While talking about weight loss, exercise is regarded as most beneficial in order to burn calories. There are many kinds of work out but walking is the most simple yet effective in order to lose weight. While walking it’s important to maintain speed and the kilometers which are getting covered in order to make the weight loss journey effective. Calories burned walking a mile is important as one can estimate the number of calories burned. Read also: Burpees Exercise Benefits and Weight loss
Calories burned For walking a mile
Calorie burning depends upon a simple rule. Heavier weight and speed are something that can lead to calorie loss. 100 calories per mile can be burned for a 180-pound person in 15 minutes and 65 calories per mile can be burned for a 120-pound person. in 10 minutes. As the speed of a person increases more calories can be burned. Here is a chart
| Mile | Calories burned | Weight of person | Time |
| 1 | 53 | 100 | 10 minutes |
| 1 | 68 | 120 (lbs) | 15 minutes |
| 1 | 89 | 140(lbs) | 13 minutes |
Benefits Of Walking
There are quite many benefits of walking that leave an impact on the overall health performance of an individual. Here are the possible benefits.
- Walking helps to maintain a healthy weight and lose body fat. Regular practice helps to keep the shed weight on a long-term basis.
- Walking helps to increase the muscular endurance of the body.
- A person feels quite energetic after walking for about 30 to 45 minutes. This helps to maintain his energy levels throughout the day.
- Walking helps to reduce the stress and tension in the mind too.
- It helps to improve balance and maintains coordination of the body.
- Walking helps to prevent and manage various physical conditions of the body such as heart, type 2 diabetes, and stroke.
How Walking Helps in Weight Loss
1. Helps to burn more calories
Walking is a great kind of physical activity that helps us to stay fit and healthy. Walking helps in burning calories. It’s important to know that in order to lose weight calorie burning is important. Walking for a mile helps to burn 100 calories and it depends upon the weight of a person. When the intensity of the walk is increased more calories are burned such as on incline surfaces. Read also: Best Cardio Exercise for Weight loss at Home
2. It helps to preserve lean muscles
When people turn to lose weight, along with cutting down calories and fat, muscle loss is even seen. This is because muscle is more active than fat. This way presence of more muscles can lead to more calories burning. Exercise such as walking helps to preserve lean muscle mass when trying to lose weight.
3. Walking reduces belly fat
Belly fat deposition is seen in both sexes such as men and women. One of the effective ways to reduce belly fat is to involve in physical activity such as walking. Regular walking at a moderate pace helps to burn belly fat according to research.
4. Helps to keep weight off
After weight loss, it’s very easy to gain the weight back again. This is due to a lack of physical activity. Regular practice of walking with moderate intensity helps to produce more energy which keeps calories off, thus helping to keep weight off on a long-term basis.
How to walk faster
In order to make a good speed while walking its important to follow a few tips. These tips will help to avoid the mistakes done during walking and makes your journey fast and active.
- Shorter strides- While walking we take longer strides in order to run faster. But this can actually lower down speed as the outstretched position is created. Shorter steps help to move faster. Read also: Skipping or Jumping Rope For Weight Loss
- Push off toes- Push off toes to the back so that a boost is created for the next step.
- Maintain good posture- It’s important to keep the body straight and keep the head and eyes focused so that pace is reached quickly.
- Bend your arms- Keep shoulders relaxed and down. Keep your arms bent and move them front and back in order to increase speed.
- Squeeze and engage- Squeezing of glutes helps in muscle strengthening which actually tones the muscles.
How long should you walk daily to lose weight?
When we start to exercise, during the first 30 minutes of walking our body starts to burn sugars which are stored as fuel. They are used up after 30 minutes. To keep on going, the body releases fat from fat cells and burns it as fuel. This is actually the stored fat that we want to lose. So walking for more than 30 minutes is recommended in order to lose weight.
If we keep an account of walking for 30 minutes on a daily basis, then for a week it goes up to the burning 1000 to 3000 calories in total. This amount of calories is actually great for boosting a person’s metabolism. Read also: Resistance Training For Weight Loss
When should you walk for losing weight?
Walking is the best exercise which can be preferred who doesn’t like to hit the gym on daily basis. According to the latest research, when walking is done after food it has more health benefits. There is no doubt that walking at any point in time is beneficial for weight loss. However, if we walk after meals it helps greatly in weight management and controlling diabetes too. calories burned walking a mile is important as it helps in speedy weight loss.
Walking vs running with calorie burning
Both walking and running have their own benefits. However, running nearly doubles the number of calories that walking. This can be best explained with an example. If a person who is weighing around 160 pounds and running for 5 miles per hour burns around 606 calories. While a person who is walking briskly at speed of 3.5 mph can just burn 300 calories.
In walking also there is power walking and speed walking. Speed walking is greater than 3 mph while power walking ranges from 3 mph to 5 mph. for increasing efficiency, try speed walking for 2 minutes and then slow down. But speed walking could not be as beneficial as running.
What should be the pace of walking for faster calorie burning
A brisk walking pace can be from 15 to 20 minutes per mile and can range from 3 to 4.5 mph. walking at this pace makes it noticeably hard to speak. If walking is for 20 minutes per mile with an intensity of moderate or too slow then the speed could be fast enough or slow. calories burned walking a mile Is usually 100 calories. Read also: Lunges Exercise Benefits for Weight Loss
Calories burned by walking Calculator
We get to know that different kinds of physical activity with different intensities burn different numbers of calories. Here is the equation to find out through the calorie burned calculator.
The equation for the exercise calories burned calculator is:
Facts about walking
- Walking not only makes a person healthy but reduces the risk of many underlying diseases due to a sedentary lifestyle.
- An average person needs to walk for 7 hours in order to burn the large meal of Big Mac and fries.
- In 2017 research at Stanford University showed that average Indians take up 4297 steps a day and ranked among 39th countries.
- Walking sideways burns 78% more calories than walking straight ahead. Sideways walking creates a pull to lateral motion.
Walking for 30 minutes a day is a great way to improve the overall health of a person. Even if it’s more than 30 minutes then also it is beneficial as it helps boost the metabolism of a person. When paired up with other workouts then it proves even more beneficial.
According to many fitness experts, brisk walking is more beneficial than normal regular walking. Brisk walking at a speed of 100 steps per minute or it could be 3 to 3.5 miles per hour.
Belly fat can be greatly reduced by involving in any kind of physical activity. Walking has many benefits in losing belly fat as it works great on abdominal muscles. According to much research conducted walking greatly helped women in losing belly fat
