Doctor explains how to burn up to 500 calories a day by just walking

Woman walking
-Credit: (Image: Getty Images)


Walking isn't just about shedding pounds; it's great for overall health. A medical expert highlighted that hitting a certain step count daily can burn 500 calories and slash heart disease risk.

We're all aware of the importance of keeping active throughout the day.

Studies have consistently demonstrated regular physical activity can significantly cut the risk of serious conditions like coronary heart disease, stroke, type-2 diabetes, cancer, and help manage weight. Yet, fitting exercise into our hectic schedules remains a challenge for many.

Countless individuals are tethered to their desks for eight hours (if not more), juggle childcare or face physical limitations that restrict their movement. For many people, integrating exercise into their daily routine is key, and walking fits the bill perfectly.

Board Certified MD, Dr Kunal Sood, based in Germantown, Maryland, believes maintaining health "doesn't have to be complicated". In his recent TikTok post, he advised: "Incorporate walking into your daily routine and watch your health improve."

Responding to a fitness coach's video claiming "walking will literally get you so frickin' lean and shredded", Dr Sood concurred: "Yes, the more you walk, the more calories you burn. But you don't need to walk 10,000 steps to reap the health benefits."

Dr Sood referenced a 2019 JAMA study that showed elderly women who walked approximately 4,400 steps a day had a lower risk of death, with benefits continuing up to 7,500 steps "before they levelled off".

The doctor also highlighted walking 10,000 steps daily would burn close to 400 to 500 calories, but stressed the "health benefits of walking go beyond weight loss". He added: "This includes reducing your risk of heart disease and stroke, decreasing your risk of osteoporosis, improving your overall mood because of endorphin release, slowing down the ageing process of your brain, improving sleep quality and reducing your risk of osteoarthritis."

According to NHS, walking is an "often overlooked form of exercise" suggesting that "walking briskly can help build stamina, burn excess calories, and make your heart healthier. However, it needs to be brisk - not just a casual stroll."

Walking at a pace of about 3mph is considered brisk, says the NHS. You'll know you've hit this pace if you're able to talk but not sing the lyrics to a song.

An alternative method to track your speed could be to use the Active 10 app on your smartphone, which will notify you when your pace is fast enough.