How Many Calories Can You Burn By Walking?
Walking has become the exercise of the century and just about everyone can do it. It burns calories, fights depression, and surprisingly has a large array of health benefits. But just how many calories does walking burn? Can walking burn off fat?
Well that depends.
Walking one mile, or between 2,000 and 2,500 steps, burns about 80 calories for an average 140-pound person.
Calories Burned Per Mile by Walking
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How To Burn More Calories Walking
If you asked most people what is the best way to burn calories. they’d probably say things like running, taking an exercise class or maybe even lifting weights. What most people don’t realize is one of the best and easiest ways to start losing weight and burning off calories is walking! Yes you heard me right, plain, everyday walking!
Walking usually burns anywhere from 150-200 calories per hour depending on certain things like height, weight, age, and also how fast you walk. I can already here people moaning “Well I’m not going to take an hour out of my day just to walk”. That’s the best part about walking. Unlike other exercises, walking is something you just do all the time naturally. When you pick up your morning coffee you’re walking. When you are running errands you are walking. All of this is burning calories without you even knowing it.
The major way to burn more calories walking is just by walking more. Try to make it a goal to walk whenever possible. Take the steps rather than the escalator, walk to the store rather then drive. Every chance you get to add more walking into your life will mean more calories burned. That’s a fact.
In order to lose weight we need to be burning more calories then we take in each day. The average person burns between 1800-2500 calories per day just living life. Sounds pretty good right?
Well when you think about that muffin and coffee you had for breakfast which is usually about 600
calories. Then your sandwich and beverage at lunch adding another 800 calories. Don’t forget about that 800 calorie bowl of pasta, 150 calories glass of wine, 400 calorie ice cream, snacks.. I think you get the picture. If we want to lose weight and get in shape, we not only need to cut calories but we need to burn more calories as well. Move more and eat less.
Walking Those Calories Away
There are several ways to accomplish this but one of the best and easiest ways to do it is by burning more calories walking. Walking will usually burn about 150-200 calories an hour naturally but we want to pump those numbers up. We want to get the most calorie burn out of walking. How do we do this?
First thing is up your walking speed. Rather than walking at a leisurely slow pace, start adding a little pep in your step. Even just increasing your speed of walking the slightest bit could equal a lot more calories burned per minute. This is because you are increasing your heart rate which in turn burns more calories. It will also speed your metabolism as well even when you are not walking. So by walking a bit faster you might even help yourself burn more calories all day long. Even when sitting!
Try for 30 – 90 minutes a day of brisk walking to lose weight. How many days? Every day is perfect!
Get a Step Counter!
Pedometer’s are a walkers best friend. A pedometer or step tracker, counts how many steps you are taking each day. This is a great way to keep track of how you are doing and set goals for yourself.
If you are only getting 3000 steps a day thats considered living a sedentary lifestyle which is no good and can end up causing tons of health problems in the future.
If you are getting 5000-7000 steps a day you are in the average range. This amount of steps means you are living a pretty normal life.
The goal though is to get to 10,000 steps a day. This is where you are considered living an “active lifestyle”. At 10,000 steps your body is going to be burning a lot of extra calories walking and resting.
There are many different types of step counters. The big companies like Fitbit make pocket devices as well as wrist watches. (We love the FitBit and you can read more about that here.) Also companies like Apple and Samsung have included pedometers in their phones and their watches. I bet you didn’t even know there was a pedometer in your iPhone!
Getting Those Extra Steps In
You don’t need to set aside an entire hour each day just to walk. Instead you can try to add more walking into your daily routine. Some easy ways to do this is to may a conscious effort to get a few extra steps in every where you go. If you go to the supermarket, rather then just walking in, get what you need and leaving, you should instead maybe take a lap around the perimeter of the supermarket. This will just take an extra few minutes but will add a lot more walking into your trip.
When you are going shopping don’t try and hunt down the closest parking spot to the store. Instead park in the spot farthest away. This will add a lot more walking into your day with very minimal effort.
Make Walking Fun!
Most people like myself hate exercising. There are a few reasons for this. It’s time consuming and can be very monotonous. Heading to the gym and sitting at a gym for an hour does not sound like my kind of “good time”. Walking on the other hand is very easy to make fun!
Do you have a nice park in your neighborhood? I think most of us can agree that there’s very few things as relaxing and enjoyable as talking a nice stroll around a park. What about hiking? Or maybe a lake? Walking next to water can be very peaceful and beautiful all while you are burning calories walking.
Do you have a spouse? I bet they’d be willing to join you in a stroll around the neighborhood. Not only are you getting those calories burned but you are also spending some extra time with a loved one rather than just sitting in front of the TV.
Start your own Facebook group and hold challenges with friends to see who can walk the most steps.
Don’t Quit in The Winter
Don’t let the winter chill keep you from walking outside. Learn how to dress for winter walking success!
Get Walking Today!
As you can see, adding a little bit of walking into your day is not difficult. There really is no excuse not to try and get those extra steps in each day. You’d be surprised at how big of a difference this can make. Even just a little bit of walking will not only help you burn that fat away but will also make you feel better too!
Always remember to warm up and stretch those muscles before walking! Get in the habit of making this your first priority.