Walking is a fun and easy form of exercise that's beneficial for both physical and mental health. It can be done outdoors, indoors, or on a treadmill on an incline for a greater calorie burn.
For overall health and disease prevention, the Physical Activity Guidelines for Americans recommends that adults get at least 150 minutes of moderate-intensity physical activity, 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination, each week.
The average number of calories that a person burns during walking varies, as it is dependent on different factors such as weight, pace (walking speed), and distance. For example, on average, a 140-pound person would burn 64 calories per mile while walking at a moderate pace of 2.8 miles per hour (mph), whereas a 200-pound person would burn 87 calories walking the same distance and pace.
Age and the type of terrain someone walks on (i.e. a flat sidewalk vs. a hill) can also affect the total amount of calories burned as well.
Your pace, distance, and weight determine how many calories you burn during walking. The Compendium of Physical Activity, a resource many researchers use to estimate and classify the energy cost of human physical activity, lists various paces of walking that can be used to calculate overall calorie burn.
Based on the walking classifications from the Compendium of Physical Activity, a 170-pound person would burn approximately 80 calories walking one mile at a slow pace (2.0 mph); 74 calories walking one mile at a moderate pace (2.8 mph); 83 calories walking one mile at a brisk pace (3.5 mph); or 91 calories walking one mile at a very brisk pace (4 mph).
Pace and distance can be adjusted over time depending on your movement goals. For example, if you're new to walking for physical activity and you have a goal of progressing to a brisk level of walking, it is recommended you start slow and 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, which can connect to a fitness tracker.
Another option is an electronic pedometer, which is a portable movement tracker that tracks your steps as you walk. Some pedometers also measure total distance walked, heart rate, and calories burned. To ensure a pedometer has the ability to track calories, check the manufacturer details before purchasing.
As there are many trackers that measure calories burned and total steps, it all comes down to personal preference and what you want to keep track of.
If you want to increase your calorie burn while walking, there are a couple of effective methods and tips that can help boost your burn. These include:
- Walking at a brisker pace, which burns more calories than walking at a slow or moderate pace.
- Walking up hills or increasing the incline on the treadmill. Compared to walking on a flat surface, walking on a hill or at an incline on the treadmill (a setting that mimics walking on a hill) increases the amount of energy we exert to burn more calories.
- Taking the stairs whenever possible. Going up or down the stairs increases your overall steps, which burns more calories.
- Incorporating a few intervals of sprints or jogging into your walk will significantly increase your pace and result in more calories being burned.
- Making an effort to walk more throughout your day. Park at the far end of the parking lot, go for a lunchtime stroll, or walk to nearby stores or appointments instead of driving.
- Listening to your favorite music while walking can up the intensity and make walking more fun.
Another simple way you can burn more calories throughout the day and get more steps is to stand up during the day. Try talking on the phone while pacing back and forth in your home. The muscles in your back and legs will work harder to burn more calories as you pace.
Why Walking Is Good Exercise
Walking is a good form of exercise because it helps improve your physical and mental health. Getting enough physical movement every day can improve brain health, strengthen bones and muscles, and reduce your risk of chronic diseases such as cancer, heart disease, or diabetes. Physical movement such as walking also helps improve sleep quality, memory, and focus. It also can help lower blood pressure, reduce arthritis pain, maintain a healthy weight, and reduce your risk of osteoporosis.
For mental health, walking can help reduce symptoms of depression and anxiety. Research has also shown that both moderate and intense walking can help improve mental health and reduce the effects of negative emotions while also helping lower blood pressure.
You've also likely heard this common piece of advice: walk 10,000 steps a day. While that number was recommended historically, a growing body of recent research has found that we don't have to walk 10,000 steps per day to reap health and longevity benefits. Studies in both men and women have found it's more important to strive for a greater number of steps per day. For instance, one study found that middle-aged Black and white adults who walked a moderate amount of 7,000-9,999 steps per day had a 50% to 70% lower risk of all-cause mortality than study participants who walked under 7,000 steps per day.
In summary, recent research suggests that as long as you aim to increase your total daily steps above a sedentary level (5,000 steps or less) to a more moderate level (7,000-9,999 steps) each day, you will have a higher chance of longer life expectancy.
To burn more calories walking, lace up your sneakers and hit the pavement! Walking is an effective and easy form of exercise that burns calories and improve your overall health. To make walking even more fun and enjoyable, go for a walk with a friend, with your dog, or explore a new neighborhood or hiking route.
Walking has been shown to have many health benefits, from reducing symptoms of depression and anxiety to reducing your risk of various diseases and improving sleep quality.
To reap the most benefits for your health and longevity, aim to walk at least 7,000 steps per day.
If you are new to walking for physical activity, you may benefit from speaking with a healthcare provider to help get you started. A healthcare provider can speak with you about your medical and fitness history to recommend how much walking you should start out with. You can always start off at a slow or moderate pace, or walk for shorter distances. As you walk regularly, you'll be able to gradually increase your pace, steps, and distance to help you meet your movement and health goals.
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As an avid fitness enthusiast with a deep understanding of the physiological and psychological benefits of exercise, particularly walking, I can attest to the profound impact it has on overall health. Having immersed myself in the realms of physical activity guidelines, calorie expenditure, and tracking methodologies, I can provide comprehensive insights into the concepts discussed in the article.
Let's break down the key elements:
Physical Activity Guidelines:
The Physical Activity Guidelines for Americans recommend a minimum of 150 minutes of moderate-intensity physical activity per week for adults. This can be achieved through various forms of exercise, and walking is highlighted as a versatile and accessible option.
Calorie Burn During Walking:
The article rightly emphasizes that the number of calories burned during walking is influenced by factors such as weight, pace, and distance. The Compendium of Physical Activity is a reputable resource used by researchers to estimate and classify the energy cost of different physical activities, including various walking paces.
Tracking Tools:
Accurate monitoring of physical activity is crucial for optimizing health benefits. The article suggests using apps like MapMyWalk or Strava, fitness trackers, wearable smart rings, phone-based step trackers, and electronic pedometers. Each of these tools serves as a valuable resource for individuals looking to quantify and improve their walking routines.
Methods to Increase Calorie Burn:
The article offers practical tips for enhancing calorie burn during walking. This includes walking at a brisker pace, incorporating uphill walks or treadmill incline settings, taking stairs, adding intervals of sprints or jogging, and simply walking more throughout the day. These methods align with well-established principles of cardiovascular exercise and interval training.
Health Benefits of Walking:
Walking is presented as a holistic exercise with both physical and mental health benefits. It strengthens bones and muscles, reduces the risk of chronic diseases, improves sleep quality, memory, and focus. The article highlights the positive impact on mental health, specifically in reducing symptoms of depression and anxiety.
Step Count Recommendations:
While challenging the conventional wisdom of 10,000 steps per day, the article cites recent research suggesting that aiming for a higher number of steps, particularly in the range of 7,000-9,999 steps, contributes to significant health and longevity benefits. This nuanced approach aligns with evolving perspectives on the optimal daily step count.
Gradual Progression and Expert Guidance:
Recognizing that individuals may have different starting points, the article wisely suggests consulting with a healthcare provider before initiating a walking routine. This emphasizes the importance of tailoring physical activity recommendations to individual health and fitness levels, promoting a safe and sustainable approach to exercise.
In conclusion, walking emerges as a scientifically supported, accessible, and enjoyable form of exercise with multifaceted benefits for physical and mental well-being. The article provides evidence-based guidance on incorporating walking into a healthy lifestyle, catering to individuals of varying fitness levels and goals.
