How One Woman Shed 92 Lbs by Walking To Lose Weight: Her Journey and the Benefits of Walking

It’s no secret that regular exercise is key to shedding pounds. But you don’t have to engage in exhausting morning runs or intense weight lifting to start seeing results. Walking to lose weight can deliver big benefits.

“Walking can be beneficial for weight loss, as it increases energy expenditure in a low-intensity manner,” explains Alexander Rothstein , instructor and coordinator for the exercise science program at New York Institute of Technology. “Higher energy expenditure means individuals will burn more calories, which increases fat loss,” he adds. “It is important to note that this is a minor change in calories compared with higher-intensity exercise (like running) or dietary changes, but it absolutely counts.”

Plus, it’s free, which means you can get started incorporating it into your lifestyle right away. Keep reading to learn how one Woman’s World reader lost 92 lbs. by walking, and how can improve your health too!

Virginia’s walking to lose weight success story

For always-slim Virginia Harmon, gaining five pounds a year didn’t seem like a big deal… until she realized she was 100 pounds overweight. Next came knee replacements, a pacemaker and medications for blood pressure, cholesterol and arthritis. Finally, she put her foot down, thinking: “I don’t want to be unhealthy anymore . ”

Virginia had always been a walker, but during the pandemic she decided to boost her count to 10,000 steps a day and watch her food portions. Her husband joined in. They made sure to take at least 250 steps every waking hour. Virginia says, “I wanted to come out of the pandemic like a butterfly after being a caterpillar.”

During cold Ohio days, the couple walked inside, marching to music from their beloved Ohio State University marching band. Outside on their hillside ranch, they made good use of the stairs in their terraced yard. Walking backward also helped with balance and posture.

Weight Loss

Shed Pounds and Boost Calorie Burn With Our Walking Plan for Weight Loss

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A walking to lose weight win

Within three months, Virginia was able to get off three of her meds. Her stamina grew as she shed two pounds a week, and 92 pounds in a year, changing from size 24 to 12. All that exercise also helped reduce loose skin and wrinkles. A relative told Virginia, “You look like a movie star. You look 20 years younger!”

While Virginia still has occasional setbacks, she used Lisa Asbell’s WELL program for inspiration to stay on track.  Best of all: Virginia achieved her truest goal: “Now I’m able to enjoy my golden years!”

Benefits to walking to lose weight

Experts say that 30 minutes of walking most days of the week will deliver the most benefits. However, even short walking breaks can be beneficial—especially if it means you’re more likely to do it! “It's all about consistency, as with most exercise,” says Stacy Orsborn , ACE certified personal trainer and co-founder and president of fitness for VICTRESS MVMT .

And weight loss isn’t the only perk that comes with adding regular walking to your routine. Here are some of the other perks you can expect from the low-intensity aerobic exercise:

• More energy

Walking increases cognitive activity (like focus and concentration), breaks up sedentary and monotonous activities (like computer work) and boosts blood circulation—all helpful for an energy boost. This is especially true “when done outdoors, since exposure to sunlight can improve vitamin D levels,” Orsborn says . (Check out how to maximize the benefits of your walk .)

• Less knee pain

In a Baylor College of Medicine study of more than 1,000 osteoarthritis sufferers aged 50 and older, walking for exercise reduced the risk of new pain by 40%. Taking regular walks helps circulate oxygen- and nutrient-rich joint fluid, which slows future damage within the joint. Even more good news? The researchers shared that gentle walking may also ease pain if you’re already feeling discomfort.

• Better sleep

Taking a stroll is one of the easiest ways to ensure a peaceful slumber. “Walking, especially in the evening, can promote better sleep by helping regulate the circadian rhythm [your natural body clock], lowering stress hormones like cortisol, and setting a calming tone for bedtime away from electronics,” says Orsborn. Walking for as little as 15 minutes can do the trick!

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• A happier mood

“Physical activity has been linked to the release of endorphins, which function as natural pain-killers and mood enhancers,” explains Rothstein. It also activates the release of a natural substance in the body that leads to a “runner’s high”, meaning an instant mood lift!

• Stronger bones

"Walking can also help bone density, which is big for women, especially post-menopausal women, as it’s a weight-bearing exercise that helps prevent osteoporosis,” adds Orsborn. “It’s also known to aid digestion and improve posture, which can prevent long-term musculoskeletal issues."

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .