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8 Reasons Walking is the Best Exercise for Weight Loss

Walking is the #1 best way to jump start a weight loss program. Why? Because walking is something we do every day. Plus, it doesn't require expensive equipment or learning new stretches or poses. We know how to do it, we just need to do MORE of it.

Each time we walk from our car to the store, from our house to the mailbox, walk up and down the stairs at home, walk from the laundry room to our bedroom to put away clean clothes or do housework, we are walking. Every single time.

Weight loss programs require commitment, a commitment to creating and sticking with a plan to make behavioral changes related to diet, exercise, and well-being, in order to lose weight. This requires an acknowledgement of current unhealthy habits and behaviors and a willingness to replace them with new, healthier habits. It also requires insight into what makes us start/stop eating.

Here are some common bad habits people have acquired over time: :

  • late nights and heavy drinking 3+ nights per week

  • less than 7-8 hours of sleep a night

  • excessive worrying/anxiety

  • simple carbs eaten at every meal

  • diet rich in processed foods, low in protein, fruits and vegetables

  • taking care of everyone else while neglecting your own needs

  • doing too much

  • avoiding unpleasant thoughts/emotions

  • making impulsive food decisions

  • drive-thru meals 3+ times per week

  • chronic stress

  • lack of physical activity

  • not drinking enough water

  • stress eating

Think about which of those items listed above you are willing to let go of or at least modify in some way.

Let's look at behaviors that help promote weight loss:

  • regulating blood sugar

  • gut health - probiotics

  • 7-8 hours of restful, uninterrupted sleep per night

  • only eating when you are hungry

  • drinking water with meals

  • joyful body movement - exercise

  • variety of foods from all food groups

  • minimal processed foods

  • understanding when you are hungry or just bored/emotional

  • mindfully eating each bite and paying attention to the experience

  • saying no to great food when you are no longer hungry

Here are 7 more reasons walking is the best exercise for weight loss:

  1. Low Investment. Walking requires very little motivation to get started. No financial investment for equipment of special mats or weights.

  2. Releases "Feel Good" Endorphins. Walking releases endorphins into our bloodstream that make us feel happy and motivated to achieve our goals.

  3. Improves Digestion. If your gut isn't happy, it's difficult for you to be happy. 90" of endorphins are created in your gut. Walking helps make your gut work more efficiently.

  4. Relieves Stress and Decreases Cortisol. As we get older, we are often faced with more and more demands on our time and life stressors. Too often, we ignore stress until it becomes unmanageable or we experience a medical issue as a result of our chronic stress. Walking helps reduce stress and give us a reprieve from anxiety.

  5. Decreases Inflammation and Joint/Muscle Pain. Chronic joint and muscle pain is often caused by chronic inflammation. Walking can help prevent or reduce the effects of arthritis and pain conditions such as Fibromyalgia.

  6. Reduces Body Fat. Losing weight involves losing body fat. Brisk walking helps reduce body fat. (Harvard Health Publishing, Harvard Medical School)::

  7. Easy to do at Home, Work, or While Traveling. Walking is not dependent on the weather or even your location. You can walk inside your house, your office or building at work, on a treadmill, down the hall at a hotel, around your neighborhood or at the park.

Want More Helpful Wellness Tips? Check out my blog at for weight loss, wellness, and relationship tips.

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DISCLAIMER: Wonder Woman Rising does not offer professional medical advise or therapy. Information provided is based on current scientific research and 20+ years of experience working with clients, however this article was not written by a licensed professional.

About the Author: Sara Minges, B.A., M.S., is a retired therapist. She's also the Founder of Wonder Woman Rising, a wellness and relationship coach with 23 years of experience working with adults and families, 4x Author, Consultant, Mentor, and Touring Poet. She's worked with Lady Gaga's Foundation, NAMI, and has been featured in Nashville Voyager Magazine,,; The Gifters, First Generation, and iheart radio podcasts. Sara resides in Nashville, TN with her two beloved orange tabby cats Honey and Tazzy.

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