Walking for weight loss: How many minutes should you walk as per age?

Walking is a highly effective, low-impact exercise that is appropriate for all ages and can significantly aid in weight loss when done consistently. It is a global kind of exercise that requires no equipment and can be tailored to any age group, making it a good choice for weight loss. However, your pace, intensity, and minutes of walking are correlated to your age. Here’s how many minutes you should walk as per your age:

Walking for adults

According to Dr. Amit Chhabra, Senior Consultant, Endocrinology, Yashoda Super Speciality Hospital, Kaushambi, “Young folks aged 18 to 40 walk rapidly for 45 to 60 minutes five days a week. This length promotes cardiovascular health, boosts metabolism, and burns calories more efficiently. Walking intensity can also be varied, for as by incorporating intervals of fast-paced walking followed by moderate pacing, to increase fat burn. For younger people under 40, brisk walking paired with a high step count objective (such as 10,000 steps), can result in significant calorie expenditure and weight loss.”

Walking for people above 40

Metabolism slows throughout the 40s and 50s, and other aspects such as joint health and stamina become more important. This age group might benefit from a daily stroll of 30 to 45 minutes at a moderate pace. Strength workouts or walking on different terrains, such as slopes or trails, can increase the advantages. During these years, keeping joint health becomes a top issue; thus, wearing suitable footwear and walking on even surfaces is crucial.

Walking for people above 60

The goal for seniors over the age of 60 is to retain mobility and balance in addition to losing weight. A regular 20- to 30-minute walk at a steady, comfortable pace is ideal. To avoid injuries, it is critical to maintain proper posture and avoid excessive exercise. Walking is still a safe and effective strategy for people over 60 to be active and manage their weight. A 20- to 30-minute walk each day, divided into two sessions if necessary, will help reduce weariness while also boosting heart health and muscle strength. Walking in short spurts or with a support partner can help make the experience more enjoyable and safer.
“No matter your age, the key is to stay consistent and pair walking with a balanced diet to achieve sustainable weight loss and overall health,” said Dr. Rahul Chauda, Senior Consultant, Endocrinology, Yashoda Super Speciality Hospital, Kaushambi.

Remember that

walking for weight loss

works best when combined with thoughtful diet, proper hydration, and appropriate rest. The most essential thing is to incorporate walking into your daily routine, regardless of age.