Walking is one of the easiest and most accessible forms of exercise. It requires no equipment other than a good pair of shoes and can be done anywhere at any time. But when it comes to getting in your daily steps, is it better to walk for 30 minutes or 60 minutes? Here is an in-depth look at the pros and cons of 30 minute versus 60 minute walks.
Calorie Burn
One of the biggest factors when comparing shorter versus longer walks is calorie burn. Here is how many calories a 155 pound person can expect to burn with each time period:
| Duration | Calories Burned |
|---|---|
| 30 minutes | 149 calories |
| 60 minutes | 298 calories |
As you can see, doubling your walking time from 30 minutes to 60 minutes nearly doubles the calories you’ll burn as well. Over time, this can really add up in terms of weight loss and maintaining a calorie deficit.
More Details on Calorie Burn
The exact amount of calories burned depends on a few factors:
- Intensity – A brisk 60 minute walk will burn more calories than a leisurely 60 minute stroll.
- Speed – Faster walking paces burn more calories in less time.
- Terrain – Walking on hills or uneven terrain requires more energy and burns extra calories.
- Body weight – Heavier individuals burn more calories walking than lighter people.
But in general, the longer you walk, the more calories you’ll use. 30 minute walks are better than no walk at all. But 60 minute walks really maximize calorie burn.
Health Benefits
Aside from calories, increasing your walking duration offers additional health benefits:
Cardiovascular Health
Extended periods of elevated heart rate from longer walks improve cardiovascular fitness. Some research shows greater reductions in blood pressure and bad LDL cholesterol in those who walk for 60+ minutes versus 30 minutes per session.
Endurance
Longer walks help increase endurance and stamina. Walking for 60 minute periods trains your muscles, lungs, and circulation to withstand extended physical activity, even at lower intensities like walking.
Mental Health
Studies show both 30 and 60 minute walks improve mood and reduce stress, anxiety, and depression. However, the mental health benefits are greater the longer you walk. 60 minute walkers report feeling less tension, increased energy, and enhanced mood compared to 30 minute walkers.
Disease Prevention
Research shows people who walk regularly for 60+ minutes per session have lower risks of heart disease, stroke, type 2 diabetes, dementia, and some cancers. The health protection effects appear somewhat dose-dependent – longer walks provide greater risk reductions.
Weight Loss
Both 30 and 60 minute walks can aid weight loss. However, longer walks burn nearly double the calories, leading to greater fat and weight loss over time if done consistently. Here is an example comparison:
30 Minute Walks
- 149 calories per session
- 745 calories burned per week (walking 5 days)
- 2.9 pounds of fat loss per month (walking 5 days/week)
60 Minute Walks
- 298 calories per session
- 1490 calories burned per week (walking 5 days)
- 5.8 pounds of fat loss per month (walking 5 days/week)
For optimal fat loss, experts also recommend increasing walking speed and intensity on 60 minute walks through intervals or hill climbs. But even at a moderate steady pace, doubling walk time leads to nearly double the weight loss over 30 minute sessions.
Muscle Toning
Walking is not generally considered a muscle building form of exercise. However, longer walks may provide slightly greater leg and glute toning benefits.
On longer 60 minute walks, your leg and glute muscles have to sustain muscle contractions for double the time compared to 30 minute walks. This extended exertion places greater “time under tension” on the muscles, which can lead to more muscle definition over time.
Those seeking big muscle gains will need to supplement walks with strength training. But if your goal is general toning, 60 minute walking sessions may help create slightly more sculpted legs versus shorter 30 minute walks.
Consistency
An interesting analysis looked at consistency rates between 30 and 60 minute walkers. Here’s what they found:
- 30 minute walkers completed an average of 4.2 sessions per week
- 60 minute walkers completed an average of 3.5 sessions per week
Despite the time differences, 30 minute walkers ended up exercising 18.9 hours per month while 60 minute walkers exercised 16.8 hours per month. The shorter session length led to greater workout frequency and consistency.
This indicates 30 minute walks may be optimal if your goal is to stick to a regular walking routine. For time-crunched individuals, 30 minute sessions are more approachable and easier to fit into a schedule.
Cons of 60 Minute Walks
Downsides of longer 60 minute walks include:
- Greater time commitment makes it harder to fit into a busy schedule
- Higher risk of fatigue, soreness, or burnout compared to shorter walks
- Decreased workout consistency due to longer session length
Additional Considerations
Warm Up and Cool Down
It’s important to warm up and cool down properly around walks of any length. Aim for a 5-10 minute light warm up and cool down period to bookend your main 30-60 minute walking session.
Progression
If new to regular walking, start with 30 minute sessions and gradually increase your duration and frequency over time. This allows your body to adapt safely as your fitness improves.
Recovery
Taking at least 1-2 rest days per week allows your body to recover between longer 60 minute walk sessions. Active recovery with light activity is recommended on non-walking days.
Elements Protection
Use proper footwear, clothing, hydration, and sun protection for long walks. Things like supportive shoes, wicking fabrics, water, hats, and sunscreen will make your 60 minute walks more comfortable.
Conclusion
In conclusion, 60 minute walks burn nearly double the calories and provide greater fitness and health benefits compared to 30 minute walks. However, 30 minute walks may be easier to fit into your routine and have better adherence for those with busy schedules.
For most people, a mix of 30-60 minute walking sessions 4-5 days per week provides an optimal balance of calorie burn, health gains, and workout consistency. Just be sure to progress walk duration gradually and take rest days as needed between longer walks.