While walking may not be the latest fitness craze, it’s still widely embraced by people seeking tangible health benefits—from burning fat to building muscle. But how often should you walk? How long should each session last? And how far do you need to go to see real results?
Walking: the world’s most popular physical activity
According to a global study on sports participation, walking ranks as the top physical activity among adults in four of six major regions: the Americas, the Eastern Mediterranean, Southeast Asia, and the Western Pacific. This popularity is promising—but how beneficial is walking to your overall health?
What happens to your body when you walk?
“From a physiological perspective, walking is a whole-body activity,” explains Professor Brian Carson, a physiologist at the University of Limerick in Ireland. “It activates muscles, increases energy expenditure, and raises the body’s overall metabolic demands.”
As with any exercise, walking increases your breathing rate to deliver more oxygen to muscles. Though walking is generally low-intensity, going uphill or increasing speed can push the cardiovascular system further. It also activates the brain and nervous system, enhancing sensory awareness and motor coordination.
A 2014 Stanford University study found that walking can boost creativity by up to 80%, showing benefits even after the walk is over.
Can walking build muscle?
Not quite. While walking activates leg muscles, it doesn’t significantly build muscle mass on its own. Professor Carson notes a study in which reducing daily steps to under 1,500 resulted in significant losses in leg muscle and a 28% decline in muscle protein synthesis—even after a protein-rich meal.
However, combining walking with resistance training or using weights (like a weighted vest or backpack) can help preserve and slightly increase muscle mass.
What about burning fat?
Here is where walking really shines. Studies show that walking—especially when weight-bearing—can help reduce fat mass and overall body weight. A 2020 study confirmed that adding weight during walking enhances fat-burning potential. The more effort you put in, the better your results.
So, how much should you walk?
Experts recommend aiming for consistency: walk at least 3–5 times per week for 30–60 minutes each session. Adding variety—like uphill routes, brisk pacing, or light weights—can maximize the benefits for both fat loss and muscle maintenance.
