Walking is a simple exercise, often recommended for weight loss due to its numerous health benefits and ease of maintenance. Regular physical activity helps reduce total body fat, especially visceral fat accumulated around the abdomen. Walking also helps protect and maintain muscle mass during weight loss. This activity boosts metabolism, thereby increasing the calories the body burns even at rest, supporting more effective weight management.

Walking 10,000 steps daily is equivalent to approximately 8 km, taking 80-90 minutes, depending on walking speed and individual body weight. On average, walking 10,000 steps can burn about 500 calories. The number of calories burned can be higher or lower depending on certain personal factors.

For example, a person weighing 68 kg who walks 1.5 km in 20 minutes will burn approximately 74 calories. Increasing the speed to cover the same 1.5 km distance in 15 minutes helps burn 113 calories. Individuals with greater body weight burn more calories while walking because more energy is required to move and support their body mass. Conversely, you will burn fewer calories if you are lighter.

Proper walking helps burn calories effectively. Photo: Giang Huy

To burn more calories when walking 10,000 steps, individuals should walk at a brisk pace, continuously varying their speed during movement. Using hand weights while walking or carrying a backpack with weighted items, walking uphill, or on a treadmill with an incline promotes greater calorie burning. Alongside 10,000-step walks, you should incorporate moderate to high-intensity physical activities into your daily routine, such as swimming, cycling, or weight training.

Other daily activities can help obese or overweight individuals increase their step count, such as standing more often and moving around the office, taking the stairs, parking further from their destination, walking to the market, dropping off and picking up children, or standing while watching television.

To achieve 10,000 steps daily, individuals should set specific goals and start gradually. For the first week, try walking 15-20 minutes, accumulating around 4,000-5,000 steps, and progressively increase over the next few weeks as the walking routine is established. Forming a walking group with friends can boost motivation. If possible, choose hills or inclined terrain to increase effort and calories burned.

Complementing these exercises, you should build a healthy, balanced diet, prioritizing lean meats, poultry, plant-based proteins, eggs, and regularly adding green vegetables. Limiting sugary drinks, processed meats, and fried foods helps increase weight loss effectiveness.

Anh Chi (According to Mayo Clinic, Very Well Health)