How Many Calories Does Walking Burn?

Walking is one of the simplest and most accessible forms of exercise. It can be done virtually anywhere, requires no special equipment, and provides numerous health benefits. One of the key aspects of walking, particularly for those looking to manage their weight or improve their fitness, is the number of calories it burns.

So let’s explore how many calories walking burns, the factors that influence this number, and how to maximise the caloric burn during your walking sessions.

Understanding Caloric Burn

Calories are a measure of energy. When we consume food, we intake calories, and when we engage in physical activity, we burn calories. The balance between the calories consumed and calories burned determines whether we gain, lose, or maintain our weight. Walking, as a physical activity, contributes to the number of calories we expend each day.

Factors Influencing Caloric Burn

Several factors influence the number of calories burned while walking:

Body Weight

The more a person weighs, the more calories they burn while walking. This is because it requires more energy to move a larger body mass.

Walking Speed

The speed at which you walk significantly affects the number of calories burned. Walking at a brisk pace burns more calories than walking at a leisurely pace.

Distance Walked

The total distance covered also plays a crucial role. The longer the distance, the more calories burned.

Terrain

Walking on varied terrains, such as uphill or on uneven ground, can increase the caloric burn compared to walking on flat surfaces.

Age and Sex

Younger individuals generally burn more calories than older ones, and men typically burn more calories than women due to differences in body composition.

Walking Technique

Your walking technique, including posture and stride, can also influence how efficiently you burn calories.

Caloric Burn Estimates

Let’s look at some estimates to understand how these factors translate into actual calories burned.

Average Caloric Burn by Weight and Speed

Here is a breakdown of the approximate calories burned per hour by weight and walking speed:

Source: American Council on Exercise

These numbers provide a general guideline. For a more accurate estimate, individual factors such as body composition and walking technique should be considered.

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Maximising Caloric Burn While Walking

To get the most out of your walking sessions, consider the following tips:

Increase Your Speed

Walking faster burns more calories. Aim to walk at a pace where you can still hold a conversation but feel slightly out of breath.

Incorporate Intervals

Alternating between brisk walking and moderate-paced walking can boost your calorie burn. Interval training increases the intensity and can lead to greater overall caloric expenditure.

Use Your Arms

Incorporating your arms into your walking routine by swinging them vigorously can increase the intensity and burn more calories.

Choose Challenging Terrains

Walking to Ribeira do Cavalo, a beach inside Arrabida Nature Park. The Paley family comprising of Matthieu, Mareile, iluka and Timo, on a week end trip with their camper van.

Walking uphill or on uneven surfaces requires more effort and thus burns more calories. Try to incorporate hills or trails into your walking routes.

Wear a Weighted Vest

Adding extra weight, such as wearing a weighted vest, can increase the amount of energy required to walk, leading to higher calorie burn.

Track Your Steps

Using a pedometer or a fitness tracker to monitor your steps can help you stay motivated and progressively increase your walking distance.

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Walking and Weight Loss

Walking can be an effective tool for weight loss when combined with a healthy diet. The number of calories you need to burn to lose a pound of fat is approximately 3,500. By understanding how many calories you burn while walking, you can set realistic goals for weight loss.

For example, if a person weighing 68 kg walks at a moderate pace (4.8 km/h) and burns about 232 calories per hour, walking for an hour each day would result in a caloric deficit of 1,624 calories per week. This alone could contribute to almost half a pound of weight loss per week, assuming their caloric intake remains the same.

Health Benefits of Walking Beyond Caloric Burn

While burning calories and aiding in weight loss are significant benefits, walking also offers numerous other health advantages:

Cardiovascular Health

Regular walking improves cardiovascular health by strengthening the heart and reducing the risk of heart disease and stroke.

Mental Health

Walking can enhance mental well-being by reducing stress, anxiety, and symptoms of depression. It also promotes better sleep and cognitive function.

Muscle and Joint Health

Walking helps to build and maintain muscle strength, particularly in the lower body. It also improves joint health by increasing flexibility and reducing stiffness.

Immune System Boost

Engaging in regular walking can strengthen the immune system, making you less susceptible to illnesses.

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Scientific Studies on Walking and Caloric Burn

Several studies have explored the relationship between walking and caloric expenditure. For instance:

A study published in the “Journal of Applied Physiology” found that walking at a speed of 6.4 km/h (4 mph) burns about 318 calories per hour for a person weighing 70 kg.
Research in the “American Journal of Clinical Nutrition” indicated that walking at a moderate pace (approximately 4.8 km/h) burns an average of 4.5 calories per minute for individuals of various weights.
A study in the “British Journal of Sports Medicine” highlighted that incorporating brisk walking into daily routines significantly improves overall fitness and health markers, such as blood pressure and cholesterol levels.

Conclusion

Walking is an excellent form of exercise that can help you burn calories, lose weight, and improve overall health. The number of calories burned while walking depends on various factors, including body weight, walking speed, distance, terrain, age, sex, and walking technique. By understanding these factors and incorporating strategies to maximise your caloric burn, you can make the most out of your walking sessions.

Whether you’re looking to lose weight, improve fitness, or simply enjoy the many health benefits of walking, this simple activity can be a powerful tool in your wellness arsenal.

Key Takeaways

Bibliography

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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