Losing weight and getting in shape are goals shared by many people. Walking is a physical activity that has several advantages, such as its simplicity, low cost and adaptability to all fitness levels. The question that often arises is how far to walk each day to maximize your health and weight loss results.. In this article, we will therefore address these aspects and give you guidelines for assessing your daily walking needs.
Why choose walking?
First, it’s helpful to understand why walking is a great physical activity choice for those who want to lose weight and improve their health. Here are some of its qualities:
- Walking is a non-traumatic activitywhich minimizes the risk of injury compared to other more intense activities such as running.
- It is a practice that can be easily integrated into the dailywithout requiring the purchase of specific equipment or subscription to a club or gym.
- It is accessible to people of all ages, with the possibility of adjusting the pace and duration according to their fitness level and preferences.
When it comes to weight loss, it is important to remember that nothing replaces a combined approach between regular physical activity and a balanced diet. Walking can therefore be an excellent complement as a simple activity accessible to all to improve energy balance and facilitate the achievement of personal goals.
How far to travel each day?
Now that we’ve highlighted the benefits of walking, let’s look at the question of the ideal distance to walk to maximize its benefits.
Official recommendations
Public health organizations offer recommendations regarding physical activity for the general population, including those related to walking. For example, the World Health Organization (WHO) advises adults aged 18 to 64 to practice at least 150 minutes of moderate-intensity endurance activity per weekwhich can be translated into approximately 30 minutes of brisk walking per day, five days per week.
However, these recommendations are intended to ensure minimal activity to promote general health, and do not necessarily take into account specific weight loss or fitness goals. It is therefore entirely possible to deviate from it to develop a walking plan adapted to your individual needs.
Adapt the distance according to your objectives
The distance you walk each day to lose weight and get fit will depend on several factors, including:
- Your initial fitness level
- Your weight loss and health goals
- Your schedule and personal constraints
- Your preferences and your ability to maintain motivation over time
In order to best adapt the daily walking distance to be covered, here are some suggestions:
- Start by assessing your current level : If you are a beginner, it can be useful to measure the distance you can comfortably cover in a single walking session. Write down this baseline and use it to plan your progress.
- Set realistic and progressive goals : increasing the distance too quickly or setting a pace that is too fast from the start risks causing injury or loss of motivation. It’s better to set achievable goals and adjust them as you progress.
- Vary the pleasures : to avoid weariness and maintain your commitment, do not hesitate to diversify the routes, the types of terrain (urban, nature, forest, etc.), and the walking times. You can also plan intensive walking sessions to further stimulate the body.
- Listen to your body : although walking is a gentle physical activity, it is important to be attentive to signals of fatigue, pain or overload and to adapt your practice accordingly. If necessary, do not hesitate to consult a health professional to benefit from personalized and safe advice.
There is no universal ideal distance to walk every day to lose weight and get fit. Everything will depend on your objectives, your constraints and your personal preferences. Don’t forget the importance of varying the pleasures, listening to your body and gradually adapting the distance according to your progress. With these elements in mind, you will put all the chances of success on your side to achieve your goals and fully benefit from the benefits of walking.
