Walking is not only the simplest form of exercise that almost everyone can do, it also a free activity. Calories burn according to the speed of individual; If a person walk slowly 15 minutes per day would burn 9 calories only. If a person walk slowly 30 minutes per day would burn 25 calories.
Assuming the people who participate in harder levels of physical activities, the following results are shown; Walking moderately 15 minutes per day burn 36 calories per day. Whereas walking 30 minutes per day burn 85 calories per day.
Walking briskly may increase calories burn. Brisk walk for 15 minutes would burn 60 calories. Whereas walking briskly for 30 minutes per day resulted in 129 calories burned.
If your goal is to burn 100 calories per day, 15 minute’s walk won’t do it. Very little calories are burned in slow walk. Walking briskly for longer period give fair results.
You can lose 10-pound weight by doing 15-20 minutes slow walk daily. Walking 10000 steps in 45 minutes or in 1 hour daily, this is good effort for weight loss. You can lose weight by cutting back to calories and with physical activity.
Some researches show that people could battle obesity by cutting 100 calories out of their diet, or by burning 100 extra calories through 15 minutes of brisky walk daily.
Calories burn table:
|Weight||2 mph||2.5 mph||3 mph||3.5 mph||4 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 flat surface and up hills mph table:
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 by Activity and Weight, including Walking, Sports and Everyday Household Activities:
Walking burned in 30 minutes activities:
|Weight lifting general||90||108||125|
|Golf: using cart||105||126||147|
|Hiking across country||170||216||252|
|Stretching, Hatha yoga||120||144||168|
|Stair steps general||180||216||252|
|Weight lifting, vigorous||180||216||252|
|Rope jumping fast||340||421||503|
Health Benefits of Walking:
- It sharpen 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