According to the Centers for Disease Control and Prevention (CDC), walking helps your body burn more calories. A 154-pound person burns 280 calories an hour walking at a moderate pace (3.5 miles per hour) and 460 calories an hour walking at a vigorous pace—4.5 miles per hour (MPH). To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week.
The number of steps you need to take daily is determined by your weight status, which is indicated by your Body Mass Index (BMI). Here are some step recommendations according to BMI :
- If your BMI is below 18.5 (Underweight): 4,400 – 7,500 steps per day or 2.5 miles to 3.5 miles.
- If your BMI is between 18.5-24.9 (Healthy): 10,000 steps, 5 miles, or 90 minutes of walking per day.
- If your BMI is between 25-29.9 (Overweight): 10,000 steps, 5 miles, or 90 minutes of walking per day.
It’s important to note that these are general guidelines and may not be suitable for everyone. It’s always best to consult with a healthcare professional before starting any new exercise routine.