Health

Walking can also play an important role in a weight-loss routine. Regular walking helps the body burn calories, supports digestion and can contribute to better muscle tone. Depending on a person’s body weight and walking speed, around 200 to 400 calories may be burned in an hour.

Commonly used estimate, creating a calorie deficit of around 7,700 calories may correspond to losing approximately 1 kg of body weight. Therefore, someone aiming to lose 1 kg in a week would theoretically need to create a daily calorie deficit of around 1,100 calories. However, trying to achieve the entire deficit through walking alone can be extremely difficult.

On average, walking 1,000 steps may burn around 40 to 50 calories, although the actual figure varies depending on body weight, walking speed, terrain and other individual factors. Based on this broad estimate, a person could theoretically need to walk around 22,000 to 27,000 steps every day to create such a large calorie deficit through walking alone.

However, walking 22,000 to 27,000 steps every day is not practical or suitable for everyone. Suddenly increasing daily activity to such a high level can lead to muscle soreness, excessive tiredness and difficulty maintaining the routine. Therefore, simply chasing a very high step count may not be the best approach to sustainable weight loss.

A more balanced approach could involve combining regular walking with sensible dietary changes. If around 500 calories can be reduced from daily food intake, there may be less pressure to compensate through excessive walking. In such a situation, around 12,000 to 15,000 steps a day may be considered as part of an active routine, depending on an individual’s fitness level and overall calorie needs.

Rather than aiming to lose 1 kg every week, gradual and sustainable weight loss is generally a more practical approach. For some people, losing around 1 kg over 10 to 15 days may be a more manageable target than attempting rapid weight loss within a single week.

Walking habits can also be improved gradually. Instead of maintaining the same pace throughout the entire walk, occasionally increasing the speed can make the activity more challenging. Walking on an incline or an uphill route, where appropriate, can also increase the intensity of the workout.

Beginners should not immediately set a target of 10,000 or more steps every day. It is better to start with a comfortable number of steps and gradually increase the target as the body becomes accustomed to the activity. A gradual increase of around 10 per cent in the average daily step count each week can help make the routine easier to maintain.

Rest is also an important part of any fitness routine. Taking at least one rest day each week can give the body an opportunity to recover. Along with regular physical activity, getting around seven to nine hours of sleep every night is important for maintaining overall health and supporting a consistent fitness routine.

Hydration should not be ignored either. People planning longer walks should drink adequate water before, during and after their activity, particularly in hot or humid conditions.

Ultimately, walking can be an effective part of a weight-loss plan, but expecting it alone to produce rapid weight loss may not be realistic. A combination of regular physical activity, sensible eating habits, adequate sleep, hydration and sufficient recovery can make the journey towards a healthier weight more sustainable. For people with existing health conditions or those planning a major increase in exercise, consulting a qualified healthcare or fitness professional before making significant changes may also be advisable.