Bariatric Weight-Loss Surgery

How Much Should I Walk According to my BMI Calculator?

Dr. Jason F. Moy
Dr. Brian T. Chin
Daniel Roman
July 7, 2022
How Much Should I Walk According to my BMI Calculator?

Walking is an essential part of living a healthy lifestyle. The benefits of taking daily walks are seemingly endless. It’s proven that walking everyday can reduce your risk of heart disease, stroke, cancer, and diabetes. Not to mention the exposure to fresh air and sunlight can reduce symptoms of depression or anxiety, and improve your quality of life significantly. Walking brings joy! Although walking comes highly recommended from doctors across the globe, it’s important to know how much you should walk based on your BMI (Body Mass Index). Understanding the basics of BMI, learning about the BMI Calculator, and planning your daily walks based on your BMI will aid you greatly in your health journey. With so many opportunities to count your steps or mileage, it’s never been easier to get your daily steps in! 

Calculator for Body Mass Index

First thing’s first–how do we define BMI? BMI is a mathematical calculation that is used to measure body fat percentage. To calculate your BMI, take your weight in pounds and divide it by your height in inches. You can reference our BMI Chart to gain a better understanding of where you land on the scale. It’s important to note that you should take all health conditions into consideration when calculating your BMI. 

How Much Should I Walk According to my BMI Calculator?

You may have heard the general advice to take at least 10,000 steps a day. With the rise in popularity of handheld and portable pedometers, many people now strive for 10,000 steps a day or more. While that’s a healthy amount of walking, it may be a lofty goal for some. That being said, your walking routine depends on how much weight you’re looking to lose. Starting slow and making the right choices, one day at a time, will work to your benefit.

Going from a sedentary, or inactive lifestyle to a highly active one takes time. For someone who has a higher BMI, or for someone who is just beginning to change their habits, we recommend walking at least 30 minutes a day. This amounts to roughly 3,000-5,000 steps a day, or 1.5-3 miles. The same also applies to someone who lands lower on the chart, but isn’t actively exercising. Walking can prove to be just as effective as running when it comes to weight-loss and health. To reduce the amount of stress you’re putting on the body, start small, and work your way up from there. It’s never too late to start somewhere.

For someone who lands lower on the BMI Chart, your walking routine can last up to 60-90 minutes or more. This approximately hits the 10,000 step mark. Some may even be walking more than 10,000 steps, which equates to 5-7 miles a day. This is all dependent on your unique medical background, exercise habits, diet, and lifestyle. Based on your BMI and background, you can gauge a sense of how much you should be walking daily. The average American should be getting a minimum of 30 minutes of exercise a day. 

For optimal weight loss, the ideal target is to walk 5 miles a day. That being said, you must take all health concerns into consideration before beginning your weight loss journey. Consulting with a health professional is always a wise choice, as each person’s journey will be unique to the individual.

Where Do I Start?

Here at BASS Bariatric Surgery, we all recommend getting out there and putting on your walking shoes! Walking is an excellent first step for those looking to lose weight, change their habits, or live a healthier lifestyle. If you’re serious about combating obesity and the health-related concerns that come with it, feel free to request a bariatric consultation, or call us at (923) 281-3711. We believe that every person deserves to live a healthy, free, and high-quality life. Contact one of our experts today to help you reach your weight loss goals. With BASS Bariatric, weight loss becomes a reality.

About The Author

Daniel Roman, Content Writer

Daniel Roman is a Digital Content Writer at BASS Medical Group. He received his Masters in Journalism from UC Berkeley in 2021. Daniel has published multiple newspaper articles covering public health issues. His latest was a magazine cover story on pandemics and diseases that he co-wrote with Dr. Elena Conis, a historian of medicine, public health, and the environment.

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