Walking and Jogging to Lose Weight: Benefits, Ways, and Tips

“These simple, most popular forms of exercise are linked to reduced stress, decreased body fat, and high calorie consumption”


If you are overweight, losing just 5 to 10 percent of your body weight can have far-reaching benefits for your health. Counting calories and cutting your food intake may help shed some of those extra pounds, but to lose weight healthily and keep it from coming back, you definitely need to exercise.

If you wish to start easy or are not just made for high-intensity workouts, make walking and jogging your best pals. These simple yet amazingly effective routines can help accelerate weight loss without breaking the bank.

What are the Benefits of Walking and Jogging?

If you think walking or jogging is only going to help lose weight, you are wrong. There are some other benefits of these routines that you probably need to get yourself aware of.

  1. It Burns Calories

A sedentary lifestyle not only contributes to weight gain but can also increase the risk of many health problems. Getting exercise by walking or jogging helps you burn calories and reduce these risks.

In fact, walking a mile (almost 1.6 kilometres) is said to burn around 100 calories, depending on your gender and current weight. [1]

  1. It Preserves Muscle

When people cut calories to lose weight, they start losing muscle in addition to the body fat. Exercise, such as jogging and walking, counter this effect by preserving your lean muscle as you shed fat.

Walking can also reduce the drop in your metabolic rate that usually accompanies weight loss. This makes it a lot easier to maintain your newly achieved weight. [2]

What’s more, walking or jogging can even reduce age-related muscle loss. This means you will retain most of your muscle function and strength even if you grow old.

  1. It Helps Reduce Belly Fat

One of the most effective ways to get rid of belly fat is aerobic exercise, such as jogging and walking.

A small studied carried out on obese women studied the effects of walking 50 to 70 minutes three times a week. In a total duration of 12 months, the participants experienced a reduction of 1.1 inches in their weight circumference and lost 1.5% of their total body fat. [3]

Pretty amazing, right?

  1. It Boosts your Mood

Did you know that walking/jogging can make you feel good?

Physical activity has been shown to improve mood and limit the feelings of depression, stress, and anxiety.

It does so by sensitizing your bran to certain hormones such as norepinephrine and serotonin. These hormones are said to decrease the feelings of depression and make you feel happy by releasing endorphins. [4]

So, next time you are down, consider taking a stroll around your neighbourhood.

How to Incorporate Walking and Jogging in Your Life

Being physically active has a host of benefits, such as a reduced risk of disease, improved mood and fitness, and an increased possibility of living a long life.


Because of these reasons, it is recommended to participate in at least 150 minutes of exercise per week.

“Walking stimulates the release of endorphins to fight depression and anxiety”

This means walking for approximately 2.5 hours per week at a brisk pace. Doing any additional exercise further reduces the risk of falling sick.

But how do you incorporate walking and jogging into your life? Here are some ideas to help you out:

  • Consider using a fitness tracker and log your steps. It will motivate you to move more
  • Make a habit of going for a brisk walk during your lunch break or right after dinner
  • Ask a friend to join you for a session of jogging
  • Walk your dog each day or join a pal on their dog walks
  • Consider taking a walking meeting with a colleague instead of meeting them at your desk
  • Do errands like picking up grocery from the store or taking the kids to school on foot
  • Pick up new routes to make your jogs and walks more interesting
  • Join a walking/jog group

Are there any Tips?

To help maximize the benefits of walking/jogging, consider the following tips.

  • Wear the Right Shoes

Choosing the right footwear is the key to comfort and prevention of injury. Visit a running speciality store and get yourself a well-fitted pair of shoes.

  • Follow a Run-Walk Approach

If you do not have the endurance to jog for extended periods of time, try the run-walk method. Run for a short period of time followed by a walk break.

  • Breathe through Nose and Mouth

Contrary to the popular belief that you must only breathe through your nose, remember to use both your nose AND mouth. This will provide enough oxygen to your muscles and prevent injury.

  • Stay Hydrated

This golden rule applies to anyone involved in a physical activity. Do not forget to replenish the lost water and minerals. Always keep a bottle of water with you, especially when you plan to go for a long walk.

That’s pretty much it, folks.

Remember to walk/jog every day to stay fit, prevent diseases, and live a long, healthy life.