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5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

Fitness pros reveal the pros and cons of each exercise. Find out which one suits you best!

FACT CHECKED BY Christopher Roback
Retirement, couple and running fitness health for body and heart wellness with natural ageing. Married, mature and senior people enjoy nature run together for cardiovascular vitality workout.
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FACT CHECKED BY Christopher Roback

Are you over 50 but aren’t sure whether you should be walking or running to stay in shape or lose weight? “Movement is the most effective tool to create a long, active, healthy life. Walking, running, hiking, etc. are all amazing opportunities to fine-tune our cardiovascular system,” explains Katya Campbell, GM/Fitness Director, Mountain Trek Health Reset Retreat. So which one is better? Here is everything you need to know about walking versus running over 50.


Movement Is Key for Health

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“When we move, we decongest the body. This is why doctors want us moving after surgery to help reduce inflammation and drain acute injury sites. By moving, we circulate blood, trigger lymphatic drainage, and activate our primary glucose disposal tissue: muscle,” explains Campbell. She points out that the risk of not moving is far greater than any risk associated with these modalities.

There Are Two Types of Muscle Fibers

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“We have two types of muscle fibers in the body, slow twitch (or type 1) and fast twitch (type 2). Interestingly, slow twitch fibers are more prevalent in women's bodies than men's. The bad news is, as both men and women lose muscle as they age (3-8% after the age of 30 if we are not actively working to maintain it), the kind of fibers we lose is primarily fast twitch. This means women, who are already in a deficit of these kinds of fibers, are now at even greater risk of losing them,” she says.

Walking Is Lower Intensity

“Walking is a perfect gentle approach to exercise,” explains Samantha Clayton, certified fitness trainer, personal and group trainer, AFAA, ISSA, NASM. “Its benefits are vast—improving heart health, mobility, and mental well-being, just at a lower intensity. It’s easier on the joints and is a perfect starting point for those who have been sedentary. Walking is also an excellent way for runners to ease back into activity after an injury or a break,” she says.

Running Is High-impact and Is Great for Cardio

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Running is also effective. “Running is high-impact by nature, but it’s also a fantastic exercise for promoting bone and joint health, building muscle, and working the cardiovascular system. It can help maintain strength and endurance well into older age,” she says.

If You Aren’t a Runner, You Might Want to Consider Sticking with Walking

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

However, if you don’t have a lot of experience running, it might not be a great idea to start post-50, says Clayton. “If someone has always been a runner and isn’t experiencing any physical concerns, there’s no reason they can’t keep running at any age,” she says.

Running Burns More Calories in Less Time, But You Can Walk for Longer

Middle,Age,Hispanic,Man,Wearing,Sportswear,Resting,At,Seaside, mature, running, runner, walking, tired, matureShutterstock

However, there are benefits to both. “While running burns more calories in less time, walking allows for longer durations, helping to achieve similar calorie-burning goals over time,” Clayton says.

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Strength Training Is Another Option

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

Campbell adds that high-intensity work and strength training are key when it comes to building and maintaining fast twitch muscles. “So while I love walking and believe it is one of the best health hacks we have, I do recommend that as we age, we consider adding higher intensity/high impact exercise,” she says.

Build Up Your Workouts Slowly

Portrait of senior woman lifting dumbbellsShutterstock

“Things like plyometrics, sprint training, and strength training are all incredible ways to build those fibers. Some risk factors to consider when taking up things like running/plyometrics is just like starting any program in which you titrate the stimulus slowly in order to build the musculature to support the frame and the movement,” Campbell says.

Walking Is Gentler on the Body

Beautiful sporty healthy active cheerful smiling middle-aged couple going to workout outdoors in park holding mats for yoga, pilates, gym. Sports healthy lifestyle. Friends on a morning walk.Shutterstock

“If you have a history of chronic knee injuries, hip injuries, or lower back pain, running may be too much of a sustained exercise, and I'd recommend considering other ways to incorporate sprint training. This could be something like a 30-second hard sprint on a rowing machine, followed by 1 minute of rest repeated 6 times. The wonderful thing about walking is there is very little risk and so much benefit, particularly when done in nature,” adds Campbell.

RELATED:7 Proven Habits of People Who Lose Weight and Keep It Off

Bottom Line: Any Movement Is Better Than No Movement

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

“Ultimately, the best option is what feels right for the individual. Age is just a number. It’s about what your body is comfortable with and what you enjoy doing consistently,” Clayton concludes. “Any movement is good movement, and it's always better than no movement,” adds Campbell. “Walking or running are both wonderful ways to improve your fitness and mental health. Ultimately, the more variety we can put into our training and life, the better, so choose consistency over perfection and get moving!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Retirement, couple and running fitness health for body and heart wellness with natural ageing. Married, mature and senior people enjoy nature run together for cardiovascular vitality workout.
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you over 50 but aren’t sure whether you should be walking or running to stay in shape or lose weight? “Movement is the most effective tool to create a long, active, healthy life. Walking, running, hiking, etc. are all amazing opportunities to fine-tune our cardiovascular system,” explains Katya Campbell, GM/Fitness Director, Mountain Trek Health Reset Retreat. So which one is better? Here is everything you need to know about walking versus running over 50.


Movement Is Key for Health

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“When we move, we decongest the body. This is why doctors want us moving after surgery to help reduce inflammation and drain acute injury sites. By moving, we circulate blood, trigger lymphatic drainage, and activate our primary glucose disposal tissue: muscle,” explains Campbell. She points out that the risk of not moving is far greater than any risk associated with these modalities.

There Are Two Types of Muscle Fibers

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“We have two types of muscle fibers in the body, slow twitch (or type 1) and fast twitch (type 2). Interestingly, slow twitch fibers are more prevalent in women's bodies than men's. The bad news is, as both men and women lose muscle as they age (3-8% after the age of 30 if we are not actively working to maintain it), the kind of fibers we lose is primarily fast twitch. This means women, who are already in a deficit of these kinds of fibers, are now at even greater risk of losing them,” she says.

Walking Is Lower Intensity

“Walking is a perfect gentle approach to exercise,” explains Samantha Clayton, certified fitness trainer, personal and group trainer, AFAA, ISSA, NASM. “Its benefits are vast—improving heart health, mobility, and mental well-being, just at a lower intensity. It’s easier on the joints and is a perfect starting point for those who have been sedentary. Walking is also an excellent way for runners to ease back into activity after an injury or a break,” she says.

Running Is High-impact and Is Great for Cardio

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Running is also effective. “Running is high-impact by nature, but it’s also a fantastic exercise for promoting bone and joint health, building muscle, and working the cardiovascular system. It can help maintain strength and endurance well into older age,” she says.

If You Aren’t a Runner, You Might Want to Consider Sticking with Walking

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

However, if you don’t have a lot of experience running, it might not be a great idea to start post-50, says Clayton. “If someone has always been a runner and isn’t experiencing any physical concerns, there’s no reason they can’t keep running at any age,” she says.

Running Burns More Calories in Less Time, But You Can Walk for Longer

Middle,Age,Hispanic,Man,Wearing,Sportswear,Resting,At,Seaside, mature, running, runner, walking, tired, matureShutterstock

However, there are benefits to both. “While running burns more calories in less time, walking allows for longer durations, helping to achieve similar calorie-burning goals over time,” Clayton says.

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Strength Training Is Another Option

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

Campbell adds that high-intensity work and strength training are key when it comes to building and maintaining fast twitch muscles. “So while I love walking and believe it is one of the best health hacks we have, I do recommend that as we age, we consider adding higher intensity/high impact exercise,” she says.

Build Up Your Workouts Slowly

Portrait of senior woman lifting dumbbellsShutterstock

“Things like plyometrics, sprint training, and strength training are all incredible ways to build those fibers. Some risk factors to consider when taking up things like running/plyometrics is just like starting any program in which you titrate the stimulus slowly in order to build the musculature to support the frame and the movement,” Campbell says.

Walking Is Gentler on the Body

Beautiful sporty healthy active cheerful smiling middle-aged couple going to workout outdoors in park holding mats for yoga, pilates, gym. Sports healthy lifestyle. Friends on a morning walk.Shutterstock

“If you have a history of chronic knee injuries, hip injuries, or lower back pain, running may be too much of a sustained exercise, and I'd recommend considering other ways to incorporate sprint training. This could be something like a 30-second hard sprint on a rowing machine, followed by 1 minute of rest repeated 6 times. The wonderful thing about walking is there is very little risk and so much benefit, particularly when done in nature,” adds Campbell.

RELATED:7 Proven Habits of People Who Lose Weight and Keep It Off

Bottom Line: Any Movement Is Better Than No Movement

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

“Ultimately, the best option is what feels right for the individual. Age is just a number. It’s about what your body is comfortable with and what you enjoy doing consistently,” Clayton concludes. “Any movement is good movement, and it's always better than no movement,” adds Campbell. “Walking or running are both wonderful ways to improve your fitness and mental health. Ultimately, the more variety we can put into our training and life, the better, so choose consistency over perfection and get moving!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

In our fast-paced world, finding time for exercise can be challenging. Many of us wonder if a quick daily walk can really make a difference in our weight loss journey. Autumn Bates, a certified Clinical Nutritionist with a Master's in Sports Nutrition, specializes in using Intermittent Fasting and Nutrition to help people achieve their weight loss and wellness goals. She's here to shed light on the effectiveness of a 30-minute daily walk for weight loss.


Supporting her insights are experts from the Mayo Clinic, including Dr. Donald Hensrud, who offer additional perspectives on the power of walking for weight management. Together, these experts provide a comprehensive look at how a simple daily walk can be a game-changer in your weight loss efforts.

The Science Behind 30-Minute Walks

In her post, Autumn explains, "Recently, one of you guys had explained to me that you only have 30 minutes to walk per day, and is that even going to be worth it for your weight loss goals?"

To answer this, she cites a study where participants incorporated a 50 to 60-minute walk three times per week. "After 12 weeks of this experiment, they found that compared to the control group, this walking group actually had reduced belly fat as well as improved blood glucose levels," Autumn reports. This suggests that even modest increases in daily walking can have significant impacts on weight loss.

Expert Opinions on Walking for Weight Loss

Dr. Hensrud from the Mayo Clinic supports this view, stating, "You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like." This underscores the importance of considering both duration and intensity when walking for weight loss.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

How Many Steps Can You Really Get in 30 Minutes?

The number of steps you can accumulate in 30 minutes varies based on your walking speed. Autumn breaks it down: "If you're walking about three miles per hour, which is a fairly leisurely pace, you're going to be getting around 3,000 steps during that 30-minute walk. However, if you're one of those super speed walkers and you're walking around five miles per hour, then in that same 30 minutes, you're going to be getting around 7,300 steps."

This range of 3,000 to 7,300 steps can significantly contribute to your daily activity level.

Maximize Your 30-Minute Walk with These Tips

Autumn emphasizes the benefits of walking outdoors: "Being outside or walking outside has been found to help reduce those serum cortisol levels." She adds, "What I also love about walking outside is that you're also going to be getting a variable type of terrain." This variety challenges different muscles compared to a treadmill.

However, Autumn notes, "If the weather doesn't really allow for it, then walking on a treadmill is obviously going to be better than just not walking at all."

The Evening Walk: A Secret Weapon for Better Sleep and Weight Loss

Autumn highlights the connection between sleep and weight loss: "We know that sleep is extremely important for weight loss. That poor sleep is really tied to increased rates of obesity." She explains why: "When you get that poor sleep, it causes your body to increase ghrelin or hunger hormone the next day, as well as cortisol levels."

An evening walk can help improve sleep quality. "I typically like to go on some type of evening walk after dinner. It just helps with digestion anyway, but it also just helps to acclimate my body to actually being able to get ready for bed," Autumn shares.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

How Much Walking is Needed for Weight Loss?

While Autumn emphasizes the benefits of a 30-minute daily walk, some experts suggest even more for optimal results. According to Mayo Clinic, "For even more health benefits, get 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight."

Balancing Duration and Intensity

This translates to about 60 minutes of brisk walking five days a week. However, Autumn's approach of consistent 30-minute walks aligns with Dr. Hensrud's advice: "If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn."

Starting Your Walking Journey: Tips for Beginners

For those new to walking for weight loss, it's important to start gradually. Dr. Hensrud recommends, "If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity. Then slowly work up to longer walks or more moderate or vigorous activity." This aligns with Autumn's suggestion of breaking up walks into 10-minute chunks throughout the day if needed.

RELATED: 5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

The Long-Term Benefits of Consistent Walking

While immediate results might not be apparent, consistency is key. A study on postmenopausal women found that "Slow walkers in the residual group progressively lost a significant percent of total body fat over 30 weeks," suggesting that consistent, long-term walking can be effective for fat loss. This supports Autumn's emphasis on making walking a daily habit.

Combining Walking with a Healthy Diet

Both Autumn and Dr. Hensrud stress the importance of combining walking with a healthy diet for optimal weight loss results. As Dr. Hensrud notes, "So keep walking, but make sure you also eat a healthy diet." Autumn's expertise in nutrition and intermittent fasting can provide valuable guidance in this area, making the combination of regular walking and proper nutrition a powerful strategy for weight loss.

Aim for Daily Walks

Autumn emphasizes that consistency is more important than quantity. "I think the real big takeaway here is that you don't need to be vastly increasing the number of steps you're taking per week. Even just modestly increasing to 30 minutes per day can actually have a really great impact on your weight loss goals," she concludes.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Flexible Approaches to Daily Walking

Autumn recommends getting in at least 30 minutes of walking per day, but adds, "It doesn't have to be all at once. In fact, most of us can find 10-minute chunks per day to just break up our day, add a little bit of a walk in here and there, which might be a little bit easier for your schedule to break it up that way." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to losing body fat, most people think they need to run for hours or spend endless time at the gym. But groundbreaking research has uncovered something simpler: there's a specific walking speed that maximizes fat burning, and it's changing how we think about weight loss.


Meet Michaela (Dr. Miche), PhD, a research scientist who analyzes cutting-edge studies on weight loss, nutrition, and fitness. "When confronted with these kinds of debates, I go straight to the science and try to get the best answer based on the highest quality research," she explains. Her recent analysis of walking studies has revealed fascinating insights about how this simple activity could be the key to sustainable fat loss.

Why Walking Beats Running for Fat Loss

In a groundbreaking 20-week study comparing different exercises, walking proved superior for fat loss. "The walking group lost three body fat percentage points, while running and biking groups only lost 1.2 points," Dr. Miche reports in her post. This occurred despite all groups exercising for the same duration—30 minutes, three times weekly.

The Science Behind Fat-Burning Speeds

Couple of young hikers with backpacks walk through the forestShutterstock

Why does walking outperform more intense exercises? "As the intensity is lower in an exercise, you actually burn more fat compared to carbs," Dr. Miche explains. "Whereas when you do a very high intensity exercise, you burn more carbs compared to fat." This makes walking particularly effective for fat loss, despite—or rather, because of—its lower intensity.

The Perfect Speed for Maximum Fat Burn

young fitness woman hiker legs at forest trailShutterstock

The research uncovered specific speeds that optimize fat burning. "For men, the sweet spot is typically walking at 3.4 miles per hour, while women reach optimal fat burning at around 3 miles per hour," Dr. Miche reveals. This pace aligns with what scientists found to be the ideal heart rate for fat oxidation—about 60% of your maximum heart rate.

Proof It Works: The Numbers Don't Lie

Woman nordic speed power walking, jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.Shutterstock

A comprehensive meta-analysis of over 1,100 participants confirmed walking's effectiveness. "People who walked just 40 minutes, four times weekly for 35 weeks, lost two pounds and decreased their body fat by one percentage point—without making any dietary changes," Dr. Miche explains. Even more impressive, she notes that while walkers lost weight, non-walkers gained a few pounds, creating a net difference of about five pounds between groups.

RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

Why Body Fat Matters More Than Weight

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Dr. Miche emphasizes an important distinction: "When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage." She explains that "the aesthetic benefits and health benefits of weight loss pretty much all come from lowering your body fat percentage," noting how many people "end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle."

The Ideal Walking Schedule for Beginners

Running Women Jogging in CountryShutterstock

Based on the research, Dr. Miche recommends starting with the proven formula: "The meta-analysis found that on average these studies had people walk four times a week for 40 minutes per session." This moderate commitment led to significant results while remaining achievable for most people.

Hidden Benefits Beyond Fat Loss

The females in sportswear walking together bright sunny park in summerShutterstock

Walking at the optimal speed doesn't just target fat—it transforms your health. "Just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche notes. Additionally, "people increase their fitness substantially, raised VO2 max by three, which is a measure of cardiovascular fitness."

RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

How Walking Prevents Age-Related Weight Gain

Healthy lifestyle - woman walking in city parkShutterstock

One of walking's hidden benefits is its role in preventing natural weight gain. "Not only did adding walking to people's routines prevent the weight gain that most people have happen to them over time as they age," Dr. Miche points out, "but adding walking also caused weight loss on top of that prevention of weight gain."

Your 7-Day Walking Challenge

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

Ready to start? Dr. Miche recommends focusing on hitting the optimal speed rather than distance: "It's not only useful for weight loss but also because it's just amazing for your health and it's nice to get outside." Start with 40-minute sessions at your target speed (3.4 mph for men, 3.0 mph for women), aiming for four sessions in your first week.

The science is clear: walking at the right speed is a powerful tool for fat loss and overall health. Whether you're starting a new fitness journey or looking to optimize your current routine, adjusting your walking speed could be the simple, effective strategy you've been searching for. The best part? You can start today, right now, with nothing more than a pair of comfortable shoes and a focus on maintaining that perfect, fat-burning pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You might have heard that walking is the best workout for weight loss. However, you might have heard the opposite. One expert is explaining everything you need to know about walking for weight loss – and if it is actually effective. Michaela, AKA Dr. Miche, PhD, is a research scientist who shares studies on weight loss, nutrition, health & fitness “to help you reach your goals!” she explains in her YouTube bio. In a new viral video, she addresses the question: Should you walk for weight loss? “Can losing weight really be as easy as just adding a few walks a week to your routine? The information out there is all over the place. As usual, I'm going to the actual scientific studies to find the answer. I'm also gonna tell you about how you can optimize the amount of fat burning you do from walking, and I bet you'll be surprised by the answer,” she says.


Some Say Walking Is Great for Weight Loss, While Others Say the Opposite

“The question of whether walking is useful for weight loss is more controversial than one might expect because if you do a Google search, you'll get information strongly on both sides of the spectrum,” she says in her post. “For example, you'll have blogs and news articles that say that walking is not useful for weight loss. You can also find a bunch of popular sites like magazines and whatnot, saying that walking is extremely useful for weight loss.”

She Discusses Three Studies

Fitness woman training and jogging in summer park, close up on running shoes in sunlight. Healthy lifestyle and sport conceptShutterstock

She says she goes “straight to the science” to find out the answer, including a meta-analysis on whether walking is good for weight loss, “whether just adding walking to your routine and changing nothing else causes weight loss,” she says. “I'll also be going over a study that compares walking to running and biking for the same amount of time to see how fat burning varies between those three. And then lastly, I will be going over a study on how you can burn the most fat for a given amount of walking.”

When Losing Weight, You Actually Want to Reduce Body Fat Percentage

Concept of body disappointing with young caucasian woman holding belly fat and looking sad. Active female people and weight loss diet concept lifestyle exercises indoor at homeShutterstock

“When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage because the aesthetic benefits and the health benefits of weight loss pretty much all come from lowering your body fat percentage,” she points out. “A lot of people end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle. So a lot of the results I'll be talking about today are about body fat percentage in addition to weight, but the ones we should really care about are body fat percentage.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The First Study Instructed People to Walk More

Happy athletic couple communicating while walking in nature after sports training. Copy space.Shutterstock

The first study, a meta-analysis that included over 1100 participants and examined various walking interventions for weight loss and cardiovascular health, “looked at randomized controlled trials where the only thing the researchers did was tell participants to walk more,” she says. “Their diets weren't changed, their other aspects of exercise weren't changed, they just had more walking added to their usual daily lives.” It found that, on average, these studies had people walk four times a week for 40 minutes per session for 35 weeks with no dietary interventions, and “they found that on average people lost two pounds or one percentage point of body fat, which is kind of a lot for just adding walking to your routine.”

The People Who Walked More Lost More Weight

Silhouettes of runner and dog on field under golden sunset sky in evening time. Outdoor running. Athletic young man with his dog are running in nature.Shutterstock

The people who didn’t add walking gained weight. “Not only did adding walking to people's routines prevent the weight gain that most people have happened to them over time as they age, but adding walking also caused weight loss on top of that prevention of weight gain,” she says, pointing out that it added up to a “net weight loss of like five pounds compared to the people who didn't add any walking to their routine.”

It Also Lowered Blood Pressure

Nurse, elderly patient and blood pressure in house, retirement home and check up with medical professional. Monitor, hypertension and healthcare with pump for wellness, caregiver and people on sofaShutterstock

“The meta-analysis also found that just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure and also raised VO two max by three, which is a measure of cardiovascular fitness. So people increase their fitness and lower their blood pressure substantially thanks to just adding a little bit of walking to the routine.”

The Next Study Compared Walking to Running and Biking

Young fitness woman running at morning tropical forest trailShutterstock

She moves on to the study comparing walking to running and biking. “They matched all of these exercises in terms of how long participants spent doing them, how often they did them, and even their heart rate was approximately matched between each of these exercises. Participants were randomly assigned to do running, walking, or biking, and for every group, participants did these exercises 30 minutes per session three times a week for 20 weeks,” she says.

Here Is What Participants Had to Do

Group of runners in fitness clothing running in the city. Young men and women running together in morning.Shutterstock

“The walking group walked approximately 3.75 miles per hour, which is a pretty brisk walk, and the running group ran between six and seven miles per hour, and that varied by person depending on their age and how hard that was for them because they tried to match the intensity between these different exercises within a given person.” The biking group biked at approximately 60 to 70 RPM.”

The Walkers and Runners Lost the Most Pounds

The females in sportswear walking together bright sunny park in summerShutterstock

The results? “The running group lost three pounds over these 20 weeks, just running three times a week for 30 minutes. The biking group lost two and a half pounds doing these same number of sessions, while the walking group lost three pounds. So the walking group lost just as much as the running group and lost more than the biking group.”

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

But the Walkers Lost More Than Double the Body Fat

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.Shutterstock

As for “the more important numbers, which is body fat percentage,” the running group lost about 1.2 points, the biking group also lost about 1.2 points, whereas the walking group lost three body fat percentage points. So more than twice as much as the running and biking groups, despite doing the same number of sessions of exercise for the same amount of time,” she says. “This may sound crazy, but it actually makes sense based on what we know about fat burning at different intensity levels.”

The Third Study Looked at Fat Oxidation Levels

Youve gotta sweat for it. Shot of a sporty young woman taking a break while exercising outdoors.Shutterstock

She moves on to the third study, where researchers “looked at how to reach peak fat oxidation levels during exercise.” She explains that “you want to be at peak fat oxidation levels if you are trying to lose fat because it means you are at your best fat-burning point in terms of intensity.” Researchers looked at grams, not percentages. “If you're sitting around doing nothing, you're actually gonna be burning a very high percent of fat. It just won't be very much,” she says. “Whereas you wanna get to a point where you're doing enough exercise at enough intensity to burn the maximum amount of fat before it starts to decline from burning too many carbs.”

Here’s How to Calculate Your Optimal Oxidation

Gray pencil, calculator and opened account bookShutterstock

“There's like a sweet spot where you're burning more from doing stuff but not doing so much stuff that you stop burning fat,” she continues. “The study found that the maximum level of fat oxidation happens at about 60% of your maximum heart rate, and that is very easy to calculate. The crude estimate that is generally given is 220 minus your age, which equals your maximum heart rate. So if you're looking to maximize how much fat you burn from walking, then you should aim to walk at an intensity that causes you to be at about 60% of your maximum heart rate.”

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Or, Use These Averages for Men and Women

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If you don't feel like calculating that and figuring it out, the study found that for men, the average best rate of walking was 3.4 miles per hour, whereas, for women, it was about three miles per hour to maximize fat burning.

Bottom Line: Walking Is Great for Weight Loss

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“The next time you hear someone talking about how walking is useless for weight loss or how it's far inferior to running or biking or whatever else, you know how some science you can show them if you want to refute them and defend the wonders of walking,” she says. “I hope this can encourage you to consider adding walking to your routine not only for weight loss but also because it's just amazing for your health, and it's nice to get outside.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Walking is something you can’t run from: It’s simply a part of the day. The Center for Disease Control recommends 10,000 steps a day. This may sound like a huge number, but realistically the human body was designed to do almost twice that amount. Here is what happens to your body if you don’t get the recommended steps.


Walking Helps Turn on Your Metabolism

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As a society, we have created a world of convenience, minimizing the steps in the day, all for more time to sit and relax. Interestingly, walking produces so many benefits inside of the body. When you walk, you kick on the energy centers, producing more energy for the day. This helps to turn on the metabolism, which helps to burn more calories, and keeps the circulation moving throughout the body, which strengthens the heart.

Related: 12 Ways to Lose Weight Simply by Walking

If You Don’t Walk Enough, Your Body Won’t Produce Enough Energy

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If we were to stop or minimize our steps, the body would become more sluggish and lazier, less energy would be produced. The heart would become weaker, and calories would be stored. 10,000 steps a day is equivalent to 5 miles. Research states that the average American only takes 3,000-4,000 steps per day, and that’s just not enough.

The Human Body Was Designed to Move

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The human body was designed to move, we were designed as hunter gatherers. All of this work took place on foot, not by car. Life has become incredibly convenient, leaving fewer options to take more steps. In reality, it’s all a mindset.

There Are Ways to Sneak Steps In

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You can park further away and view the parking situation in two ways. First, frustration: The car is too far, the day is too long, and the body is too tired. Or, second: It’s a fantastic opportunity to burn a few calories, kick on the metabolism, and recharge one’s energy. We all get stuck in our mindset. Looking at the second option will help the body gain energy, health, and overall well being.

Walking Helps Improve Your Health In a Variety of Ways

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From walking alone, the body has the ability of controlling blood sugar, blood pressure, weight, and heart health. Just like with any form of exercise, the goal is to continue to challenge the body. Walk a bit faster or create intervals of slow and fast, and yes, this also applies to box store shopping. Any opportunity you can place in your day to walk a few steps makes counting steps the easiest part of your day.

Related: Here Is What Happens to Your Body If You Don’t Lift Weights

Focus On How Walking Makes You Feel

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Instead of viewing walking as a chore, focus on the energy you receive and how your body feels throughout the day. When we can focus on the positive feelings, it becomes easier to create more moments to walk, the steps add up, and the body becomes healthier. Not to mention, how walking helps diffuse stress.

💪🔥Body Booster: Sneak steps in throughout the day. Instead of parking in the spot closest to wherever you are going, park your car a little further away so you can get extra exercise.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.