When we start to walk in order to lose weight we do not look into a lot of things. The calories burnt by walking do not depend on the act of walking itself but the way you walk, the time you walk and where you walk. For example, it is very different when you walk to the super market to pick up vegetables and when you are walking while on a hike. It not only is important to notice this but also realise it that the calories burnt by walking at different paces and speeds are different and varied.
How good is walking to burn calories?
Walking is a great way to get an overall body workout. However, keep in mind that a leisurely stroll will not make you lose 3 pounds in 1 week. If you want a more intense workout, you have to brisk walk or opt for a power walk that accelerates your heartbeat and makes you sweat.
There are many who think that any kind of walking will lead to major weight loss and a healthy routine but we have to see that weight loss is dependent on physical exercise where the physical exercise affects your body in more than just one way. It has to work as your cardio, weight as well as stretch training and walking does give you all that. If you have to walk for a cardio routine then walk on a tread mill or brisk walk at the park. If it is your weight training then walk with ankle weights and if you have to stretch while walking then take big steps. The intensity with which you walk also makes the calories burnt by walking varied. If you want to have a full intensity work out then have a marching position and walk at least 6-7 kilometres per hour, if you want to have a moderate exercise then walk at about 5 kilometres per hour minimum.
Know more about calories burnt while walking:
Any kind of walking will help you burn calories. However, each style will lead to different number of calories being burnt. Below is a list of walking options and with them the calories you lose. The calories lost are on the basis of a person who weighs 70 kilograms.
- Walking with kids- 175 calories per hour
- Racing while walking- 455 calories per hour
- Walking for pleasure- 245 calories per hour
- Walking to a venue or social event- 175 calories per hour
- Dog Walking- 210 calories per hour
- Walking to and from the garage- 175 calories per hour
- Brisk Walking- 412 calories per hour
- Walking Downhill at 2.5 Mph- 196 calories per hour
- Walking at 5.0 Mph- 560 calories per hour
- Walking on a firm Surface at 2.0 Mph- 175 calories per hour
- Walking on a firm surface at 2.5 Mph- 210 calories per hour
- Walking on a firm surface at 3.0 Mph- 231 calories per hour
- Walking on a Grass Track- 350 calories per hour
- Walking uphill at 3.5 Mph- 420 calories per hour
- Strolling at less than 2.0 Mph- 140 calories per hour
- Brisk walking at 4.0 Mph- 350 calories per hour
- Brisk Walking at 4.5 Mph- 441 calories per hour
- Walking around the house – 140 calories per hour
- Brisk walking at 3.5 Mph- 266 calories per hour
- Walking while taking a break from work- 245 calories per hour
- Walking to class- 280 calories per hour
- Walking towards your car- 175 calories per hour
This list will not only tell you about the calories burnt by walking but also let you know about the different kind of walks which everyone performs every day without even realising. But at times becomes a bit difficult to calculate how many calories you actually lose. So, there is a very simple formula which has been devised by many who tell you about the calories you have lost when you have walked.
- Walking @ 3.0 miles per hour : Burns .027 calories/pound/minute.
- Walking @ 3.5 miles per hour : Burns .033 calories/pound/minute.
- Walking @ 4.0 miles per hour : Burns .042 calories/pound/minute.
- Walking @ 4.5 miles per hour : Burns .047 calories/pound/minute.
All you have to do is to take the calories you burn per minute per pound, then multiply that amount by your weight in pounds and then finally by the number of minutes you have walked
So, if you weigh 200 pounds and walk for 30 minutes every day and walk a 13 minute per mile then you need to multiply 200 by 0.047, then multiply that answer with 30. And you will know how much have burnt (which will be 282 calories in this case)
What this does is that it makes you fully aware of exactly about the calories burnt by walking. This makes your exercise routine more focused and not vague where you just have an idea about your weight loss in a certain way. Thus remember just knowing about the calories burnt by walking is not enough, you should know how much you are burning by your walking style and the distance you cover.