Make walking count.

Walking is one of the simplest, most effective ways to support weight loss, lower stress hormones like cortisol, and create a calorie deficit—without triggering cravings. It’s a low-impact, accessible activity that fits seamlessly into almost any lifestyle.

And there’s more: walking outdoors adds extra benefits. Sunlight boosts your vitamin D levels, strengthens your immunity, and supports a healthy sleep cycle. Ready to lace up your shoes? Here’s how to make the most of your walks:

1. Build Consistency

Start with a goal of 30 minutes a day. If you’re tracking steps, begin where you’re at and increase by 200 steps weekly until you hit at least 7,000 steps daily. Small, steady progress builds lasting habits.

2. Maximize Post-Meal Benefits

If you truly don’t have time or don’t know where to start fitting a 30 mins walk in your busy day: Try breaking up your walks into smaller, manageable sessions. Walk for 10–15 minutes after meals to help your body use the carbs you’ve just eaten as instant fuel for your muscles. Bonus: this approach helps stabilize blood sugar and decrease intense cravings.

3. Make It Mindful

Walking is not just physical; it’s also a mental reset. Use the time to clear your mind, listen to a podcast or music, or catch up with a friend—on the phone or, even better, in person.

4. Step It Up with Cardio for Breaking Through Weight Loss Plateaus

Not a fan of traditional cardio? No problem. Turn 3 of your weekly walks into brisk, 30-minute sessions in your Fat Burn Zone heart rate range. You can find your target range using an Online Heart Rate Calculator and track it with a smartwatch.

THE BOTTOM LINE

Walking counts—whether it’s a casual stroll, a brisk pace, or a mindful movement session. It’s easy to start, simple to stick with, and powerful enough to transform your physical and mental health.

So grab your sneakers, head outside, and take that first step. Your body—and mind—will thank you.