance where burned calories are set against consumed calories; by increasing burned calories through walking, weight loss can be facilitated.
Walking is particularly beneficial for those starting their path to physical activity or for those who are overweight, as it is a low-impact exercise and less likely to cause injuries compared to running. Moreover, it is easy to integrate into daily life; one can adopt the habit of walking by changing transportation routines or taking strolls after work activities.
For those who already consider themselves fit and are at low risk of injury, walking may not be the most effective option for weight loss. More intense activities, such as running or climbing, tend to burn more calories in less time. Adding extra weight through techniques like rucking (walking with a loaded backpack) can also increase caloric expenditure.
Additionally, it has been shown that walking or running specific distances is more effective than timing exercise. The goal of completing a distance can motivate individuals to walk or run faster, resulting in greater calorie burn.
Finally, it must be considered that walking alone does not guarantee weight loss unless an adequate caloric deficit is maintained. The combination of exercise with control over food intake is crucial. Walking can help achieve that desired caloric imbalance in favor of calorie burning, but by itself, it is not sufficient to ensure significant weight loss.
