Walking 2 Hours a Day for a Month: Results & Benefits

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Written by Megan Ayala. Last Updated: October 28, 2021

Walking is often an underappreciated cardiovascular exercise when it comes to staying fit, losing weight, and improving your quality of life.

A lot of people talk about HIIT workouts, running, sprinting, swimming, and even cycling. However, sometimes it is best to keep things as simple as possible for those starting. Even walking for a few hours is going to be a game-changer.

Here is a look at the power of walking 2 hours a day for a month and what it can do for you moving forward.

Benefits of Walking 2 Hours Per Day

1. Lose Weight

You are going to notice a noticeable drop in your weight.

The reason this occurs is due to the number of calories being burned while walking. Your body has to expend energy to lose weight and that is what happens by walking.

Yes, it is not the same as running but walking for 2 hours cannot be underestimated for the caloric burn. It will make a real difference and you are going to start to notice the weight drop.

Your body will also begin to respond to the walking and adapt. This makes it easier to walk for longer if you are up for it and still feel fresh.

2. Increased Stamina

Your stamina is going to go through the roof when you start moving around.

A lot of people don’t realize how fatigued they can get by not training the heart to pump blood under duress. This leads to a situation where your heart weakens and your ability to maintain your breath goes out the window.

This is why walking is great as it increases your stamina over time.

The reasons include:

  • Teaches The Body To Handle Physical Exertion
  • Works The Heart

You will begin to notice how you feel fresh even when you have been walking for long periods. Your day-to-day routine is going to change for the better when this occurs.

It is these subtle changes that make all the difference.

3. Reduced Blood Pressure

Your blood pressure is going to start going down because your heart will adapt.

This is great for those who are worried about their health and want to improve it to the best of their ability. If that is something you can relate to then it is best to start here.

Your blood pressure is going to be easier to regulate when you are moving around. This can be something as simple as walking around the block a few times.

4. Energy Boost

You are going to notice an increase in energy and that is something you will notice in all aspects of life. It is not always about working out but also how you feel daily.

By walking, you are going to improve your physical fitness and it will be easier to cover long distances without missing a beat.

The reasons include:

  • Pushes The Body To Adapt
  • Teaches You How To Walk Optimally

This increase in energy is great for those who want to start walking to improve their overall health.

When it comes to improving your energy levels, it’s these details that make all the difference in the world. You will retrain your body to handle duress and that helps when pumping blood and getting oxygen into the body.

How Walking Can Help with Weight Loss

Walking a few hours a day will make a difference when it comes to losing weight.

You are going to start burning more calories when walking for two hours. This can amount to hundreds of calories and that does help when it is time to shed excess fat.

The more you walk, the easier it is going to get to burn as many calories as you need to stay fit. Look into this and start incorporating walking into your routine.

This is how you are going to feel good with time.

What Happens if You Walk 2 Hours per Day for 30 Days in a Row?

When you walk 2 hours per day for 30 days, you will start to notice a change in your body. This includes feeling fitter, slimmer, and healthier.

You are also going to feel more energetic moving around whether it’s walking in a shopping mall or around at work.

These are the subtle changes that will show an improvement in your quality of life.

Tips for Starting a Regular Walking Routine

1. Start With Shorter Sessions

You should always take the time to start with shorter sessions.

The premise is to see how your body reacts to the sudden increase in workload. If you are someone that sits around all the time, it is important to have a ramp-on period for any workout that you are doing.

RELATED READING: Tips for Walking 3 Miles per Day for Weight Loss

While walking is not as intense as other forms of cardio, it is still something that will take a toll on your body.

Focus on shorter sessions and look at how your body feels. If you are good, continue to increase the sessions.

2. Stay Hydrated

You have to take the time to consume water as you are going to be sweating.

Losing sweat means you are going to start dealing with issues such as dry throat, fatigue, and potential dizziness depending on how hard you are working out.

The reasons include:

  • Reduces Tightness
  • Makes Recovery Easier
  • Keeps You Fresh

Always keep a water bottle with you during a walk.

If you are someone that is walking outdoors in the heat, this becomes even more important. You don’t want to suffer from a heat stroke because you are dehydrated and not walking with the sun in mind.

Always keep this in mind to stay safe.

3. Stretch Before Walking

It is important to prep for each walking session.

This means taking the time out of your schedule to stretch each part of the body. You will want to go through a comprehensive stretching session that will at least last 5-10 minutes.

The goal is to make sure the muscles are warmed up before you go ahead with the walking. This is the only way to avoid issues involving joint pain, muscle aches, and more.

4. Buy Good Walking Shoes

Do you have good walking or running shoes for walking long hours?

This is a common mistake that is made by walkers because you don’t wear the right footwear. This leads to a lot of stress being put on the feet and joints.

Always look to buy quality running shoes that are the right size for you.

The reasons include:

  • Reduces Pressure On The Feet
  • Lets You Focus On Your Technique
  • Comfortable

When you are wearing good shoes, you are going to feel in control.

This will make a difference in how you walk and how your recovery phase is later on in the day.

5. Listen To Your Body

You have to take the time to listen to your body and what it is telling you.

This is a common mistake that is made by those who start walking for hours at a time. If your body is starting to break down then it is best to stop, rest, and then try again.

If all you can do is walk for an hour then that is what you are going to do. Don’t look to push your body to the brink on the first session.

This can become dangerous and will also push you away from walking ever again. The goal is to make it a sustainable habit and that happens by listening to what your body is telling you.

Get Better Results By Eating Healthy

It is always important to understand the value of eating the right way.

If you are binging on junk food, it is not going to matter how long you walk. The weight is not going to go down and you are still going to be harming your body.

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It’s important to have a diet plan and then stick to it.

Those who do this are the ones that see great results as time goes on.

Pace Matters: Consider Walking Briskly and With Purpose

Pacing is something you have to try to manipulate for improved gains.

If you’re healthy enough, the concept is to start walking faster as you adapt to the two-hour sessions. This takes a bit of time getting used to but the goal is to progressively get better at walking.

This will allow you to burn more calories within the same time frame. It is these types of improvements that are going to change your life for the better and make you fitter.

If you continue to do the same workout all the time, your body will adapt and it won’t work as well. This is why increasing the pace helps keep you on your toes.


These are the results that come along with walking 2 hours a day for a month.

You should not underestimate the power of walking and what it can do for your life. A lot of people think about running, biking, or swimming when sometimes it is all about the simpler things in life.

Start with the basics and feel in control of what you are doing. This is the beauty of walking and making it a habit.