Walking is a fun and easy form of exercise that is good for both physical and mental health. It can be done outdoors, indoors, or on a treadmill on a ramp to burn more calories.
For overall health and disease prevention, the Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity physical activity, 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination per week.
The average number of calories a person burns during walking will vary as it depends on different factors such as weight, pace (walking speed), and distance. For example, on average, a person weighing 140 pounds burns 64 calories per mile when walking at a moderate pace of 2.8 miles per hour (mph), while a person weighing 200 pounds burns 87 calories per mile when walking the same distance and speed.
Age and the type of terrain you walk on (i.e., flat sidewalks vs. hills) also affect the total number of calories burned.
How Pace, Weight, And Distance Affect
Your pace, distance, and weight determine how many calories you burn during your walk. The Compendium of Physical Activity, a resource used by many researchers to estimate and classify the energy costs of human physical activity, lists the various walking speeds that can be used to calculate overall calorie burn.
According to the walking classification in the Physical Activity Compendium, a 170-pound person burns about 80 calories by walking a mile at a slow pace (2.0 mph), 74 calories by walking a mile at a moderate pace (2.8 mph), 83 calories by walking a mile at a brisk pace (3.5 mph), or 91 calories by walking a mile at a very fast pace (4 mph).
Pace and distance can be adjusted at any time according to your exercise goals. For example, if you’re just starting out with walking for physical activity and your goal is to increase the brisk level of walking, it’s recommended that you start slowly and then gradually increase your step count and pace over time.
How to Track Calories Burned While Walking
To track the calories you burn while walking, there are a number of different tracking tools you can wear or use.
These include apps (such as MapMyWalk or Strava) and fitness trackers. Wearable smart rings are another way to track your steps and calories burned.
Your phone may also have a built-in step tracker that tracks distance and calories burned, and it can be connected to a fitness tracker.
Another option is an electronic pedometer, which is a portable activity tracker that tracks your steps as you walk. Some pedometers can also measure total distance walked, heart rate, and calories burned. To ensure that the pedometer is able to track calories, check the manufacturer’s details before purchasing.
Since there are many trackers that measure calories burned and total steps, it all comes down to personal preference and what you want to track.
How to Burn More Calories While Walking
If you want to increase your calorie burn while walking, there are effective methods and tips that can help you increase your burn. These include:
- Walking at a faster pace burns more calories than walking at a slow or moderate pace.
- Climb a hill or increase the slope of the treadmill. Walking on a hill or walking on a ramp on a treadmill (mimicking the setup of walking on a hill) increases the amount of energy we burn more calories than walking on flat ground.
- Take the stairs as much as possible. Going up and down stairs will increase your overall step count, which will burn more calories.
- Incorporating a few sprints or jogging into your walk will significantly increase your pace and burn more calories.
- Make an effort to walk more throughout the day. Park your car at the end of the parking lot and take a lunchtime walk, or walk to a nearby store or date instead of driving.
- Listening to your favorite music while walking can increase the intensity and make walking more fun.
Another easy way to burn more calories and increase your steps throughout the day is to stand up during the day. Try talking on the phone while pacing back and forth in your home. When you take a step, the muscles in your back and legs work harder to burn more calories.
Why Walking Is a Good Exercise
Walking is a great form of exercise because it helps improve your physical and mental health. Getting enough physical activity every day can improve brain health, strengthen bones and muscles, and reduce the risk of chronic diseases like cancer, heart disease, or diabetes. Physical exercises, such as walking, can also help improve sleep quality, memory, and concentration. It can also help lower blood pressure, reduce arthritis pain, maintain a healthy weight, and reduce the risk of osteoporosis.
For mental health, walking can help reduce symptoms of depression and anxiety. Studies have also shown that both moderate and vigorous walking can help improve mental health and reduce the effects of negative emotions, while also helping to lower blood pressure.
You’ve probably heard this common advice too: walk 10,000 steps a day. While this number is historically recommended, a growing number of recent studies have found that we don’t have to walk 10,000 steps a day to reap the benefits of health and longevity. Studies of men and women have found that it is more important to aim for more steps per day. For example, one study found that middle-aged black and white people who walked 7,000 to 9,999 steps per day had a 50 to 70 percent lower risk of all-cause mortality than study participants who walked less than 7,000 steps per day.
In conclusion, recent studies have shown that you have a higher chance of maintaining a longer life expectancy as long as your goal is to increase your total daily step count from above the sedentary level (5,000 steps or less) to a more modest level (7,000-9,999 steps) each day.
Conclusion
To burn more calories, while walking, lace up your sneakers and walk on the sidewalk! Walking is an effective and easy way to burn calories and improve your overall health. To make the walk more fun and enjoyable, go for a walk with friends, bring your dog, or explore new neighborhoods or hiking routes.
Walking has been shown to have many health benefits, from reducing symptoms of depression and anxiety to reducing the risk of various diseases and improving sleep quality.
To get the maximum benefits for your health and longevity, aim to walk at least 7,000 steps a day.
If you’re just starting out with physical activity on walking, it may be helpful to talk to a health care provider to help you get started. Your healthcare provider can talk to you about your medical and fitness history to advise you on how far you should walk to start. You can always start at a slow or moderate pace, or walk shorter distances. When you walk regularly, you’ll be able to gradually increase your pace, steps, and distance to help you achieve your exercise and health goals.
