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Walking is a simple and accessible form of exercise that can be done almost anywhere without any special equipment. It has many benefits, including improving cardiovascular health, strengthening muscles and bones, and burning calories. But how many calories does walking actually burn?
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The number of calories burned while walking depends on many factors, including body weight, walking speed, and distance covered. According to various sources, a person weighing 150 pounds can expect to burn between 90 and 140 calories in 30 minutes of walking at a moderate pace, while a person weighing 200 pounds can expect to burn between 120 and 190 calories in the same amount of time. However, these numbers can vary widely depending on individual factors.
Calories Burned During Walking
Walking is a simple and effective way to burn calories and improve overall health. It is a low-impact exercise that can be done anywhere and at any time, making it an ideal choice for people of all ages and fitness levels. But how many calories does walking actually burn? Let’s take a look.
Factors Affecting Calories Burned
The number of calories burned during walking depends on several factors, including:
- Body weight: The more a person weighs, the more calories they burn while walking.
- Walking speed: Walking at a faster pace burns more calories than walking at a slower pace.
- Terrain: Walking uphill or on uneven surfaces burns more calories than walking on flat ground.
- Duration: The longer a person walks, the more calories they burn.
Average Calories Burned in 30 Minutes of Walking
According to various sources, the average person burns approximately 100-200 calories in 30 minutes of walking, depending on their body weight and walking speed. For example, a 140-pound person walking at a pace of 2.5 miles per hour burns approximately 100 calories in 30 minutes, while a 200-pound person walking at the same pace burns approximately 143 calories in 30 minutes.
|Body Weight||Walking Speed||Calories Burned in 30 Minutes|
|140 pounds||2.5 mph||100 calories|
|140 pounds||4 mph||167 calories|
|200 pounds||2.5 mph||143 calories|
|200 pounds||4 mph||239 calories|
It is important to remember that these numbers are just averages and individual results may vary. However, they provide a good estimate of how many calories a person can expect to burn during a 30-minute walk.
Benefits of Walking for Weight Loss
Walking is a low-impact exercise that can help individuals achieve their weight loss goals. It is an easy and accessible way to burn calories and improve overall health. Here are some of the benefits of walking for weight loss:
Walking can help improve metabolism, which is the process by which the body converts food into energy. When an individual walks, their muscles require energy, which causes the body to burn calories. This increased energy expenditure can help boost metabolism and lead to weight loss.
Helps in Burning Fat
Walking can also help in burning fat. When an individual walks, their body uses stored fat as a source of energy. This can help reduce body fat and lead to weight loss. Additionally, walking can help prevent the accumulation of visceral fat, which is the fat that surrounds the organs and is linked to various health problems.
Aids in Weight Loss
Walking is an effective way to burn calories and lose weight. According to the Centers for Disease Control and Prevention (CDC), a 154-pound person can burn approximately 140 calories by walking for 30 minutes at a moderate pace. This calorie burn can add up over time and lead to significant weight loss.
Additionally, walking can help individuals maintain their weight loss. It is a sustainable form of exercise that can be easily incorporated into daily routines. Walking can also help individuals develop healthy habits and improve overall health.
Tips to Burn More Calories While Walking
Increase Your Walking Speed
One of the easiest ways to burn more calories while walking is to increase your walking speed. According to Verywell Fit, a person who weighs 150 pounds can burn approximately 100 calories in 30 minutes by walking at a moderate pace of 3 miles per hour. However, if the same person increases their walking speed to 4 miles per hour, they can burn approximately 135 calories in 30 minutes.
One way to increase your walking speed is to try interval training. This involves walking at a moderate pace for a few minutes, then increasing your speed for a short burst, before returning to your regular pace. Repeat this cycle several times during your walk.
Incline walking is another effective way to burn more calories while walking. Walking uphill increases the intensity of your workout and engages more muscles, resulting in a higher calorie burn.
According to WikiHow, walking uphill for 30 minutes can burn approximately 223 calories for a person who weighs 155 pounds.
If you don’t have access to hills or inclines, you can use a treadmill with an incline feature. Start with a low incline and gradually increase it over time as your fitness level improves.
Add Weights or Resistance Bands
Adding weights or resistance bands to your walking routine can also increase your calorie burn.
Carrying weights or wearing a weighted vest can increase the intensity of your workout and help you burn even more calories. According to Healthline, carrying weights while walking can increase calorie burn by up to 50%.
Resistance bands can also be used to add resistance to your walking workout. Simply wrap the resistance band around your thighs or ankles and walk as usual. This will engage your leg muscles more and increase your calorie burn.