Brisk walking is the most preferred and easiest form of workout to burn calories that almost all of us prefer these days as it gives you the freshness of air if you just walk in your aroma garden or in some joggers park. The fresh breeze gives a lot of positivity and is the best way to kick start your day with full of enthusiasm. It recharges you with optimism and inspires you to give your best shot for everything you choose to do in the day ahead.
If you choose to meditate post walking then morning can be the best time of the day , post your walk session.
Now , let’s take a look at the benefits of walking in terms of calories :
- The amount of calories that you’ll burn walking depends how long you walk, how strenuous your walk is and how much you weigh.For a 130-pound person, walking briskly at a pace of 3.5 mph for an hour burns 160 to 180 calories . For a 200-pound person, walking at a pace of 3.5 mph burns about 240 calories per hour.
- Can reduce belly fat
- Helps lower blood pressure
- Raise your production of HDL aka “good” cholesterol.
- Walking is as effective as running for lowering your risk of heart-related conditions.
Quick Tip : The more you weigh, the more calories you burn. Meaning a 55 kg (121.254 pound) person would burn less calories in the same amount of time, walking at the same speed, as a 90 kg (198.416 pound) person .
Here is a sample data for a person weighing between 120-140 Pounds
Walking at a Moderate Pace (3 mph)
- 15 min.: 50 calories
- 30 min.:100 calories
- 1 hour:200 calories
Walking at a Fast Pace (4-5 mph)
- 15 min.:95 calories
- 30 min.:185 calories
- 1 hour:370 calories
Walking Up Stairs (3 mph)
- 15 min : 120 calories
- 30 min : 240 calories
- 1 hour : 275 calories
Walking Uphill (3.5 mph)
- 15 min :90 calories
- 30 min :180 calories
- 1 hour : 355 calories
Walking Downhill (2.5 mph)
- 15 min :40 calories
- 30 min :85 calories
- 1 hour :165 calories