It might surprise you but the simple act of walking daily burns quite a few calories.
Exercise & Calories
Burned per Hour
|
130 lbs
|
155 lbs
|
180 lbs
|
205 lbs
|
| Walking 2.0 mph, slow |
148
|
176
|
204
|
233
|
| Walking 2.5 mph |
177
|
211
|
245
|
279
|
| Walking 3.0 mph, moderate |
195
|
232
|
270
|
307
|
| Walking 3.5 mph, brisk pace |
224
|
267
|
311
|
354
|
| Walking 3.5 mph, uphill |
354
|
422
|
490
|
558
|
| Walking 4.0 mph, very brisk |
295
|
352
|
409
|
465
|
| Walking 4.5 mph |
372
|
443
|
515
|
586
|
| Walking 5.0 mph |
472
|
563
|
654
|
745
|
However it is very silly when you realize that most people don't think of walking as a good exercise. Mostly I think because its not as quick as jogging or running, but if you read the chart above you will see that if you just walk briskly or almost jogging then you can burn quite a few calories in a single hour.
Part of the problem is that people do it everyday and it seems so easy... But for those of you looking to get the most out of your walks here are tips to step up your walk to make it a highly beneficial cardiovascular exercise:
1. Walk Faster
It seems like a no brainer but a fast walk really makes a difference. You're walking fast enough when the breath increases and the heart rate is elevated. You should feel like you're exercising!
2. Move your arms / Power Walking
Those speed walkers are not just swinging their arms to look determined. Pumping the arms brings more blood to the heart and therefore, offers more cardiovascular benefits.
3. Do Intervals
Just like a run. Speed walk super fast for a couple of minutes and then do a minute at a less intense pace for recovery. Here is a sample timing:
Fast Walk 4 minutes, Slower Walk 2 minutes. Repeat 10 times for 1 hour.
Fast Walk 4 minutes, Slower Walk 2 minutes. Repeat 10 times for 1 hour.
4. Walk Often
One or two walks a week is better than nothing but for results aim for 4 to 5 one-hour walks per week.
5. Eat like any other activity
Walking requires fuel. Eat a good meal before and take in food for recovery afterward.
6. Get a Walking Stick for Hiking
If hiking in the woods get a walking stick so that you are moving your arms more while you walk. It will also benefit your back and core muscles.
6. Get a Walking Stick for Hiking
If hiking in the woods get a walking stick so that you are moving your arms more while you walk. It will also benefit your back and core muscles.
Follow these tips and pump of your walking regimen for a non-impact, healthy and result-promoting exercise.
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