For those trying to lose weight, exercise is often key – but it can sometimes be time-consuming or require expensive gym equipment. But a GP says one simple exercise could be best for weight loss – and it won’t cost you anything.

Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, said walking can enhance weight-loss progress, support wider wellbeing, and help people build more consistent daily movement habits. He said: “Walking is one of the most effective ways to incorporate exercise into a daily routine. It’s extremely accessible, requiring no prior fitness equipment, and it’s free. This makes it an ideal way to manage weight effectively.

“One of the biggest benefits of walking is that it’s sustainable. Many people begin weight-loss journeys but are quickly put off by intense exercise routines and restrictive approaches that are difficult to maintain in the long term. Walking, however, can easily be incorporated into everyday life, such as a lunchtime stroll or opting to walk short distances instead of relying on public transport.

“It’s worth noting that walking alone may not lead to significant weight loss without wider lifestyle changes, but it can absolutely support healthier habits and reduce sedentary behaviour. When combined with a balanced diet and consistency, walking can be a simple but effective way to enhance progress.”

The Benefits of Walking Beyond Weight Loss

Dr Grant said: “Outside of weight loss, walking can benefit our physical and mental health in a variety of ways. Walking regularly can improve cardiovascular health, reduce stroke and heart attack risk, support joint mobility, and increase stamina. It’s also great for the mind. Research has shown that even 20-30 minutes of walking can significantly reduce cortisol levels, making it a simple way to relieve stress while also supporting physical health.

“This can be especially important for those trying to lose weight, as sleep, stress levels, mental wellbeing, and consistency all play an important role in how sustainable someone’s progress is.

How to Make Walking More Effective

“To make walking even more effective and potentially enhance results, I recommend increasing intensity or opting for more walks throughout the day. Walking at a brisker pace or choosing routes with sharper inclines are both great ways to do this.

“Brisk walking is especially useful because it raises the heart rate more than a stroll, while remaining manageable for many people. While walking briskly, someone should be able to talk while walking, but feel slightly more out of breath than usual.

Why Consistency Matters Most

“One of the most important pieces of advice when it comes to walking is that consistency matters more than perfection. A person does not need to hit a specific step count each day for this exercise to be beneficial. Regularly increasing movement over time can support long-term progress.

“For those with existing health conditions, mobility concerns or significant amounts of weight to lose, it may be sensible to seek medical advice before making major changes to activity levels, particularly if they experience chest pain, dizziness or unusual shortness of breath.

“Overall, walking is one of the simplest and most accessible ways people can support their weight loss progress. It may not feel as intense as other forms of exercise, but when done consistently, it can play a meaningful role in improving activity levels and supporting long-term health.”