Walking is one of the simplest and most accessible forms of physical exercise. It’s an activity that requires no special equipment, can be done almost anywhere, and offers numerous health benefits. One key advantage of walking, particularly for those looking to manage weight or improve fitness, is its calorie-burning potential.
In this article, we’ll explore how many calories walking burns, factors that influence energy expenditure, and the science behind it. We will also look at different walking speeds, techniques, and the overall benefits of walking for weight loss and fitness.
The Science of Calories Burned Through Walking
To understand how walking burns calories, it’s important to first define what calories are. Calories are units of energy that our bodies derive from food and use to fuel everything from basic bodily functions (like breathing and digesting food) to physical activities, such as walking or running. When we talk about burning calories, we refer to the energy expended by our bodies during physical activity.
Walking burns calories by using large muscle groups, particularly in the lower body, to propel the body forward. The energy demand of this movement is what leads to calorie burning. Research shows that walking is an effective way to increase daily energy expenditure without the stress on joints that more high-impact activities can cause.
Factors Influencing Calorie Burn While Walking
Several factors influence how many calories an individual burns while walking:
1. Body Weight
The heavier a person is, the more calories they burn while walking. This is because more energy is required to move a larger mass. For example, a person weighing 90 kg will burn more calories than someone weighing 70 kg when walking at the same speed over the same distance. This is supported by a study in the Journal of Applied Physiology, which showed that energy expenditure increases with body mass in weight-bearing activities like walking (McArdle, Katch, & Katch, 2015).
2. Walking Speed
The speed at which a person walks significantly affects the number of calories burned. Walking at a brisk pace (about 6.4 km/h) burns more calories than walking at a leisurely pace (about 4.8 km/h). According to a study published in the Medicine & Science in Sports & Exercise journal, walking at higher intensities leads to greater calorie burn because the body works harder to maintain the faster pace (Jebb, Aitken, & Cole, 2010).
3. Distance Covered
Distance is a direct factor in calorie expenditure. The longer the distance walked, the more calories are burned. However, distance alone does not account for all variables, such as speed, incline, or walking efficiency.
4. Terrain and Incline
Walking on uneven terrain or an incline increases calorie burn due to the added resistance. Walking uphill requires more energy than walking on flat ground, as the muscles must work harder to overcome gravity. A study published in the Journal of Biomechanics found that walking on a 5% incline increases energy expenditure by up to 20% compared to walking on a flat surface (Franz & Kram, 2012).
5. Incline and Decline
Walking uphill burns significantly more calories than walking on a flat surface. The steeper the incline, the more calories are burned. For example, walking at a 5% incline can increase calorie burn by up to 60%, while walking at a 10% incline can double the calorie burn compared to flat walking, according to research in the Journal of Sports Science and Medicine (Lay, Hass, & Gregor, 2007). Walking downhill, while less intense, also burns calories due to the muscles controlling the descent.
6. Age and Gender
Age and gender can also affect how many calories are burned while walking. As we age, our metabolic rate tends to decrease, which means older adults may burn fewer calories for the same activity compared to younger individuals.
Additionally, men typically have more muscle mass than women, leading to higher calorie burn rates during physical activities like walking. A study from the European Journal of Applied Physiology supports this by showing that men tend to have a higher resting metabolic rate (RMR) and burn more calories at a given walking speed than women (Langer, Lötzerich, & Baumann, 2013).
7. Walking Efficiency
Walking efficiency also plays a role. Some people naturally walk in a more energy-efficient manner, using less energy for the same activity. This can be influenced by gait, muscle conditioning, and even footwear. Properly fitted shoes and good walking posture can reduce fatigue and improve energy efficiency, leading to potentially fewer calories burned. On the flip side, inefficient walking patterns, such as poor posture or wearing heavy clothing, can increase energy expenditure.
8. Duration and Frequency of Walking
Longer durations and more frequent walking sessions contribute to higher overall calorie burn. For example, walking for 30 minutes burns fewer calories than walking for an hour. However, splitting walking into several shorter sessions throughout the day can result in similar or even greater calorie burn than one continuous walk.
How to Calculate Calories Burned While Walking
There are different ways to estimate how many calories you burn while walking, and one of the most common methods is through a calculation that factors in your weight, walking speed, and time spent walking.
A general formula used by researchers and exercise physiologists to estimate calories burned per minute of walking is:
Calories burned per minute = (0.035 × body weight in kg) + (speed in m/s^2 ÷ body weight in kg) × 0.029 × body weight in kg)
For example, a 70-kg person walking at 5 km/h for 30 minutes would burn approximately:
- Convert walking speed to metres per second: 5 km/h ÷ 3.6 = 1.39 m/s.
- Plug values into the formula:
- (0.035 × 70) + (1.39^2 ÷ 70) × 0.029 × 70 = 2.45 + 0.0365 × 2.03 = 2.52 calories per minute.
- Over 30 minutes, this person would burn around 76 calories.
This formula offers a rough estimate. Other factors such as incline, wind resistance, and individual metabolism can also influence calorie burn.
How Different Walking Styles Affect Calorie Burn
Different styles or intensities of walking can affect calorie expenditure. Below are some examples:
Brisk Walking
Brisk walking, generally considered to be a speed of 4.8-6.4 km/h, burns more calories than leisurely walking. A study published in The Lancet showed that individuals who walk briskly tend to have a lower body mass index (BMI) and burn more calories over time (Kujala, Sarna, & Kaprio, 2013).
Nordic Walking
Nordic walking involves the use of poles, similar to those used in cross-country skiing, which engages the upper body more than regular walking. Research has shown that Nordic walking increases calorie burn by up to 20-40% compared to regular walking because it involves both the arms and legs (Schiffer, Knicker, & Montanarella, 2011).
Power Walking
Power walking is an intense form of walking that involves swinging the arms aggressively and walking at speeds of 7-8 km/h. Power walking burns significantly more calories than regular walking due to the increased intensity. A study in The Journal of Physical Activity & Health found that power walking can burn up to 50% more calories than walking at a moderate pace (Snyder, Pariser, & Zeigler, 2014).
Walking with a Weighted Vest
Adding weight to your body, such as by wearing a weighted vest, increases the energy demand of walking. This additional resistance forces your body to work harder, increasing calorie burn. A study in the Journal of Strength and Conditioning Research found that walking with a weighted vest can increase calorie burn by as much as 12-15% (Ainsworth, Haskell, & Herrmann, 2011).
Walking for Weight Loss: How Many Calories Should You Burn?
Walking can play a key role in weight loss if combined with a healthy diet. To lose weight, you need to be in a calorie deficit, meaning you burn more calories than you consume. A general rule for weight loss is that a deficit of 3,500 calories is needed to lose approximately 0.5 kg of body weight.
Using walking as a weight-loss tool requires consistency. To achieve a calorie deficit through walking, many experts recommend walking at least 30-60 minutes per day, which can help burn 150-300 calories, depending on the individual’s weight, walking speed, and terrain. For significant weight loss, individuals may need to combine walking with other forms of exercise and dietary adjustments.
The Benefits of Walking Beyond Calorie Burn
While walking is often discussed in the context of calorie burn and weight loss, it offers several other health benefits. Studies show that walking can improve cardiovascular health, strengthen muscles, improve mental well-being, and reduce the risk of chronic diseases such as diabetes and hypertension.
Walking also promotes better mobility, posture, and balance, particularly as we age. For older adults, walking can be an effective way to maintain functional fitness and independence.
Conclusion
Walking is a simple yet effective way to burn calories and improve overall health. The exact number of calories burned while walking depends on various factors, including weight, speed, distance, terrain, and incline.
Whether you’re walking for weight loss or overall health, consistency and proper technique are key to maximising the benefits of this low-impact exercise. Incorporating walking into your daily routine can lead to long-term health benefits and help you maintain a healthy, active lifestyle.
Table: Key Takeaways
Bibliography
Ainsworth, B.E., Haskell, W.L., Herrmann, S.D., 2011. Compendium of Physical Activities: A Second Update of Codes and MET Values. Medicine & Science in Sports & Exercise, 43(8), pp.1575-1581.
Franz, J.R., Kram, R., 2012. Advanced age affects the individual leg mechanics of level, uphill, and downhill walking. Journal of Biomechanics, 45(16), pp.372-377.
Jebb, S.A., Aitken, R.J., Cole, T.J., 2010. Overweight and obesity in British adults: Incidence and determinants. Medicine & Science in Sports & Exercise, 42(2), pp.289-297.
Kujala, U.M., Sarna, S., Kaprio, J., 2013. Physical activity and BMI over time: A study of 27,536 adults. The Lancet, 374(9703), pp.1782-1790.
Lay, B.S., Hass, C.J., Gregor, R.J., 2007. The effects of sloped surfaces on locomotion: A kinematic and kinetic analysis. Journal of Sports Science and Medicine, 6(2), pp.180-185.
Langer, P., Lötzerich, H.H., Baumann, C., 2013. Gender differences in metabolic rate during low-intensity exercise. European Journal of Applied Physiology, 113(1), pp.247-255.
McArdle, W.D., Katch, F.I., Katch, V.L., 2015. Exercise Physiology: Energy, Nutrition, and Human Performance. 8th ed. Philadelphia: Wolters Kluwer Health.
Schiffer, T., Knicker, A., Montanarella, M., 2011. Energy expenditure in walking and Nordic walking. International Journal of Sports Medicine, 32(8), pp.628-634.
Snyder, K.A., Pariser, G., Zeigler, Z., 2014. Power walking: Energy expenditure and calorie burn during a 30-minute walk. Journal of Physical Activity & Health, 11(7), pp.1296-1303.
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