Walking and BMI: Your Guide to Walking the Right Amount for Weight Loss

bmi walking chart

All people, regardless of age or fitness level, can greatly benefit from walking as an exercise. It is simple to perform—no specialized equipment is required—and it offers numerous health advantages. A 2014 study in the Journal of Exercise Nutrition & Biochemistry showed that walking regularly can lower body fat and make your heart and metabolism healthier. But walking has mental health benefits in addition to physical ones. You can de-stress and experience a reduction in stress, anxiety, and sadness by moving about outside.

Walking can quickly make you feel better, like lowering your blood pressure, boosting your mood, and giving you more energy. The American Heart Association says that walking fast for 150 minutes every week can help you live longer and lower your chances of getting diabetes, heart disease, and stroke. But many people still wonder how much they need to walk to get these benefits. This is where knowing your Body Mass Index (BMI) comes in handy because it can help figure out the right amount of walking for you.

Understanding the BMI Calculator and Its Relation to Walking

The Body Mass Index (BMI) is a simple way to see if someone’s weight is in the right range for their height. It helps doctors talk about weight more clearly. BMI doesn’t directly tell us how much fat someone has, but it’s linked to other methods that do, like measuring skinfold thickness or using special scans.

BMI plays a big role in figuring out how much exercise someone should do, especially if they want to lose weight or stay healthy. Walking is a great option here. Depending on your BMI, you might need to walk more or less to start seeing weight loss. People with higher BMIs usually have to walk more often or for longer times to lose the same amount of weight as those with lower BMIs.

How Much Should I Walk Based on My BMI?

Deciding how much to walk based on your Body Mass Index (BMI) is a great way to tailor your exercise routine for weight loss or health maintenance. Walking is flexible, so you can adjust it to fit your needs. Here’s a simple guide:

  • If Your BMI is Below 18.5 (Underweight): Your main goal should be to stay healthy rather than lose weight. About 30 minutes of walking each day should be enough.
  • If Your BMI is Between 18.5 and 24.9 (Healthy Weight): To keep your weight stable and your body healthy, try to walk for 150 minutes at a moderate pace every week. This advice comes from health experts.
  • If Your BMI is Between 25 and 29.9 (Overweight): Begin with 150 minutes of walking at a moderate pace each week. You can then slowly increase this to between 200 and 300 minutes each week to help with weight loss.
  • If Your BMI is Over 30 (Obese): It’s a good idea to start with shorter walks, maybe 10-15 minutes long, and then gradually work up to longer walks of 30-60 minutes each day. Aim for 200-300 minutes of walking each week to significantly reduce weight.

Finding Out Your BMI: A Simple Guide

Knowing how much to walk based on your BMI is useful, but first, you need to figure out if you’re underweight, at a healthy weight, overweight, or obese. Calculating your BMI will help you understand this better. Here’s an easy way to do it:

Step 1: Get Your Height and Weight

  • First, you need to know how much you weigh in kilograms (kg) and how tall you are in meters (m). If you usually use pounds for weight and inches for height, don’t worry; you can easily change those numbers in the next step.

Step 2: Change Your Numbers (If Needed)

  • To get your weight in kilograms from pounds, divide your weight by 2.2046.
  • To convert your height to meters from inches, divide your height by 39.37.

Step 3: Use the BMI Formula

  • Now, calculate your BMI with this formula: BMI = weight (kg) / height (m)^2

For Example:

If you weigh 70 kg and your height is 1.75 meters,

  • Your BMI would be 70 / (1.75^2) = 22.86

Step 4: Find Out What Your BMI Means

  • If your BMI is less than 18.5, you are considered underweight.
  • If your BMI falls between 18.5 and 24.9, you are considered to be at a healthy weight.
  • If your BMI falls between 25 and 29.9, you are considered overweight.
  • If your BMI is 30 or higher, you are considered obese.

Calculating your BMI like this can show you which weight category you’re in. This is great for setting goals for walking and other exercises. But remember, your BMI doesn’t tell you everything about your health. It’s always good to talk to a doctor about your BMI and any health questions you have.

Finding Your Perfect Walking Routine

Now that you know how to find out your BMI and see how it connects to how long or often you should walk, you’re all set to create the best walking plan for yourself. Walking is an awesome way to stay healthy or lose weight, and it’s easy to fit into your life in a way that works for you.

And here’s a tip: using a smartwatch or a fitness app can help you keep track of your walking. These gadgets count your steps, check how far you’ve walked, and even tell you how many calories you’ve burned. They’re great for setting goals and keeping you excited about reaching them.

The most important thing is to keep at it and slowly do more over time. Start with what’s recommended for your BMI, and then adjust based on what feels right and what your doctor says. Walking isn’t just good for your body; it makes you feel good, too. So, put on your walking shoes, aim for your goals, and enjoy every step of the way.


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