Why walking is still one of the most underrated tools for fat loss

Walking often gets dismissed as "too easy" to count as truly beneficial exercise. But here’s the truth: Walking is one of the most underrated, effective, and sustainable habits you can do for weight management and overall health.

It might not feel intense, but that doesn’t mean it’s not doing serious work behind the scenes.

Yes, walking burns calories (more than you think)

Every 1,000 steps can burn anywhere from 30–40 calories. Hitting 8,000–10,000 steps daily can burn anywhere from 250–400 calories—a moderate-to-large-sized meal.

That might not sound like much next to a High-Intensity Interval Training (HIIT) session, but remember: Fitness isn't about one big burn, it's about small, consistent efforts that stack up over time.

If you're working towards a fat loss goal, those daily steps are crucial in achieving your daily calorie deficit. And with fitness trackers and smartwatches on everyone's wrists, it’s now easier to track overtime than ever before.

It’s not just about fat loss

Walking brings a ton of other benefits beyond burning calories:

• You can do it anywhere for zero cost.

• It’s gentle on your joints.

• It supports mental health and reduces stress.

• It improves heart health, blood sugar regulation, and digestion.

• It helps reduce muscle soreness after training (improved circulation).

Think of walking as your reliable recovery partner. It keeps your body moving, your mind clear, and your stress levels in check.

Walking + strength training = The sweet spot

Walking alone is effective, but if you want to change your body composition, walking and strength training are where the real magic happens:

• Walking doesn’t interfere with strength gains or recovery like intense cardio can.

• Strength training helps you build lean muscle.

• Walking helps manage weight and keeps your body active throughout the day.

Aim for 8,000 steps daily and 2–3 strength training sessions weekly. That combo? It's golden.

The most sustainable habit you’ll ever build

Walking is one of the easiest habits to stick with for life. You don’t need a gym, fancy gear, or a personal trainer. You just need a pair of comfortable shoes, some time, and a commitment to show up and get it done.

At Root Fitness, we specialise in strength training and hypertrophy, weight loss and weight management, sustainable habit building, personal training in Singapore, and online training and nutrition coaching (worldwide).

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