How Many Calories Does Walking Burn?

by admin_gothkm8c

           How Many Calories Does Walking Burn?

Walking is the most straightforward exercise that almost everyone can do, but it is also free.

Calories burned according to the speed of individual;

If a person strolled for 15 minutes per day would burn nine calories only. If a person strolled 30 minutes per day, they would burn 25 calories.

Assuming the people who participate in more complex levels of physical activities, the following results are shown;

Walking moderately for 15 minutes per day burn 36 calories per day. Whereas walking 30 minutes per day burn 85 calories per day.

Walking quickly/actively may increase calorie burn. Brisk walking for 15 minutes would burn 60 calories. At the same time, walking briskly for 30 minutes per day resulted in 129 calories burned.

If you aim to burn 100 calories per day, 15 minutes walk won’t do it. Minimal calories are burned in a slow walk. Walking briskly for a more extended period give fair results.

You can lose a 10-pound weight by doing a daily 15-20 minutes slow walk. Walking 10000 steps in 45 minutes in 1-hour every day is a reasonable effort for weight loss. You can lose weight by cutting back on calories and with physical activity.

Research shows that people could battle obesity by cutting 100 calories out of their diet or burning 100 extra calories through 15 minutes of brisk walking daily.

Calories burn table

Weight Two mph 2.5 mph Three mph 3.5 mph Four mph
130 lbs. 148 cal. 177 cal. 195 cal. 224 cal. 295 cal.
155 lbs. 176 cal. 211 cal. 232 cal. 267 cal. 352 cal.
180 lbs. 204 cal. 245 cal. 270 cal. 311 cal. 409 cal.
205 lbs. 233 cal. 279 cal. 307 cal. 354 cal. 465 cal.

Walking on a flat surface and up hills mph table

Weight 3.5mph (flat surface) 3.5mph (up hills)
130 lbs. 224 cal. 354 cal.
155 lbs. 267 cal. 422 cal.
180 lbs. 311 cal. 490 cal.
205 lbs. 354 cal. 558 cal.

Calories Burned Chart for all Activities:

Walking burned in 30 minutes activities:

Activities 125-pound person 155-pound person 185-pound person
Weight lifting general 90 108 125
Bowling 90 108  
Dancing, slow 90 108 125
Frisbee 85 105 125
Volleyball general 90 108 126
Walking: 3.5mph 107 133 159
Golf: using a cart 105 126 147
Badminton: general 114 141 168
Gymnastic 120 144 168
Walking: 4mph 135 175 189
Hiking across country 170 216 252
Swimming general 180 216 252
Dancing: fast 180 216 252
Volleyball competitive 226 281 335
Stretching, Hatha yoga 120 144 168
Stairsteps general 180 216 252
Weight lifting, vigorous 180 216 252
Bicycling moderate 210 252 294
Rowing moderate 210 252 294
Rock climbing 227 282 336
Running: 5mph 240 288 336
Basketball 240 288 336
Football 240 288 336
Hockey 240 288 336
Rowing vigorous 255 369 440
Boxing 270 324 378
Bicycling vigorous 315 278 441
Rope jumping fast 340 421 503
Running: 6mph 495 360 420
Running: 7.5mph 375 450 525

Health Benefits of Walking

  • It sharpens the brain
  • Give strength to bones
  • Boost mood
  • Enhance circulation
  • Boost memory
  • Improve blood glucose level
  • Boost immunity
  • Improve sleep
  • Maintain weight
  • Improve blood pressure
  • Reduce stress and tension
  • Slow down mental retardation
  • Improve breath

References

  • https://www.webmd.com/diet/news/20040303/short-walk-enough-to-battle-bulge
  • https://www.healthline.com/health/calories-burned-walking
  • https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
  • https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

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