To walk for weight reduction, increase your speed to 4 miles per hour (or 135 steps per minute), or a 15-minute mile. Aerobic fitness is achieved at 4.5 miles per hour (150 steps per minute). Weight-reduction experts recommend that people try to walk at least 30 minutes a day five days per week. The American College of Sports Medicine recommends that individuals aim to walk at a rate of 150 minutes per week for optimal health benefits. This includes 30 minutes of moderate activity on five days per week, such as walking. The Institute of Health and Sport suggests that you take your time when walking for efficiency. It is best to start small and work up to a faster pace over time. Aim to walk at a rate of about 60 feet per minute so that you do not feel out of breath during the exercise session. If you want to lose weight while you're walking, then focus on quality rather than quantity. Exercise scientists agree that the more intense the exercise, the more calories you burn. However, too much intensity at once can lead to muscle fatigue, which reduces your ability to lose weight even though you are still moving your body during sedentary times like sitting at home. Therefore, it's important to find a balance between too much and too little intensity. You should also consider your environment when choosing how fast you walk.