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  • Ryoga

Why Walking is The Most Underestimated Cardio for Fat Loss

Updated: Dec 22, 2023

Woman is  walking in the nature with beautiful sunlight

Walking, an essential, everyday activity, is often overlooked as a viable form of cardio. This modest form of exercise, however, packs a punch when it comes to fat loss. Let's dive into the myriad benefits walking offers, and why it's an underrated method for shedding those extra pounds.

Calorie Burning Potential of Walking

Believe it or not, walking 10,000 steps can burn between 300 to 400 calories. That's equivalent to a 30-minute run, which can burn anywhere from 200 to 500 calories, depending on the intensity. Incorporating walking into your daily routine is not only a straightforward way to burn calories but also a method that can easily be implemented into your schedule.

For instance, you can walk while catching up on your favorite podcast, during your lunch break, or instead of taking the car to the local shops. Every step counts, so make those steps work for your fat loss goals.

Pro Tip: Use a fitness tracker or a smartphone app to keep track of your steps, distance, and calories burned.

Joint-Friendly Exercise

If you've ever felt a twinge in your knee after a run, you're not alone. Running, especially without proper form or enough stretch, can put a strain on your joints. Conversely, walking is a low-impact exercise, making it kinder to your joints.

Since we've all been walking since we could toddle, we inherently know the correct form. So, not only can walking help with fat loss, but it also prevents injuries.

Boost Mental and Physical Health

Walking isn't just about physical fitness. It's also a fantastic way to improve your mental health. When you walk, especially outdoors, you get to bask in natural light, breathe fresh air, and take in the beauty of nature. All of these factors can help alleviate stress, depression, and anxiety, promoting both mental and physical health.

Fun Fact: Research has linked exposure to sunlight with increased production of serotonin, a hormone that boosts mood and helps a person feel calm and focused.

Aid Longevity

Studies show that walking can contribute significantly to your lifespan. A recent study published by JAMA Network found that walking 8000 steps or more on one or two days during the week could decrease the risk of all-cause and cardiovascular mortality.

The study found a curvilinear dose-response association. In layman's terms, as the number of days participants achieved the recommended step count increased, their risk of mortality decreased. Even those who only reached the recommended step count for one or two days during the week saw substantial health benefits.


Walking, with its multitude of benefits, is a surprisingly powerful tool for fat loss. It's easy to implement, kind to your joints, beneficial for your mental health, and even aids longevity.

Therefore, it's time we stop underestimating this simple form of exercise and start walking toward better health. So, lace up your sneakers, step outside, and take that first step toward your fat loss journey.

Remember, every journey starts with a single step. Your journey toward fat loss is no different. Start walking today!


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