Fiona Gibson tried virtually every type of exercise in an attempt to shift her mid-life wobble. It was walking that did the trick.

The average person is sedentary for around 9.5 hours per day, according to the British Heart Foundation. This prolonged amount of inactivity can weaken muscles and bones and affect our body’s ability to regulate blood sugar and metabolise fat – all of which can lead to serious consequences and weight gain. The remedy?

“Most people think they have to jog, run or embark on other high-intensity exercise in order to lose weight,” says Russ Luber, a personal trainer at Every Body Bootcamp. “That isn’t the case, and it’s why I recommend brisk, daily walking for my clients, all of whom are in their 40s, 50s and 60s. Walking doesn’t put strain on muscles, heart or joints, yet you’ll still enjoy all the benefits of cardio exercise. Quite simply, it’s the simplest and best form of exercise you can do.”

Here’s how to walk your way to a healthier, happier – and, yes, slimmer – version of you.

How much should you walk to lose weight?

I’ve tried virtually every type of exercise in an attempt to shift my mid-life wobble. Running, swimming, cycling, yoga, fitness classes and even hiring a personal trainer – they’ve all had a spin but I seemed to be getting nowhere. So I decided on a different approach and started walking as much as I possibly could. The results have been life-changing. Over three months, this single tactic has helped me to shift that pesky extra half-stone (3.2kg).

I’m not talking a slow amble to the corner shop, but at least 30 minutes of brisk, purposeful walking every day – aiming for an hour if possible. The key to my success is how easy it’s been to accrue those miles by breaking up my exercise into several short sessions. No time to rack up 10,000 steps in one go? Then I’ll head to an appointment on foot, offer to run an errand for a family member or squeeze in a couple of 20-minute walks before and after work.

It hasn’t been a chore. On the contrary, I have enjoyed it, finding my walks effective at managing my mood fluctuations and work-related stresses. Far better, I’ve discovered, than shouting at my husband or grabbing that bottle of chilled sauvignon at the end of the day.

What is the minimum amount you should walk to lose weight?

“All walking is good walking,” says Rosaria Barreto-Ellis, a sports scientist and the founder of Mature Movers, “but how you approach it is person-dependent. If you’ve been pretty sedentary, start by aiming for a relatively low amount like 3-4000 steps a day. If you’re more active, figure out your average step count and focus on increasing it, as there is always room for improvement. A minimum of 10,000 steps a day is good to aim for.”

"[Walk] it at pace if you can, so you’re slightly out of breath.” Photo / Greg Rosenke, Unsplash

The faster, further and more frequently you walk, the greater the benefits, according to researchers at the Mayo Clinic. It’s all down to that magical equation of burning more calories than you consume. So, as walking for one mile (1.6 kilometres) burns 80-100 calories, and there are around 3500 calories in 1lb (0.45kg) of fat, shedding that 1lb means racking up 70,000 steps. It sounds a lot – how will you find time to work, eat and sleep? – until you figure that in hitting 10,000 daily steps over a week, you’ve nailed it. And you could be well on your way to losing 4.5kg over 10 weeks.

“Those mythical daily 10,000 steps are a great target to aim for,” agrees Luber, “and 5000 is an absolute minimum. Do it at pace if you can, so you’re slightly out of breath.” A good benchmark is still being able to talk, but not sing the words to a song, according to NHS guidelines.

What are the main health benefits of walking?

A keen motivator is the fact that the alternative – remaining hunched at your desk all day – can have devastating effects on long-term health.

Spending large amounts of time sitting or lounging has been linked to around 70,000 deaths (for the year 2016) in the UK, according to researchers at Queen’s University Belfast and Ulster University.

Meanwhile, government figures suggest that by factoring in 150 minutes of moderate exercise a week – such as brisk walking – the likelihood of developing Type 2 diabetes can be reduced by up to 40 per cent, cardiovascular disease by up to 35 per cent and some cancers (including colon and breast) by up to 20 per cent.

Can walking burn belly fat?

Absolutely. In a Korean study, a group of obese mid-life women embarked on a programme of walking between 50 and 70 minutes on three days a week over 12 weeks. As well as seeing significant reductions in weight and BMI, researchers found that participants had lost an average of 1.5 per cent body fat and 2.8 centimetres from around their waists.

As well as helping to shift visceral fat, frequent walking also helps to boost your metabolism, so your body burns fat more effectively even when you’re at rest. Tracking your shrinking waist measurement is a surefire incentive to get yourself out of the door.

How to walk so you lose weight

The simple answer is to tweak your diet and up the effort.

“Try to vary the intensity,” suggests physiotherapist Esther Fox, whose PhD focused on improving walking in those with significant health issues. “Walk fast for half an hour and add in some hills if you can. As well as benefiting cardiovascular function, you’ll also be producing endorphins and boosting your mental health, while increasing muscle density and improving your balance and coordination. For extra motivation, I recommend using your phone or something like a Fitbit or Apple Watch to track your steps every day.”

Alternatively, download the NHS’s free Active 10 app – as well as a simple step tracker, it can help you set goals.

Be mindful, too, that in upping your walking pace you can easily double the amount of calories burned. For instance, for a person weighing 70kg, walking at a leisurely 3.2kmh burns around 100 calories per hour. Increase it to a very brisk 6.4kmh and it’s coming in at around 170 calories. Keep it up and you’ll find that walking briskly soon feels like your natural pace.

“Are you getting sweaty or finding it physically challenging?” asks Barreto-Ellis. “They’re the things to look at if you’re focused on weight loss.”

How to incorporate more walking into your lifestyle

“Walking must be daily and non-negotiable,” says Luber. “Set it up so it’s easy for you to achieve. Put an appointment in your diary for every morning at 8am, or every evening at 7pm, or whenever works for you. It’s vital to make it a habit that you can stick to.”

Esther Fox recommends small switches to boost those steps, “such as getting off the bus earlier and walking from A to B whenever you can. The human body has evolved to be able to walk very long distances,” she says. “Keeping up your ability to walk is one of the most important things you can do and I make it a priority with clients, especially those with health issues such as hip and knee replacements.”

However, no need to panic if you don’t hit your step goal every day. “Realistically, a lot depends on lifestyle and how much walking is involved in your day-to-day job,” adds Barreto-Ellis. “On Mondays, I can easily clock up around 15,000 steps just through my job and walking the dog. But on a Sunday, when I’m less active, it might only be 8000. It doesn’t matter. Your average over a week is what really makes a difference, so focus on that.”

How many calories do you burn walking?

Walking speed: 4kmh (slow)

68kg man: 100 calories per hour

86kg man: 114 calories per hour

57kg woman: 82 calories per hour

75kg woman: 90 calories per hour

Walking speed: 4.8kmh (moderate)

68kg man: 117 calories

86kg man: 133 calories

57kg woman: 95 calories

75kg woman: 105 calories

Walking speed: 6.4kmh (brisk)

68kg man: 167 calories

86kg man: 190 calories

57kg woman: 136 calories

75kg woman: 150 calories

Backpacking:

68kg man: 234 calories

86kg man: 266 calories

57kg woman: 190 calories

75kg woman: 210 calories