Hey,
A subscriber asked me a brilliant question last week —
"Sir, dheere chalna bhi count hota hai kya? Ya tez chalna zaroori hai?"
Does slow walking even count? Or is fast walking necessary?
I love this question because I obsessed over it myself for months.
And after 365+ days of testing every speed, every duration, every style —
Here is my complete honest answer.
🚶 The Speed Truth — What Science Says
Slow walking (casual stroll)
Burns roughly 3-4 calories per minute. Counts fully for your step goal. Great for digestion walks after meals. Perfect for bad days.
Brisk walking (slightly out of breath, can still talk)
Burns roughly 5-7 calories per minute. This is the fat-burning sweet spot — your heart rate enters the zone where fat is the primary fuel.
Very fast walking (almost jogging)
Burns more calories but most people cannot sustain it daily. Higher injury risk. Higher burnout risk.
My conclusion after a year of testing —
The best walking speed is the one you can repeat tomorrow.
💡 What I Actually Discovered Matters More Than Speed
Ranked by real-world impact on my 25KG loss:
1. Showing up daily — 10,000 slow steps daily beats 15,000 fast steps twice a week. Consistency creates the deficit. Speed just decorates it.
2. Total daily steps — the volume across the whole day matters more than any single walk. My phone-call pacing added more steps than my speed ever did.
3. Walking after meals — a slow 10-minute walk after lunch and dinner did more for my blood sugar and belly than any speed increase.
4. Speed — yes, it matters. But it is fourth on the list. Not first.
✅ My Simple Speed Formula
Here is exactly how I structure it now —
Morning walk — brisk pace. This is my main fat-burning session. Slightly out of breath, still able to think.
After-meal walks — slow and relaxed. These are for digestion, not calories.
Bad days — any speed at all. The goal is only to not have a zero.
Do not let anyone make you feel your slow walk "does not count."
Every step counts. Every walk counts.
The person walking slowly every day will always beat the person walking fast occasionally.
✅ This Week's Experiment
On your next morning walk — try this:
Walk at a pace where you are slightly out of breath but could still hold a conversation.
That is your brisk pace. That is the sweet spot.
Hold it for just 10 minutes of your walk. Then relax.
Small upgrade. Big difference over months.
— Dr. Pulkit Trivedi
📍 Ahmedabad
P.S. — What speed do you naturally walk at — stroll, brisk, or race-walk? Reply and tell me. And if anyone has ever told you slow walking "doesn't count" — show them this email. 😄
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📘 WALK TO FIT BLUEPRINT — ₹299
The complete walking system — speeds, timings, and daily structure.
365+ days tested. Indian diet guide + daily tracker included.
👉 Get it here → rzp.io/rzp/walktofit
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