Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.. Overweight and Obese (BMI between 25.0 and 30): To start losing weight, I'd walk for at least 30 minutes at a moderate pace five days a week, aiming to create a calorie deficit and burn fat. Gradually increase your daily walking distance as your fitness improves, working up to 10,000 steps per day and beyond until you start losing weight.

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How Much Should I Walk According to My BMI?

For people with a BMI in the normal range (18.5-24.9), walking at a moderate pace for 30 minutes a day, five days a week, is a good starting point. This can be increased to 45-60 minutes a day, five days a week, for greater health benefits. For people with a BMI in the overweight or obese range, more exercise may be needed to achieve and.. To lose one pound of body fat just from walking you need to walk 5 miles a day or 35 miles a week. Aim for daily walks - it's regular walking that gets results. That's approximately 10,000 to 12,000 steps a day or 70,000 - 84,000 steps a week depending on your stride length.