Research supports that walking 10,000 steps daily, especially at higher intensities, can promote weight loss when paired with a calorie-restricted diet.

Walking for 30 to 45 minutes a day, or achieving a total of 150 minutes per week, is widely recommended for effective weight loss, with variations in speed or incline potentially allowing for shorter durations.

A 2020 study found that participants, both medically obese and of average weight, who walked 10,000 steps daily for 12 weeks experienced improvements in body composition, particularly notable in the overweight group.

A recent meta-analysis from 2024 highlighted that engaging in at least 150 minutes of moderate-intensity aerobic exercise weekly is essential for reducing waist circumference and body fat.

Fitness expert Albert Matheny notes that walking effectively engages large muscle groups, making it a powerful calorie-burning activity.

The benefits of walking extend beyond weight loss; it can also enhance brain health, alleviate back pain, and potentially increase lifespan.

Walking is becoming increasingly popular as a means to lose weight and improve fitness, with many influencers and celebrities advocating its advantages.

As a low-intimidation exercise, walking can be tailored to fit individual fitness levels, making it a sustainable choice for daily activity.

Experts agree that while walking can aid in weight loss, dietary changes are crucial, as most weight loss is attributed to diet rather than exercise alone.

To maximize weight loss benefits, experts recommend increasing both the frequency and intensity of walking, rather than remaining sedentary.

Experts emphasize the importance of walking more than one's current activity level to support weight loss, regardless of specific distances.

The accessibility of walking instills confidence in individuals, encouraging them to maintain a consistent exercise routine.