You know you can lose weight walking, but how much weight can you actually lose from walking an hour a day? Weight loss isn’t the only reason to walk, but it’s one of the most common benefits that leads people to start exercising every day. Walking is fun, sustainable, and doesn’t require fad diets or special equipment to work into your daily life.

An hour a day is also a widely recommended goal for more advanced walkers. Health organizations usually recommend a minimum of 30 minutes of walking per day, but note that increasing your walking to 60 minutes daily gives even more health benefits. Plus, that extra hour of walking a day can you most of the way to a 10,000 step daily goal (depending on your steps per mile).

Read on to see just how much weight you can lose by walking an hour a day, plus how adding back a treat can affect your progress.

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Basic Assumptions

We can’t cover every possible case of walking, so we need to make assumptions. We’re covering 3 specific cases – 150lb, 180lb, and 250-pound people (68 kg, 81.6 kg, 113.4 kg). Your walking speed may vary, so we’ve included 3 mph and 4 mph walking for each person (4.8 kph, 6.4 kph). If you’re doing interval walking, you can use your average speed for quick calculations.

Adding an extra hour a day of walking is actually pretty intense for most people. Rest days are important to let your body recover and to prevent injuries. Plus most people can get busy, so it’s not reasonable to expect you’ll never miss your step goal. These calculations assume each person walks that extra hour 5 days a week and does their regular routine the other 2 days. These calculations also assume basic, brisk walking. Doing a more intense walking style (like power walking) can increase your calories burned.

We calculated expected weight loss based on 3,500 calories = 1 pound of fat burned. It works as a general rule, but Pacer’s Coach actually uses a more accurate model that takes into account changes in your weight over time and other factors. As you lose weight, your body is smaller and burns fewer calories. This and other factors can make your weight loss tend to taper off over time.

When you start walking more and increasing the calories you burn during your daily walking routine, you may feel like you’ve earned the right to add back a few sweet treats. You certainly can eat a bit more if you want to, but adding a pre- or post-workout snack or a daily food reward can undo your weight loss progress.

To see what happens when people walk more and add additional calories, we’re assuming they’re drinking an extra Grande Starbucks Latte – about 190 calories. That’s over and above what they would normally eat for the day. 190 calories are about the same as an energy bar or around 22 peanuts. We assume our walkers are adding these calories all 7 days (not just the exercise days) because a habit of snacking can be hard to break.

How much can our 150-pound walker lose?

Walking 1-hour a day

We’ll call our 150-pound walker Sally. Sally has added an hour of walking daily, 5 days a week. At 150 pounds, here’s Sally’s approximate calorie burn:

• Walking @ 3 mph: 230 cal/hour (1150 cal/week)
• Walking @ 4 mph: 350 cal/hour (1750 cal/week)

To burn a pound of fat, Sally needs to burn around 3,500 calories. By walking this extra hour per week, Sally might lose around:

• Walking @ 3 mph: 0.3 pounds/week
• Walking @ 4 mph: 0.5 pounds/week

Or monthly:

• Walking @ 3 mph: 1.4 pounds/month
• Walking @ 4 mph: 2.2 pounds/month

Of course, this assumes we keep everything else equal, but even 1-2 pounds can really add up over time.

1 hour a day + a latte

Let’s assume Sally adds an extra 190-calorie latte every day (including rest days). That doesn’t sound like much, but those calories can add up over time – especially for a smaller person.

• An average month of lattes: 5,800 calories

What’s that look like in weight loss terms?

• Walking @ 3 mph + a latte: 0.25 pounds GAINED a month
• Walking @ 4 mph + a latte: 0.5 pounds lost a month

That one latte undid all of Sally’s work at 3 mph (and then some)! At 4mph, Sally can still lose weight but she’s giving up 3/4 of her potential weight loss.

That extra hour of walking will do wonders for your health – even if you do end up adding back a sweet treat. But if weight loss is your goal, it goes to show that healthy eating is just as important. Many people don’t stop at that one latte!

How much can a 180-pound walker lose?

Walking 1-hour a day

Our 180-pound walker’s name is Robert. Robert has added an hour of walking on 5 days out of every week. At 180 pounds, Robert burns approximately:

• Walking @ 3 mph: 270 cal/hour (1350 cal/week)
• Walking @ 4 mph: 410 cal/hour (2050 cal/week)

Robert needs to shed around 3,500 calories to burn a pound of fat. That extra hour of walking 5 days a week can help him lose:

• Walking @ 3 mph: 0.4 pounds/week
• Walking @ 4 mph: 0.6 pounds/week

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Or monthly:

• Walking @ 3 mph: 1.7 pounds/month
• Walking @ 4 mph: 2.5 pounds/month

Robert is making a real difference in his weight by adding just that walking! He may not actually lose 20 pounds in a year, because as he loses weight and gets smaller his calorie burn will decrease slightly. Even half that – 10 pounds/year would be an amazing achievement!

1 hour a day + a latte

Robert stops at a coffee shop along his walking route and picks up an extra latte that he normally wouldn’t drink, plus he grabs one on his rest days to stay alert. What effect does this have on his progress?

• An average month of lattes: 5,800 calories

What’s that look like in weight loss terms?

• Walking @ 3 mph + latte: 0 pounds lost a month (weight stays the same)
• Walking @ 4 mph + latte: 0.9 pounds lost a month

Robert burns more calories than Sally due to being larger. He’s not gaining weight under the 3 mph scenario, but he’s not losing any either. Again, that walking will do wonders for his health even if he’s not losing weight. If weight loss is his goal, however, he’ll need to improve his overall eating habits or get more intense. We can see that he can still lose almost a pound a month if by walking faster – that’s assuming he doesn’t add any more calories in addition to that latte!

How much can a 250-pound walker lose?

Walking 1-hour a day

Our 250-pound walker’s name is Ben. Ben adds an hour of walking daily, 5 days a week to his regular routine. At 250 pounds, Ben burns around:

• Walking @ 3 mph: 400 cal/hour (2000 cal/week)
• Walking @ 4 mph: 570 cal/hour (2850 cal/week)

Ben needs to burn around 3,500 calories to lose a pound of fat. That extra hour of walking 5 days a week can help him lose:

• Walking @ 3 mph: 0.6 pounds/week
• Walking @ 4 mph: 0.8 pounds/week

Or monthly:

• Walking @ 3 mph: 2.5 pounds/month
• Walking @ 4 mph: 3.5 pounds/month

Adding an extra hour a day at 250 pounds might not be easy, but if Ben could pull it off he can lose some significant weight! As we mentioned earlier, as Ben gets lighter and more fit he’ll find he’s not burning as many calories as when he was larger. Getting fitter and lighter can help him walk faster and longer, however. If he starts at 3 mph, that hour a day might get him fit enough to increase to 4 mph. Even if Ben only loses half as much weight as this model predicts, that’s almost 20 pounds per year just by walking!

1 hour a day + a latte

Ben’s walks aren’t easy, so he takes a break midway to grab a latte and take a rest. He’s working hard, so he gives himself a treat on his rest days as well. What effect does this have on his progress?

• An average month of lattes: 5,800 calories

What’s that look like in weight loss terms?

• Walking @ 3 mph + latte: 0.8 pounds lost a month
• Walking @ 4 mph + latte: 1.9 pounds lost a month

Our 250-pound Ben still loses weight walking and hour and adding the latte, but he’s cut his weight loss by 1/2 to 2/3 just through that one treat. Bigger people burn more calories through walking, as they’re moving more mass around. That means their bodies need more fuel. That doesn’t mean making good choices isn’t important, however! If Ben had added a 400-calorie Frappuccino every day instead of his latte, he’d be gaining weight at 3 mph and his weight wouldn’t change at 4 mph!

Ben should also be realistic about how fast he can walk sustainably. If he’s new to walking, overdoing it can lead to overtraining and injury. Even a 3 mph walk can make a big difference in health, fitness and weight loss.

Conclusions:

The important takeaway from this math exercise is that both exercise and what you eat comes into play when looking to lose weight. Imagine if our walkers had made a few healthier food swaps and actually reduced their calories slightly instead of adding on a latte!

An hour a day of walking is actually a pretty intense workout for many people. That’s about 6,000 to 8,000 steps! Even after adding that many steps, it’s easy to eat back all of the calories burned or more. This is one reason that many people feel so frustrated when trying to lose weight.

Our best advice is to get more active, make some small, sustainable changes to eat healthier (like drink less soda) and you’ll find you’re much healthier and feel much better than before. You might even lose more weight than you expect!

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— Update: 14-03-2023 — cohaitungchi.com found an additional article Walking one hour a day: Benefits + expected results from the website www.runwithcaroline.com for the keyword benefits of walking 1 hour a day.

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Walking one hour a day is seen as a simple and easy way to improve your fitness and get outdoors more. 

In the age of the desk job, there’s a reason why doctors prescribe walking as a way to improve the health of sedentary individuals.

Research tells us that being too sedentary throughout the day can increase your risk of developing heart disease, diabetes and even cancer. 

So what are the benefits of walking one hour a day? How many steps should you be walking on a daily basis to see results?

In this guide we’ll explore:

• Is walking one hour a day good for you?
• Benefits of walking one hour a day
• How many steps should you walk a day?
• How much weight can you lose by walking one hour a day? 
• How many calories can you burn by walking one hour a day? 
• How to walk one hour a day

Read more  Walking one hour a day: Benefits + expected results

Ready?

Let’s get going!

Is walking one hour a day good for you?

Regular walking has many benefits for the body and mind.

Walking is seen as a great form of low impact, aerobic exercise meaning it can do wonders for your endurance, stamina and cardiovascular health.

Studies have also shown that regular walking can help to prevent diseases such as heart disease, diabetes, high blood pressure and cancer. 

Related: Walking a mile a day: Benefits + 7 tips to get you started

Benefits of walking one hour a day

#1 Walking one hour a day is low impact

Unlike running which is a high impact form of exercise which can put stress on your muscles, bones and joints, walking is low impact.

It is for this reason walking is recommended to sedentary individuals when they first start a fitness routine – it is seen as a gentle way to get into exercise.

#2 Walking one hour a day is good for your mental health

We all know the benefits of getting outdoors more for your mental health.

60 minutes of walking each day can help to improve your self-esteem and decrease negative thoughts, as well as improve overall mental wellbeing. 

#3 Walking one hour a day helps to build a solid base for fitness

By walking every day, you will be creating a solid base for fitness from which you can build on. 

When it comes to building your endurance and stamina, it’s all about starting slowly, building  consistent habits and progressing at regular intervals.

So if you’re not quite ready to start a regular running habit, try walking first instead. 

In fact, many beginner runners start with a walk/run program before they can run continuously.

The Couch to 5k plan is so popular because it combines running and walking intervals. 

#4 Walking one hour a day is great for your cardiovascular fitness

Research tells us that regular activity is a crucial element of maintaining good heart health.

According to the American Heart Association, walking can improve your cholesterol levels, lower blood pressure and increase energy levels. 

It can also help you maintain a healthy weight which is essential when it comes to improving heart health. 

Related: Walking 10 miles a day: Is it good for weight loss?

#5 Walking one hour a day helps to maintain a healthy weight

Walking helps you to maintain a healthy weight which is important for a variety of reasons, including reducing your risk of heart disease and diabetes. 

Studies also show us that compared with sedentary individuals, people who do 30 minutes of brisk walking every day burn about 150 more calories each day – more on that in the next section.

#6 Walking one hour a day helps to burn belly fat 

Regular aerobic exercise like walking is one of the most effective ways to burn belly fat. 

Storing excess belly fat around your midsection is linked to an increased risk of type 2 diabetes and heart disease. 

Therefore it is recommended you do regular aerobic exercise like walking or running to burn belly fat. 

#7 Walking one hour a day helps to strengthen bones and muscles

We’ve already talked about how walking is a great form of cardiovascular exercise which has benefits for your heart. 

Walking one hour a day also helps to build and strengthen bones and muscles.

Your glutes, hamstrings, quads and calf muscles all work together every time you take a step forward. 

Walking with weights also helps to intensify the workout and increase muscle toning. 

If your goal is to improve strength and gain muscle, then it is recommended you combine walking with high impact activity like running and lifting weights. 

#8 Walking one hour a day helps to increase energy levels

Walking is beneficial for your mood and energy levels. 

Walking in the morning in particular helps to boost your energy levels and keep them high for the rest of the day.

This in turn has positive impacts for your circadian rhythm – that is your body’s natural 24-hour cycle of physical, mental and behavioural changes.

Your circadian rhythm is mostly affected by light and darkness, so going for a walk in the morning helps to reset your body’s internal clock. 

According to a 2019 study, exercise can reset your body’s circadian clock, therefore helping to mitigate any negative effects of disrupted sleep patterns and help with the management of metabolic disease. 

Related: Walking 2 miles a day: 12 benefits + how to start

Related: Walking 4 miles a day: Is it good for weight loss?

How many steps should you walk every day?

The general guidelines tell us that you should aim to walk 10,000 steps each day to stay healthy.

We all know though that this is not entirely realistic if you have a full time job or a family to look after. 

Even if you can get 4,000 daily steps in, this is better than nothing! 

What does the science tell us?

In a 2020 study, researchers looked at the association between step count, intensity and risk of death in the US population.

They found that compared with people who walked 4,000 steps a day, those who walked 8,000 steps a day at the start of the study had a 50% lower risk of dying from any cause during follow-up. 

Adding that people who walked 12,000 steps a day had a 65% lower risk of dying than those who walked only 4,000. 

The study also found that step intensity (the number of steps you take per minute) did not seem to impact the risk of death once the total number of steps per day was considered. 

Only an increased number of steps per day was associated with a reduced risk of death. 

This study suggests therefore that the total number of steps per day is more important than intensity.

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Related: How many miles should I run a day? Benefits + risks of running every day

How much weight can you lose by walking one hour a day? 

There are many ‘walking for weight loss’ tips out there, so it can be confusing sometimes to know what is the best approach to take. 

The key thing to remember when it comes to walking for weight loss, you must eat fewer calories than you burn through exercise and other activities each day.

In other words, increase the number of calories you burn via exercise and decrease the number of calories you consume, or both. 

General guidelines tell us that a calorie deficit of 500 calories per day is appropriate for most people looking to lose weight. 

A deficit of 500 calories per day may lead to 0.5 to 2 pounds of weight loss per week. 

This of course is a rather simplistic view, and there are so many other factors at play when it comes to walking for weight loss. 

What we do know is the amount of weight you are able to lose by walking one hour a day will be influenced by a variety of factors – some of which you can control, others which you cannot.

Factors you can control:

• How often you walk
• How fast you walk
• Walking terrain
• Walking climate
• Diet and calorie intake

Factors you cannot control:

• Age
• Height
• Gender
• Genetics 

By leveraging the factors that you can control, you will be able to find a walking habit that works for you and that helps you to burn more calories.

To help you determine how many calories you should be eating on a daily basis to either maintain a healthy weight or lose weight, it is recommended you use a calorie calculator.

A calorie calculator works by taking into account the following variables:

• Your gender
• Your age
• Your height
• Your current weight
• Your activity levels

Once you input these variables into the calculator, it will give you your estimated calorie intake in order to maintain a healthy weight or lose weight. 

Using the two below example runners, we can work out their suggested calorie intake:

Related: How to start running when overweight: 12 game-changing tips

How many calories can you burn by walking one hour a day? 

Now that you’ve worked out how many calories you should be eating on a daily basis to lose weight, you may be wondering: “How many calories can you burn by walking one hour a day?”

The average walking speed is 2.5 to 4 miles per hour. 

Taking this into account, the table below shows how many calories you can expect to burn by doing 60 minutes of walking on a flat surface every day. 

These values are based on the guidance from the Compendium of Physical Activities.

These results tell us that the faster you walk, the more calories you are able to burn.

Walking on an incline also helps to burn more calories.

Related: Do you burn more calories on your period? Your common questions answered

How to walk one hour a day

Now you know more about the benefits of walking one hour a day, here are the key things to remember in order to get the most out of walking every day. 

#1 Aim to walk 8,000 to 10,000 steps a day 

Guidelines tell us that you should aim to walk between 8,000 and 10,000 steps per day to stay healthy.

It’s worth pointing out though that this is a guideline and not the rule. 

If you think you’d struggle to fit that many steps in your daily routine, then aim to get at least 30 minutes of exercise each day.

Whether that be a walk around the block, or a walk with a friend, it’s important to have a goal to work towards. 

#2 Wear the right walking shoes

The right walking shoes are just as important as the right running shoes.

You’ll want to walk in a pair that provides the necessary comfort and stability, especially if you’re planning to walk long distances or on uneven terrain.

If you’re planning a walk around the block or in an urban setting, then a pair of trainers or running shoes should be suitable.

If you’re planning a hike, then you may want to invest in a pair of hiking boots. 

#3 Plan your route

In order to maintain a daily walking habit, then you’ll want to find a walking route that you actually look forward to walking on.

If you’re lucky enough to live near the great outdoors, then there will be plenty of options to choose from.

Living in a town or city? Then you may want to plan a route that includes equal parts hard and soft surfaces to minimise the impacts on your joints.

And of course, plan a route that you feel comfortable and safe walking on.

#4 Maintain good walking form

As with running, it’s important you maintain proper walking form and posture.

Improper posture can lead to muscle imbalances and in some cases injury.

Follow these simple tips:

• Keep your head upright and your gaze forward – don’t look at the ground when you’re walking.
• Relax your upper arms, shoulders and back – release any unnecessary tension in your upper arms, shoulders and back.
• Use your arms – a strong arm motion can help to burn more calories, but don’t keep your arms too rigid and don’t let them cross your body. 
• Take light, small steps – take light steps and land your feet directly underneath your body instead of in front of you as this will help prevent overstriding. 

Related: What is proper running form? 5 key principles of proper running form and technique

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