The Number of Calories Burned through Walking
Engaging in walking is an enjoyable and effortless way to stay physically and mentally fit. It can be performed in various settings such as outside, inside, or on an inclined treadmill to increase the number of calories burned.
According to the Physical Activity Guidelines for Americans, it is recommended that adults engage in at least 150 minutes of moderate-intensity physical activity, 75 minutes of vigorous-intensity aerobic physical activity, or a combination of both each week for the purpose of promoting good health and preventing disease.
The number of calories burned while walking can vary depending on several factors, such as weight, walking speed, and distance. For instance, a person weighing 140 pounds would typically burn 64 calories per mile at a moderate pace of 2.8 miles per hour (mph), while a person weighing 200 pounds would burn 87 calories at the same speed and distance. This information was obtained from the walking workouts article.
In addition to the type of terrain, the age of an individual can also impact the number of calories they burn while walking, whether it is on a flat sidewalk or a hill. This can affect the total amount of calories burned.
The Impact of Pace, Weight, and Distance in Running
The amount of calories burned while walking depends on your speed, distance, and body weight. The Compendium of Physical Activity is a commonly used tool for researchers to determine the energy expenditure of different physical activities, including walking. It provides a range of walking speeds that can be used to estimate the total number of calories burned.
According to the walking categories in the Compendium of Physical Activity, an individual weighing 170 pounds would expend roughly 80 calories while walking a mile at a leisurely pace (2.0 mph); 74 calories while walking a mile at a moderate pace (2.8 mph); 83 calories while walking a mile at a brisk pace (3.5 mph); or 91 calories while walking a mile at a very brisk pace (4 mph).
Your pace and distance can be modified as needed to meet your fitness objectives. For instance, if you are just starting to walk for exercise and aim to reach a brisk walking level, it is advisable to begin at a slower pace and gradually build up your step count and speed over a period of time.
Tracking Calories Burned During a Walk
There are various methods available for monitoring the calories burned during walking, such as wearing or utilizing different tracking devices.
Options for tracking physical activity include applications like MapMyWalk or Strava, as well as fitness trackers available at health.com. Another method for monitoring steps and burned calories is through wearable smart rings, which are also available on health.com.
Some phones might come equipped with a built-in step tracker that monitors the distance traveled and calories burnt. This feature can be linked to a fitness tracker.
An alternative choice is an electronic pedometer, a portable device that monitors your steps while you are walking. In addition to tracking steps, certain pedometers also calculate the overall distance covered, heart rate, and calories burned. Before buying, it is important to confirm that the pedometer has the capability to track calories by reviewing the manufacturer’s specifications.
When it comes to tracking calories burned and total steps, the choice ultimately depends on individual preference and desired metrics.
Tips for Increasing Calorie Burn during a Walk
To enhance your calorie expenditure during a walk, there are several helpful techniques and suggestions that can increase your burn. These may involve: 18
By increasing your walking pace, you can burn more calories compared to walking at a slow or moderate pace. Additionally, walking uphill or adjusting the incline on a treadmill, which simulates hill walking, can also increase the amount of energy expended, resulting in more calories burned. Another effective way to burn more calories while walking is by taking the stairs instead of the elevator whenever possible. Incorporating intervals of sprints or jogging into your walk can also significantly increase your pace and calorie burn.
In order to increase your overall steps and calorie burn, try to incorporate more walking into your daily routine by parking farther away, taking a lunchtime stroll, or walking to nearby destinations. To make walking more enjoyable and intense, try listening to your favorite music while walking.
One easy method to increase your daily calorie burn and step count is by standing up. Instead of just sitting, try taking phone calls while walking back and forth inside your house. This will engage the muscles in your back and legs, resulting in a higher number of calories burned while pacing.
The Benefits of Walking as an Exercise
Engaging in walking is a beneficial way to stay active and improve both your physical and mental well-being. By incorporating daily physical movement into your routine, you can enhance brain function, build stronger bones and muscles, and decrease the chances of developing chronic illnesses like cancer, heart disease, and diabetes. Additionally, walking can contribute to better sleep quality, memory retention, and concentration. It also assists in lowering blood pressure, alleviating arthritis pain, maintaining a healthy weight, and reducing the risk of osteoporosis.
Walking is beneficial for mental wellbeing as it can alleviate symptoms of depression and anxiety. Studies have demonstrated that moderate and vigorous walking can enhance mental health and alleviate the impact of unfavorable emotions, as well as lower blood pressure.
You may have also heard the popular advice to walk 10,000 steps daily. While this recommendation has been commonly suggested, recent research has shown that we don’t necessarily need to reach that number to gain health and longevity benefits. Studies have found that aiming for a higher number of steps per day is more important for both men and women. For example, a study revealed that middle-aged adults of both Black and white descent who walked a moderate amount of 7,000-9,999 steps daily had a significantly lower risk of all-cause mortality (50% to 70% lower) compared to those who walked less than 7,000 steps per day.
According to current studies, aiming to elevate your total daily steps to a moderate level (7,000-9,999 steps) from a sedentary level (5,000 steps or less) can increase your likelihood of living longer.
A Brief Overview
In order to increase the amount of calories burned while walking, put on your sneakers and head outside! Walking is a simple and efficient way to stay active and burn calories, while also improving your overall well-being. To add some enjoyment to your walking routine, consider going for a stroll with a friend, taking your dog along, or discovering a new neighborhood or hiking trail.
Studies have demonstrated that walking has numerous positive effects on health, such as decreasing symptoms of depression and anxiety, lowering the likelihood of developing certain illnesses, and enhancing the quality of sleep.
To achieve optimal health and a longer lifespan, strive to take at least 7,000 steps every day.
For those who are new to walking as a form of physical activity, seeking advice from a healthcare professional can be helpful in getting started. They can assess your medical and fitness background and suggest an appropriate amount of walking to begin with. It is always possible to start at a slower or moderate pace, or to walk shorter distances. As you establish a regular walking routine, you can gradually increase your speed, number of steps, and distance to aid in achieving your fitness and health objectives.