Walking
Walking is one of the best exercises for weight loss — and for good reason.
It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
According to Harvard Health, a 155-pound (70-kg) person burns around 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).
A 12-week study of 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Trusted Source).
It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.
To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.