From the Guidelines
To lose 15 pounds through walking alone at your height of 5'2" and weight of 150 pounds, you should aim to walk for about 60-90 minutes daily at a moderate pace (3-4 mph). This recommendation is based on the most recent and highest quality study, which suggests that increased physical activity is crucial for long-term weight management and improved health 1. The study published in 2020 in the Obesity Reviews journal provides evidence-based guidelines for lifestyle management, including physical activity recommendations for weight loss in adult women.
Key Recommendations
- Aim for 60-90 minutes of moderate-intensity walking per day to create a calorie deficit of approximately 500-750 calories per day
- Split walking into multiple sessions if needed, such as 30 minutes in the morning and 30-60 minutes in the evening
- Ensure proper supportive footwear and stay hydrated throughout the walking routine
- Complement walking with a modest reduction in caloric intake (200-300 calories per day) to enhance weight loss results
Rationale
The science behind this approach is that one pound of fat equals roughly 3,500 calories, so creating a consistent daily deficit through increased physical activity helps burn stored fat while improving cardiovascular health and muscle tone. It is essential to start with shorter durations if you're new to exercise and gradually build up to the recommended time.
Additional Considerations
- Include weight training 2-3 times per week to enhance overall fitness and weight loss results
- Distribute physical activity throughout the week, with no more than 2 consecutive days without physical activity
- Monitor progress and adjust the walking routine as needed to achieve the desired weight loss goal of 15 pounds in about 10-15 weeks.
From the Research
Daily Walking Duration for Weight Loss
To lose 15 pounds, a 150-pound, 5'2" individual should aim to walk daily, but the exact duration is not explicitly stated in the provided studies. However, some studies provide insights into the effects of walking on weight loss:
- A study published in 2002 2 found that walking 30 minutes, 5 days a week, or 60 minutes, 5 days a week, in combination with a low-fat diet, resulted in similar and significant weight loss in overweight premenopausal women.
- Another study from 2004 3 suggested that walking 15 minutes per day may not be enough to prevent obesity, and that 60 minutes of slow walking or 30 minutes of moderate or brisk walking per day may be more effective in increasing physical activity at the population level.
- A 1999 study 4 found that accumulated short bouts of brisk walking (5-10 minutes per bout) can be as effective as single daily bouts of longer duration (20-40 minutes) in improving aerobic fitness, but may not be as effective in benefiting blood lipid profiles.
Walking Intensity and Frequency
The intensity and frequency of walking are also important factors to consider:
- A study from 2008 5 recommended moderate-intensity physical activity (3-6 METs) for at least 30 minutes, 3-5 days a week, for general health benefits, and 60 minutes, 5-7 days a week, for body weight control.
- A 2017 systematic review 6 suggested that 100 steps per minute is a commonly prescribed walking cadence for adults to achieve moderate intensity, but older adults may require a higher cadence.
Key Findings
Key findings from the studies include:
- Walking 30 minutes, 5 days a week, or 60 minutes, 5 days a week, can result in significant weight loss 2.
- Accumulated short bouts of brisk walking can be an effective way to improve aerobic fitness 4.
- Moderate-intensity physical activity, such as walking, is recommended for at least 30 minutes, 3-5 days a week, for general health benefits 5.