How much to walk according to BMI: A guide for beginners

Walking is one of the simplest and most effective ways to improve your health and fitness. It can help you burn calories, strengthen your muscles, lower your blood pressure, and boost your mood. But how much should you walk according to your BMI (body mass index)?

BMI is a measure of body fat based on your height and weight. It can help you assess your health risks and determine your ideal weight range. You can use a BMI calculator to find out your BMI value and category. Generally, a BMI between 18.5 and 24.9 is considered normal, while a BMI below 18.5 is underweight, and a BMI above 25 is overweight or obese.

The amount of walking you need depends on your BMI, your fitness level, your health goals, and your personal preferences. However, a good rule of thumb is to aim for at least 150 minutes of moderate-intensity walking per week, or 30 minutes per day for five days a week. This is the minimum amount recommended by the Physical Activity Guidelines for Americans for health benefits.

However, if you want to lose weight, lower your BMI, or improve your fitness, you may need to walk more than that. In this article, we will provide some tips and suggestions on how to walk according to your BMI and achieve your desired results.

How to start walking if you are underweight

If your BMI is below 18.5, you may be underweight and at risk of health problems such as malnutrition, osteoporosis, anemia, and infertility. Walking can help you gain muscle mass, improve your bone density, and increase your appetite. However, you need to be careful not to overdo it and burn too many calories.

Here are some tips on how to start walking if you are underweight:

• Consult your doctor before starting any exercise program, especially if you have any medical conditions or eating disorders.
• Start slowly and gradually increase your walking time and intensity. Begin with 10 to 15 minutes of gentle walking three times a week, and work your way up to 30 minutes of moderate walking five times a week.
• Eat a balanced and nutritious diet that provides enough calories and protein to support your walking and muscle growth. Include foods such as lean meats, eggs, dairy, nuts, seeds, beans, and whole grains in your meals and snacks.
• Drink plenty of water before, during, and after your walks to stay hydrated and prevent dehydration.
• Wear comfortable and supportive shoes and clothing that protect you from the weather and prevent injuries.
• Listen to your body and stop if you feel dizzy, nauseous, or in pain. Rest and recover between your walks and avoid walking on consecutive days.

How to walk for weight loss if you are overweight or obese

If your BMI is above 25, you may be overweight or obese and at risk of health problems such as diabetes, heart disease, stroke, and some cancers. Walking can help you lose weight, lower your BMI, and reduce your health risks. However, you need to create a calorie deficit, which means burning more calories than you consume.

Here are some tips on how to walk for weight loss if you are overweight or obese:

• Consult your doctor before starting any exercise program, especially if you have any medical conditions or limitations.
• Start slowly and gradually increase your walking time and intensity. Begin with 15 to 20 minutes of moderate walking three times a week, and work your way up to 45 to 60 minutes of brisk walking five to six times a week.
• Eat a balanced and low-calorie diet that provides enough nutrients and fiber to support your walking and weight loss. Include foods such as fruits, vegetables, lean meats, fish, poultry, eggs, low-fat dairy, nuts, seeds, and whole grains in your meals and snacks. Avoid foods that are high in fat, sugar, and salt, such as fast food, processed food, sweets, and soda.
• Drink plenty of water before, during, and after your walks to stay hydrated and curb your appetite.
• Wear comfortable and supportive shoes and clothing that allow you to move freely and prevent injuries.
• Vary your walking routine to avoid boredom and plateaus. Try different routes, speeds, terrains, and intervals. For example, you can walk faster for one minute, then slower for two minutes, and repeat. You can also walk uphill, downhill, or on stairs to challenge your muscles and burn more calories.
• Track your progress and celebrate your achievements. Use a pedometer, an app, or a fitness tracker to measure your steps, distance, time, and calories burned. Set realistic and specific goals for yourself, such as walking 10,000 steps a day, or losing 10 pounds in a month. Reward yourself with something healthy and enjoyable, such as a new pair of shoes, a massage, or a movie night.

How to maintain a healthy weight if you are normal weight

If your BMI is between 18.5 and 24.9, you are in the normal weight range and have a lower risk of health problems. Walking can help you maintain your healthy weight and prevent weight gain. It can also improve your cardiovascular fitness, strengthen your bones and muscles, and enhance your mood and mental health.

Here are some tips on how to maintain a healthy weight if you are normal weight:

• Consult your doctor before starting any exercise program, especially if you have any medical conditions or goals.
• Aim for at least 150 minutes of moderate-intensity walking per week, or 30 minutes per day for five days a week. You can also increase the duration, frequency, or intensity of your walking to achieve greater benefits. For example, you can walk for 45 minutes per day, six days a week, or walk at a brisk pace or uphill.
• Eat a balanced and moderate diet that provides enough calories and nutrients to support your walking and health. Include foods from all the food groups, such as fruits, vegetables, grains, protein, and dairy, in your meals and snacks. Limit foods that are high in fat, sugar, and salt, such as fast food, processed food, sweets, and soda.
• Drink plenty of water before, during, and after your walks to stay hydrated and healthy.
• Wear comfortable and supportive shoes and clothing that suit your walking style and weather conditions.
• Enjoy your walking and make it fun and social. Walk with a friend, a family member, a pet, or a group. Listen to music, podcasts, or audiobooks while you walk. Explore new places and scenery while you walk. Join a walking club or event in your community.

Conclusion

Walking is a simple and effective way to improve your health and fitness, regardless of your BMI. However, the amount of walking you need depends on your BMI, your fitness level, your health goals, and your personal preferences. By following the tips and suggestions in this article, you can walk according to your BMI and achieve your desired results. If you find this article helpful, please share it with your friends and family. Happy walking!

FAQ

Q: What is the best time of day to walk?

A: There is no definitive answer to this question, as the best time of day to walk depends on your schedule, preference, and goals. Some people prefer to walk in the morning, as it can help them wake up, boost their metabolism, and set a positive tone for the day. Others prefer to walk in the evening, as it can help them unwind, relax, and sleep better. Some people like to walk in the afternoon, as it can help them break the monotony of the day, energize them, and improve their mood. The most important thing is to find a time that works for you and stick to it.

Q: How can I walk faster and longer?

A: If you want to walk faster and longer, you need to practice and improve your walking technique and endurance. Here are some tips on how to do that:

• Warm up before you walk by doing some light stretches and movements to loosen up your muscles and joints.
• Start at a comfortable pace and gradually increase your speed and distance over time. Don’t push yourself too hard or too fast, as it can lead to injuries and burnout.
• Breathe deeply and rhythmically while you walk, and keep your posture upright and your core engaged.
• Swing your arms naturally and in sync with your legs, and keep your elbows bent at 90 degrees. Don’t swing your arms across your body or too high, as it can waste energy and affect your balance.
• Step from heel to toe and roll your foot smoothly from the back to the front. Don’t land on your toes or flat-footed, as it can cause stress and injury to your feet and ankles.
• Use a pedometer, an app, or a fitness tracker to monitor your speed, distance, time, and calories burned. Set realistic and specific goals for yourself, such as walking a mile in 15 minutes, or walking 5 miles in an hour. Track your progress and celebrate your achievements.

Q: How can I prevent injuries and blisters from walking?

A: Walking is a low-impact and safe activity, but it can still cause injuries and blisters if you are not careful. Here are some tips on how to prevent them:

• Wear comfortable and supportive shoes that fit your feet well and are appropriate for your walking surface and weather conditions. Avoid shoes that are too tight, too loose, too worn, or too new, as they can cause friction, pressure, and irritation to your feet and toes.
• Wear socks that are made of breathable and moisture-wicking materials, such as cotton, wool, or synthetic blends. Avoid socks that are too thick, too thin, or too rough, as they can cause heat, sweat, and chafing to your feet and toes.