How Much Should I Walk According to My BMI?

Maintaining an appropriate body weight is essential for living a healthy life. One of the most effective ways to achieve and maintain a healthy weight is by incorporating physical activity into your daily routine. Walking is an excellent form of exercise that can help you lose weight, maintain a healthy BMI, and reduce the risk of chronic diseases.

In this article, we will discuss how much you should walk according to your BMI. We will also explore the benefits of walking and provide tips on how to incorporate this activity into your daily routine.

Understanding BMI

BMI, or body mass index, is a measure of body fat based on height and weight. It is a simple and widely used method for assessing whether an individual has a healthy body weight. BMI is calculated by dividing weight in kilograms by the square of height in meters.

BMI is categorized as underweight, normal weight, overweight, and obese. The following table shows the BMI categories and their corresponding ranges.

BMI Categories BMI Ranges
Underweight less than 18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obese 30.0 and above

How much should you walk according to your BMI?

if you’re wondering how much should i walk according to my BMI, the answer is that it varies. The following table shows the recommended amount of walking based on BMI categories.

BMI Categories Walking Recommendation
Underweight 30 minutes/day
Normal weight 30 minutes/day
Overweight 60-90 minutes/day
Obese 60-90 minutes/day

It’s important to note that the above recommendations are for moderate-intensity walking, which means that you should be able to talk but not sing while walking. If you prefer to do vigorous-intensity walking, the recommended time can be halved.

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Benefits of walking

Walking has numerous health benefits, including:

  1. Helps with weight loss: Walking is a low-impact exercise that burns calories and can help you lose weight.
  2. Reduces the risk of chronic diseases: Regular walking can lower the risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer.
  3. Improves cardiovascular health: Walking can improve cardiovascular health by strengthening the heart, reducing blood pressure, and improving cholesterol levels.
  4. Boosts mood and mental health: Walking can boost your mood, reduce stress and anxiety, and improve mental health.

Tips for incorporating walking into your daily routine

Here are some tips to help you incorporate walking into your daily routine:

  1. Start small: If you’re new to walking, start with a few minutes a day and gradually increase the time and intensity.
  2. Make it a habit: Schedule walking into your daily routine and stick to it.
  3. Find a walking buddy: Walking with a friend or family member can make it more enjoyable and help you stay motivated.
  4. Mix it up: Vary your walking route, speed, and intensity to keep things interesting.


In conclusion, walking is one of the simplest and most effective forms of exercise that can benefit individuals of all ages, body types, and fitness levels. By walking regularly, you can not only maintain a healthy weight but also improve your cardiovascular health, strengthen your bones and muscles, reduce stress and anxiety, and boost your overall sense of well-being. 

When it comes to determining how much you should walk according to your BMI, it is important to consider your individual goals, limitations, and preferences. Always consult with a healthcare provider before starting a new exercise program, and gradually increase the duration and intensity of your walking sessions over time. 

With consistency and dedication, walking can become a lifelong habit that contributes to a healthier, happier, and more fulfilling life. So, take the first step towards a healthier lifestyle today, and start walking your way to better health!