walking as only exercise...question

deanne525
deanne525 Posts: 69 Member
edited November 10 in Fitness and Exercise
Good morning everyone,

I understand that your diet is responsible for the majority of weight loss. but i was just wondering anyone has successfully lost weight with a good diet, and walking as their only form of exercise. Currently I walk about 4 miles, 4-5 times per week at a pretty fast pace. Just wondering if this is enough, or if i should be doing other forms of exercise as well to enhance my weight loss??

Replies

  • cekeys
    cekeys Posts: 397 Member
    Walking, by itself, is a decent exercise. You're not going to burn a lot of calories doing it, but you will burn some. As long as you're staying at your calorie goals, then you're fine with just walking if that's what fits your lifestyle. If you want to see more definition in your muscles or develop more muscle tissue then you'll need to change to something else.
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    Anything that burns calories will work for you. Sounds like you're doing great!

    You could add a little strength training (weight lifting). Building up a bit of extra muscle mass increases your metabolism (because muscles take energy to function and repair), so if you want to burn more calories when you're NOT walking then that would be a good addition.
  • AlmstHvn
    AlmstHvn Posts: 376 Member
    You might add some small things to your walking for a little bigger burn... add ankle weights... or carry small dumbbells and do some arm exercises at the same time - bicep curls or shoulder-shrugs...

    I like to mix things up a bit, too - for 30 seconds do a deeper lunge motion instead of a normal walking-pace... or slip into a side-step (that works a TOTALLY different set of leg muscles!) ... just have some fun with it, spice things up a bit!
  • kimmieyr1
    kimmieyr1 Posts: 189
    I am a walker only as well. I had great success with just walking and diet until I got lazy. Back at it. I have tried running but it gave me severe knee pain and I do not want to cause any problems that would keep me from walking. I have discussed this with my doctor and she assured me walking was a great form of exercise. I do need to find some kind of strength training to do at home. Any suggestions?
  • ScatteredThoughts
    ScatteredThoughts Posts: 3,562 Member
    The vast majority of my weight has been due to diet changes and walking on the treadmill. I think its a great way to get in some exercise. I just recently started C25K, and plan on incorporating some strength training in the near future.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Good morning everyone,

    I understand that your diet is responsible for the majority of weight loss. but i was just wondering anyone has successfully lost weight with a good diet, and walking as their only form of exercise. Currently I walk about 4 miles, 4-5 times per week at a pretty fast pace. Just wondering if this is enough, or if i should be doing other forms of exercise as well to enhance my weight loss??
    Walking is good for your heart and cardiovascular system, however since you're only carrying your own weight (and it's continues to get less) the resistance won't increase muscle tone. To get that you NEED to overload the muscle more so that it can fight against the resistance to get stronger. Walking doesn't work on strengthening back, chest, shoulders, arms, and abs much either.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Sweet_Potato
    Sweet_Potato Posts: 1,119 Member
    I live in a city so I do a lot of walking. Even so, I need to do more intense exercise a few times a week in order to lose weight. Lately I've been slacking on the non-walking exercise, and my weight has gone up predictably.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    You might add some small things to your walking for a little bigger burn... add ankle weights... or carry small dumbbells and do some arm exercises at the same time - bicep curls or shoulder-shrugs...

    I like to mix things up a bit, too - for 30 seconds do a deeper lunge motion instead of a normal walking-pace... or slip into a side-step (that works a TOTALLY different set of leg muscles!) ... just have some fun with it, spice things up a bit!
    Ankle weights aren't a good idea. The can affect your gait and even put a bad load on your ankle joints.


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • sjtreely
    sjtreely Posts: 1,014 Member
    You're going to lose weight if you have a calorie deficit. If your diet remains the same as it was before you started walking and you were at a constant weight, then, yes, in theory you should lose weight.

    However, if you over compensate for your walking and consume more calories, then you most likely won't lose weight. However, you may tone some muscles.

    Walking at a brisk pace is great exercise.
  • CallmeSbo
    CallmeSbo Posts: 611 Member
    Yes you can successfully lose weight with walking as the only form of exercise. Perhaps with time you can also start jogging to increase the calories you burn. I also started by walking and still do. I cant afford gym or home equipment. For now im only walking and jogging. I have lost 16kg so far in total.
  • duetwithjosh
    duetwithjosh Posts: 121
    I lost 70lbs a few years ago simply by counting calories and walking -- it worked!

    I will say that I slightly regret not adding in more interesting forms of activity. Working out on the elliptical and doing some light resistance training would have helped me tone up a little more while still losing, I think. Maybe add in a short workout video to your routine -- as best you can. The 30 Day Shred seems to be getting rave reviews on here, and I'm thinking about starting it in the morning to supplement my evening gym time.
  • deanne525
    deanne525 Posts: 69 Member
    thanks for everyone's responses so far...

    I just really enjoy walking. Most of the time I go with my sister, or a friend and it gives us some time to talk and get some exercise in at the same time. I have tried a lot of different exercises in the past, but i seem to always go back to the walking as my main source.

    I have the Jillian Michaels 30 days shred....and Im wondering if I add that in on my "off" days from walking if that would be a good benefit
  • Smithvalerie
    Smithvalerie Posts: 49 Member
    Yes, walking burn calories too. Stay within the target daily calories, burn calories by walking and let that be a deficit towards weight loss and it will happen. I would do some lite strenghten training as well at some point. Good Luck!
  • w2bab
    w2bab Posts: 353 Member
    I lost 70 lbs. and 75" overall in 2004 with walking and working out with 5 lb. dumbbells, as well as calorie reduction. The dumbbells gave me great definition on my arms, shoulders and back, and walking 3-5 miles per day took care of the rest.
  • jjs22
    jjs22 Posts: 156
    I started MFP in Aug (Sept ?) this year, and I've made it most of the way (35 out of 45) to my goal by counting calories and walking.

    My rules for myself :

    1) No gym !!
    2) No feats of willpower.
    3) Keep eating the things I really love.

    And it works.

    As for the walking, I walk to work every day (1 mile each way). And a few times a week I'll add an extra 3 or so mile walk. I never pushed myself, but as I became more fit I kept increasing my pace. I'm now at sort of a limit of 4 MPH (15 minute mile); my legs just can't move any faster in a walking motion.

    Although my legs have always been decent, they are now pretty darn awesome, if I do say so. I would not want any more muscle mass or definition there. As the fat has slowly gone away, the rest of my body has, of course, increased in definition somewhat, but without some kind of upper-body training, its not going to change a lot.

    One word of warning. With *any* exercise that you do regularly, your body will become more efficient at it over time. This is amazing, sensible and good. But the downside is that you won't be burning as many calories as you did in the beginning. After months of success, I had a little "crisis" where my weight started climbing back up even though I was sticking to my goals. The problem : my walking just wasn't burning the calories that MFP said it was.

    Recently I started doing some (steep !) hikes in the mountains and this has helped a lot. But I *like* my daily walk to work and certainly don't plan on stopping it. Having an exercise that is an ordinary, automatic part of my day (as opposed to another "should-do" item) is awesome.

    Good luck !
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