If you’re a woman in your 40s, 50s, or 60s, struggling to lose weight, you’re not alone. Many women in this stage of life experience hormonal changes that make weight loss feel harder than ever, especially around the middle. The usual tricks that worked in your 20s and 30s—like cutting calories and doing cardio—just don’t seem to have the same effect anymore. Perhaps you’ve heard that walking for weight loss can help, but you’re sceptical about whether it’s enough to really make a difference.

At Trinity Transformation, we help women just like you every day. We understand the unique challenges that come with this phase of life—whether it’s stubborn weight gain, lack of energy, or simply feeling like nothing seems to work anymore.

Through our Fit Over 40 programme, we’ve guided women to lose weight, regain their confidence, and feel amazing in their clothes again, all through sustainable, menopause-friendly approaches.

Walking is one of the simplest yet powerful tools we recommend, and it can make a real difference when done correctly.

In this article, we’ll explore how walking can support your weight loss goals, whether aiming for 10,000 steps a day is right for you, and how to maximise the benefits of walking as part of your routine.


Health Benefits of Walking For Weight Loss

And it’s not only weight benefits you will see, walking every day offers numerous health benefits, especially for women over 40 who are navigating the challenges of menopause.

Some of the key benefits are:

1. Boosts Weight Loss

Walking might seem simple, but it can be a powerful tool for weight loss, especially when done regularly. It burns calories and encourages fat loss, particularly when paired with a healthy diet.

For women dealing with weight gain around the middle, which is often linked to hormonal changes during menopause, walking can help shift that stubborn fat. The beauty of walking is that it’s accessible and easy to stick with, meaning over time, the results start to show.

A 2022 study found that slow, longer-duration walking resulted in greater total fat loss compared to faster walking in the short term, especially for overweight individuals.

Both slow and fast walking, however, were equally effective in reducing visceral fat. This suggests that walking at any speed can support fat loss, but slower, consistent walks may offer quicker results for overall body fat reduction.

A brisk 30-minute walk can burn around 150 calories, and if you’re consistent, those daily walks add up to real results. It’s also gentle on the body, so you can recover faster, unlike high-impact workouts that might leave you feeling too sore to keep going.

2. Improves Heart Health

Walking does wonders for heart health. It’s an aerobic exercise, which means it gets your heart pumping, helping to lower your blood pressure and cholesterol.

Over time, this reduces your risk of heart disease, which becomes more of a concern as you age, particularly after menopause when the protective effects of oestrogen decline.

Walking also improves circulation, ensuring your heart doesn’t have to work as hard to pump blood around the body.

A meta-analysis found that for older adults, taking more daily steps significantly lowered the risk of cardiovascular disease (CVD).

This reinforces that a simple habit like a daily walk can lower your risk of heart disease, making it an easy and effective way to look after your heart long-term.

3. Reduces Stress and Anxiety

When life gets overwhelming, walking can be a great way to reset your mind. It’s not just your body that benefits—your mental health gets a boost too. Walking releases endorphins, those feel-good hormones that reduce feelings of stress and anxiety.

This is especially important during menopause when emotional ups and downs can feel more intense due to hormonal shifts. Walking outside, especially in nature, can have an even greater calming effect.

It’s like hitting the pause button on life’s stresses, and the mental clarity you gain from it can help you tackle the day with a more positive outlook.

4. Supports Bone and Joint Health

As a weight-bearing exercise, walking strengthens your bones and helps keep osteoporosis at bay, which is a common concern for women after menopause.

Your bones are living tissue, and they become stronger when they have to support your body weight. Walking helps maintain bone density, reducing the risk of fractures.

At the same time, it’s low impact, so it’s much easier on your joints than running or other high-impact exercises. This makes it a perfect exercise if you’re looking to stay active without putting too much strain on your knees, hips, or other joints that might be starting to feel stiff or achy.

5. Improves Blood Sugar Control

Walking can be particularly helpful in managing blood sugar levels, which is vital as insulin sensitivity tends to decrease with age. After eating, going for a short walk can help your muscles absorb glucose from the bloodstream, preventing blood sugar spikes.

For women going through menopause, when hormonal changes can make blood sugar regulation more difficult, this can be a simple and effective way to maintain balance.

Regular walks can also lower your risk of developing Type 2 diabetes, and if you’re already managing diabetes, walking can be an excellent way to improve control over blood sugar levels.

6. Boosts Energy Levels

It might seem counterintuitive, but moving your body actually increases your energy. If you’re feeling sluggish or tired, especially during menopause when energy levels can dip, a brisk walk can wake you up.

Walking increases the flow of oxygen throughout your body and stimulates the production of adrenaline, both of which help you feel more alert and energised. It also helps improve your overall stamina.

So, over time, you’ll feel more energised in your daily life and less likely to suffer from the fatigue that often comes with hormonal changes.

7. Supports Mental Clarity and Focus

Many women experience “brain fog” during menopause, where concentration and focus seem harder to maintain. Walking can help with this too.

As you walk, the increased blood flow delivers more oxygen to your brain, which improves cognitive function.

This can lead to sharper thinking, better memory, and improved problem-solving abilities. So, when your mind feels cloudy or distracted, stepping out for a walk can help clear the cobwebs and give you a mental boost.

8. Improves Sleep

Regular physical activity like walking can improve sleep quality. Struggling to get a good night’s sleep? You’re not alone—many women find that menopause brings restless nights and insomnia.

The good news is that walking can help improve the quality of your sleep.

A 2019 study found that women who were more active throughout the day reported having a better sleep than those who were less active. Regular physical activity is known to help regulate the body’s circadian rhythm, which controls your sleep-wake cycle.

Morning or afternoon walks can signal to your body when it’s time to wind down in the evening, making it easier to fall asleep and stay asleep.

And not only that, walking reduces stress, which is often a culprit behind poor sleep. Just remember to avoid walking too late in the evening, as it might leave you feeling too energised to settle down for bed, helping women who struggle with insomnia or restless sleep during menopause.

Walking in the morning or afternoon also helps regulate your circadian rhythm, making it easier to fall asleep at night.


A group of our Trinity clients hiking in the mountains. An example of how walking for weight loss is beneficial.

Why Is Walking Better Than Running for Weight Loss?

Many people think running is the only way to burn fat quickly, but for women over 40, walking might actually be a better option. Here’s why:

  • Low Impact, High Return: Running is a high-impact exercise, which can put stress on the joints—especially knees, hips, and ankles. For women experiencing menopause-related joint pain or stiffness, this can lead to injuries. Walking, on the other hand, is low impact, making it a safer, sustainable option for long-term weight loss.
  • Sustained Effort Burns Calories: While running burns more calories per minute, walking allows you to stay active for longer periods. You may burn more calories overall by walking for a longer time than you would from a short run. This makes walking a perfect option for those aiming for fat loss rather than quick bursts of activity.
  • Mental Health Benefits: Walking, particularly outdoors, can significantly improve mental health by reducing stress, anxiety, and even symptoms of depression. Stress is a big factor in weight gain, particularly around the belly area, as it raises cortisol levels, leading to fat storage. A daily walk can reduce stress hormones and help manage weight effectively.
  • Consistency is Key: Running requires a higher fitness level and can be difficult to maintain, especially as your body changes. Walking, however, is easy to stick with and can be done daily without much risk of injury or fatigue. Consistency is key to losing weight, and walking offers that.

Does Walking Help You Lose Weight?

The short answer is yes—walking does help with weight loss. Walking is a low-impact form of physical activity that burns calories, improves mental health, and boosts overall fitness levels without the strain of high-impact exercises like running.

For women over 40, this makes it particularly appealing.

As you age, hormonal changes during menopause cause a decrease in muscle mass, which slows your metabolism and makes it harder to burn calories.

Walking regularly can counteract this by increasing your daily calorie burn and helping reduce body fat.

But while walking alone is beneficial, to lose weight, you need to make sure you’re doing it the right way. That’s where the idea of walking 10,000 steps comes into play.

10,000 Steps a Day: Is It Good for Weight Loss?

The idea of walking 10,000 steps a day has become a popular goal, but is it necessary for weight loss?

The truth is, 10,000 steps can be a helpful benchmark because it encourages people to move more, having a set number to hit each day can increase your motivation to get up and get it done.

10,000 steps is a great way to break the cycle of sedentary behaviour, especially for women who may be sitting for long periods at work or home.

However, if you’re not hitting 10,000 steps every day, don’t be discouraged. Weight loss comes down to burning more calories than you consume, and every step helps.

Even increasing your step count gradually can make a significant difference.


How Many Calories Does 10,000 Steps Burn?

The number of calories burned by walking 10,000 steps depends on factors like your weight, pace, and terrain. On average, most people burn between 300 and 500 calories from 10,000 steps.

Heavier individuals or those walking at a faster pace or on hilly terrain will burn more calories.

Walking is an effective way to maintain a calorie deficit, which is key for weight loss, making 10,000 steps a good target for staying active and burning extra calories.

How Many Hours is 10,000 Steps?

The time it takes to walk 10,000 steps depends on your pace. At a moderate walking speed of 3-4 miles per hour, it usually takes between 1 hour and 40 minutes to 2 hours to complete 10,000 steps, covering roughly 5 miles.

Walking faster can reduce the time, while a more leisurely pace would take a bit longer.


3 of our Trinity clients walking for weight loss in the hills of Majorca on one of our Trinity retreats.

Most Efficient Ways to Walk 10,000 Steps

The most efficient ways to walk 10,000 steps are to integrate walking into your daily routine. Walking for 30 minutes in the morning and evening, taking the stairs instead of the lift, and using a walking pad while working can all help you reach your goal more easily.

The key is to stay consistent and make walking a habit rather than a chore. If you’re wondering, how to increase your walking, here are a few tips:

  • Break It Up: You don’t have to walk for hours straight. Take a brisk 10-minute walk after each meal, and you’ll quickly accumulate more steps.
  • Use a Walking Pad: If you have a desk job, using a walking pad can be a game-changer. It allows you to stay active while working, helping you rack up more steps without even leaving your desk.
  • Walk Instead of Drive: Whenever possible, walk to your destination instead of driving. Small changes like walking to the shops or taking the stairs can add up.
  • Get a Walking Buddy: Walking with a friend or family member can make it more enjoyable and help you stay consistent.
  • Invest In A Fitness Tracker: This can be a fun way to keep your momentum going and give you the motivation to hit your step count for the day.
  • Download A Walking App and Switch Up Your Route: Walking the same streets everyday can get boring even for the most avid walker, but luckily, the UK is home to some of the most beautiful scenic hikes, consider finding hiking trails near you to make it more interesting.

Do Walking Pads Help You Lose Weight?

Walking pads, or under-desk treadmills, have become a popular tool for staying active while working, especially with the rise of standing desks. These walking pads can be a great way to add movement into your day if you have a sedentary job.

Walking slowly on a treadmill during work can burn extra calories, help lower blood sugar, and reduce your risk of heart disease.

While a walking pad won’t replace a full workout, it can be an excellent way to increase your overall daily steps, especially if you’re struggling to find the time to hit 10,000 steps with the pressures of daily life.

Walking for Weight Loss Success

Walking isn’t just a quick fix; it’s a sustainable form of exercise that supports long-term weight loss and health benefits.

By incorporating walking into your daily routine, you’ll enjoy more than just the physical changes—it will help improve your mental health, manage menopause symptoms, and reduce your risk of diseases like heart disease and diabetes.

If you’re serious about achieving your weight loss goals and regaining your confidence, walking is an excellent first step, but it’s just the beginning.

For faster, more sustainable results, our Fit Over 40 programme combines walking with Low Impact Strength Training (LIST), which is scientifically proven to burn fat and boost metabolism for women over 40.


Take the Next Step

Ready to start your journey to a healthier, happier you? Whether you’re just beginning or looking for a more structured programme, we’re here to help. Here’s how to get started:


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Frequently Asked Questions

Can I Lose Weight By Walking 30 Minutes Every Day?

Yes, walking for 30 minutes every day can help you lose weight, especially when combined with a healthy diet.

Is Walking In Place The Same As Walking?

Yes, walking in place can still help you burn calories, though walking outdoors or on a treadmill may offer better cardiovascular benefits.

How Many Minutes is 10,000 Steps?

It typically takes 1 hour and 40 minutes to 2 hours to walk 10,000 steps, depending on your pace. This covers about 5 miles on average.

Can You Lose Belly Fat By Walking?


Yes, walking regularly can help reduce belly fat. Studies show it can lower both subcutaneous and visceral fat, especially when combined with a balanced diet.

Is it Better to Run or Walk to Lose Weight?

Both are effective, but walking is easier on the joints and can be more sustainable long term. Running burns more calories quickly, but walking consistently can lead to significant fat loss, especially around the middle.

How Soon Will I See Results From Walking?

You may start to notice changes in your fitness level and energy within a few weeks. Visible results like weight loss and improved muscle tone can typically be seen after 4 to 6 weeks of consistent walking.

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