In the present fast-paced world, sedentary ways of life and desk-bound jobs have become typical. So, finding time for physical activity has become very crucial. Among the many types of exercise, walking stands apart as a straightforward yet powerful method for improving health and well-being. In any case, have you at any point have you ever wondered how much you should walk, tailored to your body’s needs? That’s where Body Mass Index (BMI) comes into play. In this blog article, we will investigate the connection between BMI and walking. Let’s shed light on the ideal amount of walking time based on individual BMI categories. BMI serves as an essential indicator of our body’s composition. It provides valuable insights into our health status.

We should understand the significance of BMI and how it relates to walking. This will help you to embark on a journey towards better fitness, weight management, and health. You might fall into the category of underweight, normal weight, overweight, or obese. This article aims to direct you in laying out customized walking goals. We will likewise dive into factors that can impact your walking requirements. This will engage you to come to informed conclusions about your physical activity schedule. So, let’s lace up our shoes, hit the pavement, and find the ideal step for a better, more joyful you!

What is BMI (Body Mass Index)

People use Body Mass Index (BMI) as a tool to assess their body weight in relation to their height. It is a simple calculation that provides an estimate of body fat. This can help to categorize individuals into different weight categories. BMI is significant in distinguishing potential wellbeing risks related with weight. This is because it offers a quick snapshot of a person’s body composition.

How to calculate BMI

The equation to work out BMI is as per the following:

BMI = weight (in kilograms)/ (height in meters)²

We can likewise calculate BMI using weight in pounds and height in inches with the accompanying equation:

BMI = (weight in pounds) / (height in inches)² x 703

After calculating the BMI, it is then classified into several categories to interpret its meaning:

  1. Underweight: BMI under 18.5
  2. Normal weight: BMI between 18.5 to 24.9
  3. Overweight: BMI between 25.0 and 29.9
  4. Obese: BMI equal to or greater than 30.0

It’s vital to take note of that BMI is certainly not an ideal measure of body fat or health. It provides a general guideline. But it does not consider individual variations like muscle mass, bone density, or body composition. Subsequently, certain individuals with high muscle mass might have a higher BMI without being overweight or obese. Some others with low muscle mass may have a normal BMI despite carrying excess body fat.

Despite its limitations, BMI remains a valuable screening tool. It helps in identifying potential health risks related to weight. BMI can serve as an initial assessment. This prompts people to look for additional assessment from medical services experts to acquire a comprehensive understanding of their health status.

Generic Digital LCD Body Fat Analyzer Monitor Meter BMI Weight Loss Calculator

Benefits of Walking to lose Weight

Walking is one of the easiest and most accessible forms of physical activity. It offers the following health benefits:

  1. Weight Management: Walking is a successful method for burning calories and maintaining a healthy weight. It can be particularly beneficial for individuals looking to lose weight or manage their weight as part of a balanced lifestyle.
  2. Cardiovascular Health: Walking is a cardiovascular activity. It gets your heart pumping and improves circulation. This can assist with decreasing the risk of coronary illness, lower blood pressure, and improve heart health.
  3. Improved Bone Health: Weight-bearing exercises like walking stimulate the bones. It can assist with working on bone density and reduce the risk of osteoporosis.
  4. Enhanced Muscle Strength and Tone: Walking engages various muscle groups, including the legs, core, and glutes. It leads to improved muscle strength and toning.
  5. Joint Health: Walking is a low-impact exercise that is gentle on the joints. This makes it an amazing decision for individuals with joint conditions or those recovering from injuries.
  6. Better Balance and Coordination: Regular walking can assist in improving balance and coordination. It can likewise lessen the risk of falls, especially in older adults.
  7. Boosted Immune Function: Participating in moderate physical activity like walking can enhance the immune system. This makes you more resistant to certain illnesses and infections.
  8. Mental Health Benefits: Walking emphatically affects emotional wellness. It reduces stress, anxiety, and depression. Walking can also boost mood and increase feelings of well-being.
  9. Increased Energy Levels: Instead of causing fatigue, walking can boost energy levels. It can help you feel more alert and focused throughout the day.
  10. Sustainable and Convenient: Walking requires no special equipment and we can do it anywhere. This makes it a convenient and sustainable form of exercise.

How much should I walk according to my BMI

Customizing walking goals based on BMI is a practical approach. It helps to ensure that individuals get the most out of their walking routines while considering their specific health needs and fitness levels. Here’s a breakdown of recommended walking goals for different BMI categories:

  1. Underweight individuals (BMI less than 18.5):
  • Focus on weight through a fair eating regimen that incorporates every essential nutrient.
  • Incorporate walking into the daily routine for health benefits.
  • Aim for no less than 30 minutes of moderate-intensity walking on most days of the week.

2. Normal weight individuals (BMI ranging from 18.5 to 24.9):

  • Maintain a healthy weight by balancing caloric intake and expenditure.
  • Aim for at least 150 minutes of moderate-intensity walking. The other option is 75 minutes of vigorous-intensity walking per week, spread across a few days.

3. Overweight individuals (BMI ranging from 25.0 to 29.9):

  • Work towards weight loss by increasing physical activity and making dietary changes.
  • Aim for at least 150 to 300 minutes of moderate-intensity walking per week. The other option is 75 to 150 minutes of vigorous-intensity walking.

4. Obese individuals (BMI equal to or greater than 30.0):

  • Focus on significant weight loss through a combination of exercise and rolling out dietary improvements.
  • Aim for no less than 150 to 300 minutes of moderate-intensity walking each week. The other option is 150 minutes of vigorous-intensity walking, spread across most days.

Omron HBF 214 Digital Full Body Composition Monitor with 4 User & Guest Mode Feature to Monitor BMI, Body Age, Vesceral Fat Level, Body Fat 

Tips for Customizing Walking Goals:

  1. Start in a Slow manner: n the event that you are new to practice or have been sedentary for a while, start with shorter walks. Increase the duration and intensity in a slow way. This approach helps prevent injuries and improves adherence to the routine.
  2. Listen to Your Body: Focus on how your body responds to walking. On the off chance that you experience pain or discomfort, adjust the intensity or take rest days depending on the situation.
  3. Mix Up Your Routine: To keep things interesting, vary your walking routes, try different terrains. You can likewise consider adding interval training or incline walking to challenge yourself.
  4. Set Realistic Goals: Be realistic about your capabilities and set achievable walking goals. Celebrate little achievements to stay motivated and on track.
  5. Incorporate Strength Training: Combine walking with strength training works out. It helps to enhance muscle mass, boost metabolism, and improve body composition.
  6. Stay Consistent: Consistency is key to seeing positive results. Aim to walk on regular basis, regardless of whether it’s for a couple of moments every day.
  7. Seek Professional Guidance: If you have specific health concerns or medical conditions, counsel a medical service proficient. You can likewise converse with your wellness expert before starting a new walking program.

Factors Affecting Walking Requirements

Several factors can influence a person’s walking requirements. This makes it important to modify walking routines to suit individual needs and conditions. Here are a few key factors that can influence the amount you ought to walk:

  1. Body Mass Index (BMI): As discussed earlier, BMI categorizes individuals based on their weight relative to their height. BMI can impact walking requirements, with those in different BMI categories. They may have varying levels of fitness and health goals.
  2. Age: Age plays a significant role in determining walking needs. More youthful people might have higher energy levels and perseverance. But older adults may need to consider joint health and balance issues. As people age, it becomes very important to focus on maintaining mobility and preventing age-related decline.
  3. Fitness Level: People with higher wellness levels might have the option to deal with more intense and prolonged walking sessions. Those who are new to exercise or have a lower fitness level may need to start with shorter and less intense walks. They can increase the duration and intensity on gradual basis over time.
  4. Physical Limitations: Pre-existing health conditions, injuries, or physical limitations can impact walking requirements. It is crucial to tailor the walking routine to accommodate a particular need or restriction.
  5. Daily Activity Level: People with more sedentary lifestyles may enjoy incorporating longer walking sessions into their daily routines. Those with more active lifestyles may need shorter but more intense walks.
  6. Weight Management Goals: Individuals aiming to shed pounds or maintain a healthy weight have to walk for longer durations. They may target higher intensity activities to achieve their objectives.
  7. Fitness Goals: Walking can serve different fitness goals, like cardiovascular health, muscle strength, or well-being. The walking routine should align with the specific objectives of the individual.

Tips for Incorporating More Walking into Daily Life

Incorporating more walking into your daily life ought to be simple. With a few adjustments and a bit of creativity, you can increase your daily step count. Here are a few hints :

  1. Take Short Walk Breaks: Rather than sitting for extensive stretches, go for short walk breaks over the course of the day. Set an alarm to remind yourself to get up and walk around for a couple of moments every hour.
  2. Park Further Away: When you go to work, the grocery store, or any destination, park your car a bit farther away from the entrance. Those extra steps can add up.
  3. Walk or Bike for Short Trips: Whenever possible, opt to walk or bike instead of driving for short trips to nearby places. These spots can be the general store, café, or a friend’s house.
  4. Use the Stairs: Skip the elevator or escalator and use the stairs whenever you can. Climbing steps is a brilliant method for getting your heart rate up and work those leg muscles.
  5. Walk While Talking: If you have phone calls to make, take a walk while talking. Use a hands-free device or put your phone on speaker to keep your hands free.
  6. Walk Your Pet: If you have a dog, make it a habit to take longer walks with your furry friend. In addition to the fact that it is beneficial for you, your pet will also appreciate the extra exercise and bonding time.
  7. Use Public Transportation: If possible, use public transportation. It frequently includes a mobile to and from the bus stop or train station.
  8. Explore Nature: Take advantage of nearby parks, nature trails, or botanical gardens. They are beneficial for a refreshing walk surrounded by nature’s beauty.

Monitoring your Progress and Setting Goals

These are essential aspects of any successful walking routine. It can keep you motivated, measure your progress, and make continuous improvements. Here’s how to track your progress and set walking goals:

  1. Keep a Walking Journal: Record your daily or weekly walking activity in a journal. You can also use a smartphone app or fitness tracker to check your performance.
  2. Set Specific Goals: Define clear and specific walking goals. For instance, you could plan to walk a specific number of steps each day. Walk for a specific duration each week, or complete a designated walking route.
  3. Start with Realistic Goals: Set attainable goals that line up with your ongoing wellness level and way of life. Beginning with more modest, reachable targets can build confidence and momentum.
  4. Use SMART Goals: Follow the SMART goal-setting framework. Make sure your goals are Specific, Quantifiable, Attainable, Important, and Time-bound. For example, “I will walk 8,000 steps every day for the next four weeks.”
  5. Celebrate Milestones: Celebrate your achievements, whether it’s reaching at a specific step count, covering a particular distance, or walking for a set period. Indulge yourself with non-food compensations to remain motivated.
  6. Track Your Progress: Review your walking journal or app to track your progress over the long run. This will assist you identify trends, improvements, and areas that might require more clarity of mind.
  7. Consider Challenges or Competitions: Take part in walking challenges or competitions with friends, family, or colleagues. Friendly competition can add excitement and keep you motivated.
  8. Keep track on Other Health Indicators: Pay attention to how walking impacts your health. It may be changes in weight, energy levels, mood, and sleep quality.

Combining walking with different types of exercise

Combine walking with different types of exercise. It can create a well-rounded fitness routine that targets different muscle groups. The combination can also improve cardiovascular health and enhance your physical fitness. Incorporating variety into your exercises can likewise keep things interesting and prevent boredom. Here are some forms of exercise that complement walking:

1. Strength Training:

Strength training includes utilizing resistance, like weights or bodyweight exercises. It assists with building muscle strength and endurance. Adding strength training to your routine can enhance metabolism. It can increase lean muscle mass, and improve body composition. Focus on exercises that target major muscle groups, for example squats, lunges, push-ups, and bicep curls.

2. Yoga:

Yoga combines physical postures, breathing activities, and meditation. It assists with promoting flexibility, balance, and relaxation. Practicing yoga can complement walking by working on your flexibility, core strength, and mind-body connection.

3. Swimming:

Swimming is a low-impact, full-body work out. It can give a fantastic cardiovascular exercise while being gentle on the joints. This helps improve endurance, muscle strength, and lung capacity.

4. Cycling:

Cycling is a fantastic way to engage different leg muscles and improve cardiovascular fitness. You can do it in any form like indoors on a stationary bike or outdoors on a bicycle.  It can also be an enjoyable and efficient mode of transportation.

5. Dance:

Dance-based workouts can make exercise feel more like fun than work. It can be in form of Zumba or dance aerobics. Dancing improves coordination, balance, and stamina. It allows you to express yourself through movement.

6. High-Intensity Interval Training (HIIT):

HIIT includes alternating between short bursts of intense activity and periods of rest or lower-intensity exercise. It can support calorie burning and work on cardiovascular fitness in a shorter amount of time.

7. Pilates:

Pilates focuses on core strength, flexibility, and body alignment. Incorporating Pilates exercises into your routine can improve your posture and stability.

8. Tai Chi:

Tai Chi is a gentle flowing exercise. It promotes relaxation, balance, and stress reduction. Tai Chi can be beneficial for older adults or those looking for a low-impact activity.

9. Aerobic Classes:

Joining group aerobic classes can provide a motivating and social exercise experience. It can be in form of step aerobics, kickboxing, or dance workouts.

10. CrossFit or Circuit Training:

These exercises combine strength and cardiovascular practices in a speedy, intense format. They provide a comprehensive full-body workout.

Remember to listen to your body and introduce new exercises into your routine to avoid overexertion or injury. It’s additionally essential to warm up prior to taking part in any new activity and cool down afterward. A balanced combination of walking and other exercises can assist you with achieving your wellness goals. It maintains health, and keep your exercise routine enjoyable and sustainable.


Q1. How much should I walk for my BMI to lose weight?

Ans: To get in shape, it’s fundamental to create more calories than you consume. Walking can be an excellent component of a weight loss plan. But the specific amount you need to walk depends on various factors. It includes your BMI, current activity level, and calorie intake.
Here are a few guidelines:
1.  Determine Your Caloric Needs
2.  Set a Realistic Weight Loss Goal
3.  Check Your Caloric Intake
4.  Combine Walking with a Healthy Diet
5.  Aim for 150 to 300 Minutes Per Week
6.  Increase Duration and Intensity in a gradual way
7.  Listen to Your Body

Q2. How many km to walk according to BMI calculator?

Ans: The distance you should walk according to a BMI calculator will vary depending on various factors. They are your individual BMI category, fitness level, and weight loss or fitness goals. A BMI calculator provides an estimate of your body mass index based on your weight and height. But it does not prescribe a specific distance for walking.
To customize your walking routine based on your BMI and specific goals, use the BMI calculator. It should be a starting point to assess your weight status. Then, consider consulting with a healthcare professional or a fitness expert. They will create a personalized walking plan that lines up with your individual needs and circumstances.

Q3. Can I lose 5 kg by walking?

Ans: Losing 5 kg only through walking can be challenging. But it is possible with a combination of regular walking, a fair eating regimen, and lifestyle changes. Walking is a low-impact aerobic exercise that can assist with burning calories and contribute to weight loss. The amount of weight you can lose through walking depends on various factors. It includes your current weight, walking intensity, duration, and caloric intake.
To lose 1 kg of body weight, you really want to create a calorie deficit of around 7,700 calories. Thus, to lose 5 kg, you would need to create a total calorie deficit of approximately 38,500 calories.

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