How Much Should I Walk According to My BMI?

Walking Based on BMI – Best Routine for a Healthy Lifestyle

The medical community uses the Body Mass Index (BMI) as an indicator of body fat based on weight and height. Therefore, to maintain a healthy lifestyle, you need to walk based on your BMI. Walking and other forms of physical activity help you stay healthy by burning calories, lowering blood sugar, boosting the immune system, relieving joint pains, and also improving heart health.

Walking Regime According to Your BMI

According to your BMI, you can fall under any of the four groups:

Underweight: If you are underweight, that is, if your BMI is below 18.5, you can briskly walk for 15 minutes daily to maintain a healthy lifestyle.
Healthy: If your BMI falls between the range of 18.5 to 24.9, brisk walking 30 minutes daily should be sufficient for you.
Overweight: Brisk walking at least 45 minutes is necessary if your BMI falls between 25 and 29.9, which is overweight.
Obese: If your BMI is above 30, it clearly indicates obesity. Thus, it is necessary that you walk for at least an hour to maintain a healthy lifestyle and manage your weight.

Thus, we can conclude that the more your BMI is, the more you can benefit from walking or other physical activities.

Other Influential Factors for Your Walking Regime

BMI is not the only factor that should be taken into account when you plan on a walking schedule. Other important factors that you must consider are your age, sex, diet, and metabolic rate.

Sex: Women lose weight slower than men because of differences in hormonal levels and body composition.
Diet: If you are maintaining a regular walking routine, you must intake a balanced diet rich in protein, fibre, and other nutrients.
Metabolic Rate: if you are young or have a very high metabolic rate, you will burn calories faster.

Tips to Create a Personalised Walking Regime According to Your BMI

Walking is the most simple form of exercise that you can easily fit into your daily routine. Some effective tips to create a customised regime according to your BMI are:

Establish Your Baseline: Find out how many steps you take weekly using a pedometer or smartphone. Divide that by 7 and set your daily average steps.
Set Practical Goals: Once you know how many steps you take daily, follow them diligently and try to increase them gradually.
Review Your Progress: Keep track of your progress and review it on a weekly basis. Seeing yourself improve will keep you motivated.
Gradually Increase Your Intensity: As you slowly become comfortable with your set routine, try to increase the intensity by making the walk more challenging by:
You can increase your speed slowly but steadily.
Choose uphill routes or hilly terrains.

Using BMI as a Tool to Understand Health Conditions

BMI is a useful tool that doctors often use to begin a discussion about your weight loss journey. As crucial as a healthy BMI is, one must not neglect other important factors like healthy diet plans, sleep patterns, and stress levels.

Including walking in your daily schedule will also help manage these factors to design a holistic approach towards health and well-being.