Walking is one of the easiest and most accessible ways to start exercising. As a low-impact activity, it carries a low risk of injury and is generally suitable for most people. It also requires no special equipment—just comfortable shoes and appropriate clothing.
Adding daily walks to your routine can become a pleasant and sustainable habit. You can walk with company, in silence, or with music, depending on your preference. In fact, various experts agree that walking every day can bring significant benefits to overall health and serve as a support for weight loss.
During the recording of the ADH podcast (@adh.podcast), a team of personal trainers pointed out that “walking every day burns between 300 and 350 calories.” They emphasized that this refers to normal walking—”not jogging or brisk walking, but a leisurely, ‘grandfather pace’ stroll.”
They also noted that effectiveness depends on consistency: “A 40–45 minute workout can already burn 600 calories. Walking five days a week, from Monday to Friday, adds up to 78,000 calories burned per year.”
In this sense, high-intensity workouts and long gym sessions are not always necessary. Staying consistent, leading an active lifestyle, and maintaining good health habits can provide multiple benefits for the body’s well-being.
Susane Pata, a group fitness instructor and content strategist for the National Academy of Sports Medicine (NASM), told Lecturas magazine that “walking 30 minutes for seven days can generate a weekly caloric expenditure between 700 and 1,400 calories.”
These numbers can accumulate over the long term and “could lead to weight loss for someone who was previously sedentary and overweight,” the expert assured. However, Pata warned that walking does not burn as many calories as running: “Combined with more intense exercises, it can become the perfect formula for losing weight safely and sustainably.”
