Walking is part of my job so does that walking count

[mawmaw]

I work retail and log between 3 and 7 miles a day/ 5 days a week/8 hour shifts. Do i need to go 10,000 above and beyond that walking to achieve a better fitness level and lose weight?

[WendyB]

No 10K is just the recommend.

To lose weight you need to control the food. Exercise helps but what you eat is more important.

You lose weight in the Kitchen and get fit at the gym.

[Gershon]

Mawmaw,

There are two types of fitness you can achieve from walking. The first is preventing the effects of sitting too much (sedentary physiology). The second is aerobic fitness. All the studies with aerobic fitness measure the amount of exercise, in this case walking, above normal day to day walking in small spurts.

To build aerobic fitness walking, you would have to walk about 30 miles a week with the shortest distance in those walks being one mile. If you choose to run/jog, you would only need to do about 10 miles a week with the miles being under 10 minutes. Read books by Ken Cooper to learn the details.

Weight loss is a simple calories in, calories out equation. There is not much different if the walking is done all at once or in small spurts. If you aren't losing weight at your job, getting a Fitbit won't change that, but you have a good head start over the totally sedentary person.

[Mcore]

Well said @WendyB and @Gershon!