Get Moving For Fitness: Reduce Weight By Walking

People who walk daily have a lesser incidence of cancer, heart disease, stroke, diabetes and other killer diseases. Not only does walking make you healthier but it also burns calories, creates psychological well being, increases metabolism, strengthens muscles, increases flexibility, improves respiratory function and helps concentration and memory.

An average person when walks at a moderate speed burn 4 calories per minute. Assuming a man with an average weight of 170-180 pounds or women with an average weight of 150-160 pounds will burn 4 calories when he/she walks at a pace of 3 miles per hour. So if a man weighing 190 pounds walks at the pace of around 4 miles per hour then he will burn 5 calories per minute instead of 4 and if a man weighing 160 pounds walks at the pace of 2 miles per hour then he will burn 3 calories instead of 4.

You can walk for pleasure in accordance with a structured program or alternatively incorporate walking into normal everyday life. There are many different ways of walking: slow, brisk, fat and power walking, all of which have beneficial effects.

How You Burn Calories:

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

How Much Do You Walk?

  • Do you go for a walk when you first get up in the morning?
  • Do you walk to the shops?
  • Have you ever through of having a dog so that walking twice a day would have to become part of your daily routine?
  • Could you walk to work?
  • Could you get off the bus one or two stops before your destination and walk the rest of the way?
  • Do you walk for pleasure in the park or in country at least once a week?
  • If your job is largely sedentary, are there ways in which you could make it more physically active for yourself?
  • Do your legs ache when you climb steps? Even if it is just a short flight. That’s a clear warning sign that you need to walk a lot more in order to tone up those complaining muscles.

Walking for Weight Loss:

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn’t it time to work 1-hour walks into your busy lifestyle?

This tutorial will describe how walking burns calories and fat, what speed is appropriate, how long and how often to walk, and methods to track your activity.

Calories Burned Per Mile for a Person Weighing 160 Pounds


  • 2.0 mph – 91 calories
  • 2.5 mph – 87 calories
  • 3.0 mph – 85 calories
  • 3.5 mph – 83 calories
  • 4.0 mph – 91 calories
  • 4.5 mph – 102 calories
  • 5.0 mph – 116 calories


  • 5.0 mph – 116 calories
  • 6.0 mph – 121 calories
  • 7.0 mph – 119 calories
  • 8.0 mph – 123 calories
  • 9.0 mph – 121 calories
  • 10.0 mph – 131 calories

Burn More Calories Per Mile by Walking

Learn to Race walk:

At speeds over 13-minute mile rate you are burning more calories per mile as you use more muscle groups, as well as building muscle. How to Walk Faster.

Use Walking Poles:

Fitness walking poles such as Nordic Walker, Exerstrider sticks or Leki poles is an option for those who cannot walk fast and want to burn more calories per mile.

Carry Extra Weight:

I do not recommend doing this, but if you do it you should add no more than 10 pounds and wear it in a backpack or at your hips so your body can remain balanced and your posture is not thrown off. Walking with poor posture or adding weight to your arms or legs can lead to injury.

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