![\"walking](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/05\/1_GettyImages-2235275505.jpg\")
<\/p>\nDr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, says walking for weight loss is sustainable, accessible and costs nothing<\/p>\n
walking can boost weight-loss progress, support overall wellbeing, and help people establish more consistent daily movement habits – stock photo<\/p>\n
For those looking to shed some pounds, exercise is often crucial \u2014 but it can frequently be time-consuming or demand costly gym equipment. However, one GP believes a single straightforward exercise could be the most effective for weight loss \u2014 and it won’t cost you a penny.<\/p>\n
Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, says walking can boost weight-loss progress, support overall wellbeing, and help people establish more consistent daily movement habits.<\/p>\n
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.<\/p>\n
“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.<\/p>\n
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, reports the Express<\/a>.<\/p>\n A doctor has explained a simple, free, effective way to lose weight that doesn’t involve heading to the gym or buying any specialist equipment(Image: Getty)<\/p>\n “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.”<\/p>\n The Benefits of Walking Beyond Weight Loss<\/p>\n 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.<\/p>\n “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.<\/p>\n “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.”<\/p>\n How to Make Walking More Effective<\/p>\n “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.<\/p>\n Walking is an effective and free exercise(Image: Getty)<\/p>\n “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.”<\/p>\n Why Consistency Matters Most<\/p>\n “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.<\/p>\n “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.<\/p>\n “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.”<\/p>\n Want to see more of the stories you love from the Irish Mirror? Making us your preferred source on Google means you\u2019ll get more of our exclusives… To add Irish Mirror as a preferred source, simply click here<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, says walking for weight loss is…\n","protected":false},"author":2,"featured_media":476202,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[1348,103,61,60],"class_list":["post-476201","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-exercise","tag-health","tag-ie","tag-ireland"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/476201","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=476201"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/476201\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/476202"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=476201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=476201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=476201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Woman](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/05\/0_Woman-putting-on-ankle-weight-outdoors-closeup.jpg\")
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