How Much to Walk According to BMI to Lose Weight?
The amount of walking needed for weight loss depends on your BMI, diet, and overall activity level. On average, walking 30–60 minutes daily at a brisk pace (3–4 mph) burns 200–400 calories. For significant weight loss, aim for 150–300 minutes per week, combined with a calorie deficit. Consult a doctor for personalized advice based on your BMI and health conditions.
You can lose weight, improve your cardiovascular health, and reduce the risk of chronic diseases by walking, a simple and effective exercise that most people can do without any problem. To maximize the benefits of walking, it is important to tailor your plan to your body mass index (BMI). To minimize the risk of injury while increasing the amount of walking you do each day, a walking plan based on your BMI can help you do so.
The purpose of this article is to provide you with a 7-day walking plan based on your BMI that will help you achieve your fitness goals regardless of your current fitness level.
Before beginning any exercise program, especially if you have any pre-existing health conditions or concerns, it is always best to consult a healthcare professional. In addition to providing you with guidance on how to safely progress your walking plan according to your BMI, they can assist you in determining the appropriate intensity and duration for you. So let’s dive into answering your question of how much should I walk based on my BMI.
What is the BMI Walking Chart?
It is possible to use a BMI walking chart to determine the right amount of walking for your body mass index (BMI) and fitness level by analyzing your body mass index (BMI) and knowing how much should i walk according to my weight.
As well as the corresponding BMI ranges, the chart typically includes levels of intensity and duration. In addition to consulting with a healthcare professional before beginning any exercise program, especially if you have any pre-existing health conditions or concerns. The chart is only a guide.
The chart of how much should i walk according to my BMI may include different categories such as “beginner”, “intermediate” and “advanced” and each category may have a different recommended duration and intensity of walking. An intermediate category may recommend 20-30 minutes of brisk walking for a beginner, while an advanced category may recommend 30 to 45 minutes of brisk walking for an advanced category.
Added strength training and stretching to your exercise routine will also help you achieve overall fitness and health, while a healthy diet like burning foods and a good night’s sleep will also boost the effects of walking. Everyone’s needs are different and a BMI walking chart is just a guide.
Before starting any exercise program and knowing how much should i walk according to my BMI, it is always best to consult a healthcare professional to determine what is appropriate for your fitness level and individual needs.
Walking Guidelines for Different BMI Categories
If you’re wondering how much walking according to BMI is necessary, you may need to choose a certain walking plan based on your BMI while considering specific weight and health conditions.
- Underweight individuals can benefit from working in a daily 30-60 minute walk that will not only help cardiovascular health but also keep their overall fitness in good condition. Balanced nutrition is the most important issue, and you should not over-exercise in order to stay healthy and not lose any more weight.
- If you have a normal BMI which is between 18.5-24.9 you can stay in shape just by taking a 30-60 min general walk daily at a brisk pace.
- On the other hand, if you have checked your BMI and it’s been on the overweight side of the spectrum which is 25-29.9 then you should consider a 45-60 min walk with a more moderate intensity daily while trying to increase the intensity little by little to help with weight loss.
- And finally, if you have taken a step onto the obese side of the BMI index which is 30 or higher than you only take a 25-30 min walk at first while increasing the intercity and the duration little by little each day to ensure that you are keeping your joints and muscles safe from straining while still losing weight and gaining a better overall health status.
Just remember that this is all general advice and for a better and safer routine you should consider consulting a professional doctor. As stated diets play a huge role in achieving the best result while trying to achieve your desired BMI, read more about the 80/20 Diet Plan, What Is Weekend Diet?
How much to walk according to BMI
So how much should I walk according to my BMI? TO Answer how much should i walk according to my weight we can say, is Based on your current fitness level and overall health, it can be difficult to determine how much walking you need to do based on your body mass index (BMI). As a general rule, it is recommended that adults engage in 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity.
Five times a week, you should participate in moderate-intensity activity for 30 minutes, or three times a week, you should participate in vigorous-intensity activity for 25 minutes. A higher BMI, however, may mean starting with a low amount of walking and increasing it gradually to prevent injury.
For example, if you have a BMI in the overweight for childbirth or obese range, you may start with 10-15 minutes of brisk walking per day and gradually increase by 5 minutes per day until you reach the recommended 30 minutes per day.
Developing a walking routine tailored to your body mass index (BMI) is one of the best ways to start a walking routine that is easy and effective, as well as an excellent way to improve your overall health and fitness and shape your Pear Shaped Body.
In the upcoming sections, we will provide you with a free 7-day walking plan according to BMI, which can help you to gradually increase the amount of walking you do each day and achieve your fitness goals. You should consult a healthcare professional before beginning any exercise program, especially if you have pre-existing health conditions. to ensure it’s safe and appropriate for you.
You can also use our Bmi walk calculator to get the best online answer possible.
BMI walking calculator
Body Mass index calculator
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Tailoring Your Walking Routine to Your BMI
Let’s summarize the important points on how much to walk according to BMI to lose weight and how to create a plan well suited for yourself. First of all, you need to figure out your BMI which you can either achieve by using an online helping tool like this one or you can determine with a visit to a professional doctor.
After that, you must consider the main categories of BMI, which are underweight, healthy, overweight and obese, and severely obese. People with underweight or healthy BMI can take longer and harsher walks but the underweight category individuals should consider their diet and electrolyte intake to ensure staying healthy at all times.
People who are overweight or are experiencing obesity should consider a shorter and more gentle walking routine while trying to raise the pressure gradually to ensure better results without causing harm to their bodies.
Overall the speed, duration, and frequency of your walk will all be dependent on your BMI and you should find a well-balanced routine that considers all the conditions. As always it is smart to consult a certified advisor to make sure that your choice is truly tailored to your specific needs.
A Seven-Day Walking Plan According to BMI
An example of how much should I walk according to my weight in 7 days:
- Day 1: 10 minutes of brisk walking
- Day 2: 15 minutes of brisk walking
- Day 3: 20 minutes of brisk walking
- Day 4: 25 minutes of brisk walking
- Day 5: 30 minutes of brisk walking
- Day 6: 35 minutes of brisk walking
- Day 7: 40 minutes of brisk walking
A person who is not used to regular exercise should adjust this plan based on their BMI, fitness level, and physical condition. To prevent injury, people with a higher BMI may have to start with a shorter amount of time and gradually increase it over time.
It’s important to note that these recommendations are general and that you should always consult with a healthcare professional before starting any exercise program, especially if you have any pre-existing health conditions or concerns.
Their guidance can help you determine what level of intensity and duration is appropriate for your unique needs, and how to safely progress your walking plan based on your BMI.
Walking too much or certain health conditions or even some unaccounted life situations can result in Signs of Losing Muscle Mass which you read about it here.
Walking Recommendations Based on Your BMI
The usual walking durations for each BMI category is as follows:
- For underweight and normal BMI index and 30-60 min brisk walk should do the trick
- For the overweight BMI index a 45-60 min walk with a faster pace than usual can support weight loss and a better cardiovascular status overall
- Individuals on the overweight BMI index should start with a 20-30 min slow paced walk at the start and then try to increase the duration and intercity little by little
- If for those who have over obese BMI index, should be really careful not to harm their body while starting to take slow walks of around 20 mins at the start and then trying to increase it slowly over a few days.
But you should be mindful that certain individual specifications of each person’s conditions might dictate a few other points in their routine that can only be determined by the help of a certified doctor.
Improving the Conditions of Your Walk
Here are some general tips on improving the conditions of your daily walking routines:
- If you would like to get the most out of your walking or any other type of exercise, it is crucial to wear the right shoes that can handle the pressure of your weight and do not put any pressure on your knees or back! A good pair of shoes can help you walk with more speed and without hurting your ankles, this way you prevent injuries and can do your workouts longer.
- If you want to keep track of your progress you can use a pedometer to know how many steps you have taken. Although most smartphones have a pedometer installed, there are some apps that can even estimate how many calories you are burning during a certain type of physical activity such as walking.
- If you feel like your body is ready to step up your walking sessions, you can increase your speed and start running at a slow pace. Also, some people might combine their walking sessions with light and moderate exercises.
- Listen to the music that you like during your workout session. Music has proven to improve physical performance and make it much more enjoyable. So next time you want to walk, bring your headphones with you and start walking.
- It is better to walk with a group of people, this way each individual is encouraged to do more, besides doing workouts with others is more enjoyable.
Conclusion
Walking is a very easy, effective exercise that can be performed depending on different fitness goals based on BMI. how much should I walk according to my weight helps to cure cardiovascular diseases, control weight, and also help in injury prevention.
Whether underweight, normal, overweight, or obese, a walking plan tailored to BMI can be employed to safely boost your physical activity levels and improve overall health. These are normal rules, so be sure to seek the advice of a healthcare professional before beginning to exercise.
Verify if the exercise matches your level of fitness and the state of your health. If you mix a walking program based on BMI and nutritious food, strength training, and enough rest, you will further increase the effects of walking which will help you live a healthier and more active life. Start your journey to better health today.
