. So, if your current weight is more than your healthy weight, what should you do? Once you know your BMI, you can determine the amount of time that you should be walking every day. It encourages your body to function against gravity, which is beneficial to bone health, particularly as you become older. BMI is an estimate of body fat based on height and weight. You can also do other activities such as biking, swimming, or running to help increase your fitness level. For more information about lifestyle approaches, visit Healthy Weight. It takes into account your height, weight, and age, as well as the intensity of the walk you plan to take. Then, you can use an online calculator or a phone app to determine how much you should be walking per day. BMI is a reliable indicator of body fatness for most people. Those with a BMI of 25 or higher should aim for an hour of brisk walking at least five days a week. Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website. If your BMI falls in the healthy range, you should aim to walk for at least 30 minutes a day. How Much To Walk Based On Bmi? Generally, it is recommended to walk at least 10,000 steps per day, no matter your BMI. It is also important to consider your age. WebAll you have to do is enter your height and weight, and the calculator will give you your BMI. If you are walking at a faster pace, the number of calories burned increases significantly. Once you have found the key details, you will be able to work out what the problem is and how to solve it. You need to enter your height and weight data. The first option is to reduce your daily intake of calories. In general, adults should aim to walk for 30 minutes a day at least five days a week in order to achieve a healthy BMI. This should equate to around four and a half miles of walking per day. The first way is to use BMI to determine your ideal weight. A BMI of less than 18.5 kg/m is considered underweight. BMI, or body mass index, measures how healthy your weight is based on how tall you are. Staying hydrated will also help your body to function more efficiently and help you to get the most out of your walking routine. BMI is a screening measure and is not intended to diagnose disease or illness. This will help you maintain a healthy weight. Try to find a walking buddy, as it can help make walking more fun and help keep you motivated. If your BMI falls in this range, you should aim to walk for a minimum of 150 minutes a week at a moderate pace. On the other hand, if your BMI is above 24.9, you should be doing less walking. Additionally, if you are just starting out, it is best to start off slow and gradually increase the distance and intensity of your walks over time. This should be enough to help you lose weight and reduce belly fat. To maximize the benefits of walking for weight loss, you should aim for a brisk pace. Questions to Ask Your Doctor. For example, if you want to burn 500 calories, you can use the calculator to estimate how far you need to walk to reach your goal. Next, you should read, how much should I run according to my bmi. So walking might be a win-win situation if you dont like running. Thank you for taking the time to confirm your preferences. WebA result between 18.5 and 24.9 means you're in the normal weight range for your height. If youre overweight (BMI of 25-29.9), then you should aim to exercise for 45-60 minutes per day. Many people could benefit from being more active by walking daily. According to the National Institutes of Health, more than two in three adults are considered overweight and one in three are considered obese. Generally, healthy body weight is maintained by doing 45 minutes to an hour of walking per day. Adding the code below to your web site will generate the widget. Second, move more . This number may vary based on the intensity of your walking and body type. For older adults over the age of 65, it is important to get at least 30 minutes of walking every day. This will help build your strength and endurance, and it can help you reach your overall fitness goals. If your BMI falls into the overweight or obese range, then walking for longer periods of time is recommended. You can also use a pedometer or fitness tracker to track your steps and monitor your activity levels. Remember, exercise is only part of a healthy lifestyle its also important to eat a balanced diet and get enough rest. This will not only help you to burn more calories, but it can also potentially increase your basal metabolic rate. It gives you a clue to your risk for weight-related health problems. All rights reserved. This will help you to avoid fatty, unhealthy food such as junk foods and ready meals. A BMI of less than 18.5 means a person is underweight. Walking can be a great way to stay healthy, improve your health and reduce your risk of chronic diseases. An Ultimate Guide. They can help provide you with a customized plan for your individual needs. One approach is to count steps or time spent walking. If your BMI is between 18.5 and 24.9, you should aim to do at least 150 minutes of moderate-intensity aerobic activity (such as walking) or 75 minutes of vigorous-intensity aerobic activity each week. Risks were lowered by about 20%! This is because that their weight and height change with age. Walking, like other cardiovascular exercises, can help alleviate anxiety, despair, and general malaise. This can be broken down into shorter walks of 10-15 minutes throughout the day. If your BMI is between 18.5-24.9 you should aim to walk around 30 minutes per day, 5 days a week, at a brisk pace. For example, if your goal is to lose 5 pounds, then you can expect to reach it in 4 to 5 months. How much should I walk? Then, you can use an online calculator to get your BMI. Put on your walking shoes and get ready to walk! Heavier people will burn more calories due to the extra effort needed to move their bodies. Even though you can cut your walking time into 10-minute intervals, walking at a brisk walking pace for more than 30 minutes continuously after warming up has the additional advantage of losing calories. A recent study found that people who followed the 10,000-step rule were able to maintain a healthy BMI and reduce their risk of health problems. For those with a BMI between 25 and 30, it is recommended that you walk for 30 minutes a day to lose weight. This should be done in combination with a healthy diet and regular strength training. This can help you build muscle and shed unwanted pounds. You should try to make it a part of your daily routine and aim to walk at least five days a week. Its effortless (imagine not having to bring any equipment). And if your BMI is 30 or higher, you should aim for 60 minutes of walking per day, broken up into four 15-minute sessions. The number of calories you burn will be determined by how fast and how far (and where) you walk, as well as your body weight. You can use the BMI to determine your ideal amount of walking or use an activity tracker to help you reach your goals. Based on these calculations, the app will advise you to walk a certain number of steps each day. Generally speaking, for an average person, a good goal is to walk for 30 minutes a day at least 5 days a week. If you are considering how much to walk based on your BMI, the number of calories you burn by walking 4 miles a day can be a helpful indicator. It is an excellent kind of exercise that can assist you in achieving your fitness and weight-loss goals. Once you know your BMI, the amount of walking you need to do to lower it will depend on your current BMI. Thats fantastic news for people who are always on the go. It is a measure of your weight relative to your height. The right amount of exercise for you will depend on many factors, so be sure to use the BMI app to figure out how much to walk each day. Losing weight may be as simple as walking 1-2 kilometers daily. A leisurely stroll is just as effective as a vigorous one. Knowing how much to walk based on your body mass index (BMI) can help you find the perfect balance of exercise and rest. How to calculate BMI using the BMI formula? WebBody mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. It is important to consider your BMI (body mass index) when deciding how much walking you should do. Generally, experts recommend walking 10,000 steps a day for an adult to maintain a healthy weight. For example, if you are looking to lose weight, you may want to consider walking closer to 4 miles a day or even more depending on your goals. If your BMI is in the obese range, you will need to walk for at least one hour and 15 minutes per day to see changes. Another way of determining your healthy BMI is to use the. Hot This will help to ensure that you see the best results possible from your walking routine. Between 25 and 29.9 means you're considered overweight. If you dont have much time, divide the walk into two or three short walks. Never stop or delay seeking treatment because of something you have read on the WebMD site. Using the BMI weight formula involves 3 steps: This can be easily done just by standing on the weight scale. Remember, when trying to lose weight, the key is consistency. You Can Lose Weight Walking 30 Minutes a DayDo some hills. "Adding in changes in incline, like hills, will help increase the intensity along with the total number of calories burned," Holland told POPSUGAR. Add in short power intervals. A few faster steps can make a big difference for weight loss. Reverse your usual route. Run a little bit, if you can. Finally, it is important to remember that walking is just one of many ways to stay healthy. If necessary, break up walks into shorter segments and rest when required. These cookies allow us to count visits and traffic sources so we can measure and improve the performance of our site. Worry not! Just remember to start off small and gradually work your way up to the goal of 10,000 steps a day. Discuss your BMI category with your healthcare provider as BMI may relate to your overall health and well-being. You should also mix in some jogging or running at a faster pace. To make the most of the time you spend walking, it is best to choose a route with a slight incline. Do physical exercises. If your BMI is above 25, then you should be aiming to walk for at least 60 minutes each day. Finally, remember to listen to your body and dont overdo it. This calculator provides BMI and the corresponding weight category. Why is BMI used to measure overweight and obesity? It also provides information on what BMI is. The number of calories burned by walking 4 miles a day can provide some helpful insight into how much you should be walking per day to meet your goal weight. The exact amount of walking you should do depends on your personal goals and current fitness level. Food should be low-calorie. WebThe BMI equals a person's weight in kilograms divided by height in meters squared (BMI = kg/m2). If you need to go back and make any changes, you can always do so by going to our Privacy Policy page. Remember to stick to a routine, stay hydrated, and eat a healthy diet to get the best results. The amount of time you should spend walking depends on the intensity level of your walk. more than 10. more than 23,500. Using metric values (kilograms and metres): BMI = masskg / heightm2 An imperial measures equivalent (using pounds and inches) is available by applying a multiplication factor of 703: BMI = masslb / heightin2 * 703 go to calculator Relevant Links Books Matt Fitzgerald's Racing Weight On runbundle To ensure your walking pace is brisk, try to make sure you can still talk, but cannot sing while walking. Yes, the interpretation of BMI is different for athletes. Trending In addition to physical activity, it is also important to make sure that you are getting the right amount of nutrients in your daily diet. Simply enter your height, weight, and the distance you plan to walk, and the calculator will provide you with an estimate of how many calories youll burn. What is your Body Mass Index ? It is best to start slowly and gradually increase your walking duration and intensity as you become more conditioned. This can be done by increasing your pace or taking more difficult terrain. The calculator can also be used to help you figure out how much walking you should do based on your height and weight. Take this 1-minuteprediabetes risk test. BMI uses weight and height to estimate body fat. Which is better? Ideal Body Weight, How To Find Ideal Body Weight? This should be done at a vigorous pace for the best results. If you have a BMI that falls between 18.5 and 24.9, then you are considered to have a healthy weight. BMI Prime represents the range of normal BMI, which is from 18.5 to 24.9 BMI. First, watch what you eat . A BMI of 30 kg/m or higher is considered obese. As you become more comfortable, you can gradually increase your walking time. Maintaining a weight in the healthy BMI range is one way to support overall health as you age. 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