Introduction of Calories :
Before diving into the discussion, let me ask you a question. Do you know what calories are and why you need to count them? Obviously, you do. But you just have a mild idea about them, when you will be asked to define them accurately; you might have to think about what they actually are.
What are Calories?
If I were your science teacher I would define it as, “the amount of heat needed to raise the temperature of one gram of water by one degree Celsius.”
I am not saying that your teachers taught you the wrong concept, but how would you relate one gram of water and heat with walking.
Calories are the form of energy that we extract from our food. This energy keeps us alive. But if we take a greater amount of calories, it may result in weight gain.
The calories that you need are utilized and the excessive calories are converted into and stored as body fat.
Too much body fat will not only result in gaining weight but can also cause a lot of health problems.
How to count calories?
Different types of food have a different number of calories and different types of exercises burn a different amount of calories.
You can easily search for the number of calories present in a particular food item. Furthermore, there is a calorie-burning calculators available here that will tell you about how many calories you have burned.
By adopting such methods, you can easily keep a track of your calorie intake.
Why do you need to count calories?
There must arise a question in your mind that why you need to burn calories. Though the answer is quite simple, a lot of people don’t understand its importance.
Keeping a track of your calories will help you maintain an ideal weight that will keep you healthy.
Calories are not good or bad, there is just a particular amount of calories. Exceeding this amount can be bad, so you have to take care of this calorie limit (1) if you want to live a healthy life.
Is Walking an Exercise :
When talking about different exercises, each of them imparts specific results to your health. Some are more beneficial for you and some are less beneficial for you. Some exercises burn more calories while some burn fewer calories.
Conventionally, it is thought that exercises involving more struggle burn more calories. I do believe it, but with the exception of walking.
If you are choosing walking as an exercise, it will burn calories and prove you with desired results with fewer struggles.
Walking is so far the easiest exercise that I’ve ever known. No special equipment, no gym, no specific place, no specific timing; you can easily mold this exercise according to your requirements and needs.
The consequences are just brilliant. Though we spend a lot of time walking every day, walking as an exercise is something different.
Burning calories through walking :
A lot of exercises can help in burning calories, walking is one of them. In fact, walking is the best exercise for you, if your sole purpose is to burn calories. It helps you burn a lot of calories within a short period.
Another advantage of choosing this form of exercise is that you don’t have to do any hassle. You don’t need any special equipment or you don’t need to go to any special place. You can walk on the sidewalk and even in your home.
So your next question must be, how many calories can I burn with walking? The answer isn’t simple. Yes! The answer to this simple question depends on multiple factors, such as
- Your weight
- Walking speed
- Walking time
- Level of ground
The basic factors are your weight and speed. Your weight decides how much fat in your body needs to be burned. Your speed decides the rate at which calories will be burned. The time that you assign to this particular activity also decides the number of calories that will be burned.
Ground-level matters a lot, though most people don’t consider it. If you are walking on leveled ground, the output will be different and when you are walking on an inclining/declining surface the result will be different. We will discuss it in detail in a later heading.
Here are some tips that will help you burn more calories in less time:
- Include inkling paths in your walking way.
- Divide your walking duration into intervals of warm-ups, brisk walking, and cool-downs.
- Don’t get stuck in limited duration, try to increase your walking duration.
- Carrying weight during walking can also help you burn more calories, such as you can carry a backpack.
As I have told you about all the basic information related to the topic, let us dive into the discussion.
Here I will tell you about how walking for different durations and different distances affects the number of calories burned according to your weight.
We will also discuss the speed at which you are walking.
How many calories do I burn walking for an hour?
Different people have different styles of walking(2). Some engage themselves in strenuous walking and some prefer non-strenuous walking. The calories that you burn by walking an hour largely depend on the nature of your walking.
For Non-Strenuous Walking
If you are walking at a moderate pace and you are not opting for any special measures during walking, it means you are involved in non-strenuous walking.
This type of walking can help you initiate as a beginner, but it burns fewer calories as compared to strenuous walking.
If you are choosing it, then according to your body weight your calories will be burned in a respective manner,
|Weight||Walking at 3.5 mph||Walking at 4 mph||Walking at 4.5 mph|
For Strenuous Walking
Strenuous walking is actually the walking in which you put more struggle. As the intensity of your walking increases, the calories burned are also increased.
This type of walking doesn’t depend on your speed. There are many types of strenuous walking; you can use a treadmill for this purpose or you can also go hiking.
All such types of activities are counted as strenuous walking.
The calories burned according to your weight are :
You can see the difference in the number of calories burned in strenuous walking and non-strenuous walking; a great difference indeed. Even walking at a pace of 4.5 MPH in non-strenuous walking burns fewer calories than the calories burned at a moderate pace in strenuous walking.
How many calories are burned in 20 minutes of walking?
Every person walks according to his/her ease. Some walk for 1 hour and some others can manage walking only for 15 minutes.
Every minute of walking has some impact on your body and some of your calories are burned. So, you might have queries about different walking durations. Let me clarify your queries,
You must have thought twice before moving on from the time duration mentioned in the heading and you will be asking yourself, how can walking for only 20 minutes can be beneficial? Well! Why are you asking yourself when I am here to answer you?
The calories burned during brisk walking according to your weight are:
Whether you walk for 20 minutes or even 10 minutes, it affects your body a lot. You just need to develop a better understanding of its importance and how it burns calories.
You might have heard the name of brisk walking(3); this is what we are going to talk about. A 20-minute walk, more commonly known as brisk-walking will burn enough calories to make you active. Though it largely depends on your body weight, it is thought to burn almost 70 to 100 calories.
Brisk walking needs to be done carefully. You cannot just amble around the streets and name it brisk walking. The duration is short, so you need to avail it carefully. Here are some tips that can help you improve the way you perform brisk walking,
- Don’t just get up and start walking, as your 20 minutes will be wasted in just building the temperament. Prepare yourself for walking.
- Carefully adjust your posture while doing brisk walking. The right posture will let you burn more calories.
- Keep your pace slow for the few starting minutes.
- Move your arms along with your feet, as it will help you attain suitable posture and speed.
- Don’t just stop abruptly. Slow down your pace over few minutes before finishing your exercise.
How many calories do you burn walking 5 km?
So many people walk by deciding a specific distance. Such as you can set a target that you need to walk 5 km daily.
All the above discussion linked calories burned through walking with the duration of walking. In this portion, we will associate with the distance that you cover.
Different people cover a different amount of distance in different time intervals. That’s why we use duration to calculate the calories burned. But here we will figure it out by assuming the duration.
A lot of people can easily cover a 5km distance in 45-50 minutes. If you are walking at a very slow pace, it may take you 60 minutes to walk through 5km.
Here let us suppose that you walk 5km in 50 minutes; you will burn the following amount of calories according to your body weight :
Another factor that decides the number of calories burned during walking is the ground level.
If you are walking on the inclined surface(4) it will burn more calories and if you are walking on the declined surface it will burn fewer calories.
Keeping the walking distance the same that is 5km; let’s figure it out for inclined and declined surface according to your weight.
For 5% inclined surface :
For 5% declined surface :
How many calories do you burn walking 10000 steps?
Some people count steps while walking. There are many applications on mobile phones that notify you about the steps that you have walked.
So you might want to relate the number of calories burned to the number of steps that you walk.
Here we will discuss all the necessary information you need to know about walking 10,000 steps. The foremost query that might arise in your mind will be,
How many miles are 10000 steps?
When you are converting steps into miles, it largely depends on your stride length, which indicates the distance between the starting and ending position of your step. Approximately, there are almost 4 to 5 miles in 10,000 steps.
How long does it take to walk 10,000 steps?
The duration that you will need to walk 10,000 steps mainly depends on the intensity of your walking. If you are walking at a moderate pace, it will take almost 1 hour and 20 minutes (100 minutes) to walk 10,000 steps.
Similarly, if you are walking at a faster pace, it will take almost 1 hour and 17 minutes (77 minutes) to walk 10,000 steps.
So, the above discussion drove us to the conclusion that 10,000 steps are more than enough for your daily exercise. But our main question is still unanswered. How many calories can you burn by walking 10,000 steps?
Let’s find the answer by relating it to body weight :
Will walking 10000 steps help lose weight?
10000 Steps help you to burn around 2000 to 3000 calories per week. So 1 pound is Approximately 3500 calories (5) so if you walk 10000 per day you will surely lose almost 1 Pound per week.
How many calories do you burn walking 3 miles?
No doubt walking helps you a lot to lose weight. Most people who can’t find spare time from their daily routine adopt walking instead of exercises; to burn out excess fats.
And In my opinion, early morning involvement of your body in physical activity like walking is pretty good. You know it is better to do something rather than nothing.
The question you should consider here is that how many miles walking in a day help you towards improvement, in terms of health?
Well, I would say never stress out your body much. Start with taking baby steps. Go for a mile on the first day. Then day after day, increase your difficulty level while remaining in your comfort zone.
No need to say, the number of calories you burn is also related to the time; in which you cover the desired distance.
For example, a person can cover the same path (suppose 3 miles) in one hour or 20 minutes. It depends on his walking speed.
Here’s a table for your better understanding :
However, weight is the second most vital factor. It remains under consideration while counting the number of burned calories.
Your weight determines your speed. If you are lightweight, you burn fewer calories and so vice versa. The relation between calories and weight is quantified above.
Burning calories demands energy as well as consistency. It requires a good diet simultaneously.
You should not only be walking daily but treats your body with a healthy feast. Walking daily and a nutritious diet is a perfect combination for the good count of calorie burn.
How many calories do you burn walking a mile?
There must be some healthy and fit people who are always advising you to work out, but it is funny how they are the same who criticize you about not engaging in enough workouts.
You might feel foolish to keep track of little durations of exercises.
But trust me; these little efforts will turn into big consequences one day. Walking a single mile can have a positive impact on your health and your daily routine activities.
Here, in the following tables, I will tell you about how walking a single mile helps you burn calories; so that, you can get an idea about the importance of this little effort.
With typical pace :
If you are walking at a moderate pace, your calories will be burned respectively,
With brisk walking :
If you are walking at a brisk speed, it will give a different output. The table for brisk walking per mile is as follows,
Just imagine, if you walk one mile daily for one month, what a great difference you can create. Never let go of something, because are not able to give it your best. Start trying and consequently you will ace it one day.
How many calories do you burn walking 6 miles?
I have lost count of how many times I have said that “calories burned during walking largely depend on your speed and weight”. To explain how many calories, you will burn in 6 miles, let’s relate it with your walking speed first.
If you are walking at a speed of 3 MPH :
It will take almost two hours to walk six miles at this speed if you have an average stride length.
Keeping the speed constant, here I will tell you about how many calories will be burned according to your weight :
If you are walking at a speed of 4 MPH :
Walking at 4 MPH might take almost 1 hour and 30 minutes to walk six miles, with an average stride length.
According to your weight, you will burn the following amount of calories :
If you are walking at a speed of 5 MPH :
If you prefer brisk walking and walk at the speed of 5 MPH, with an average stride length, it will take almost an hour and 12 minutes (72 minutes) to cover six miles.
The number of calories burned is shown as :
Walking is such a functional exercise. The word choice might sound absurd to you, but in my opinion, no other exercise can help you burn calories as easily as walking does.
You can alter it according to your convenience and with every single alteration, it will provide you with different and better results. So, it won’t be wrong if I would say, you can customize it according to your needs.
You can change the speed of walking, you can change the distance that you walk, and you can walk on different ground levels. There are a lot of options available for you. In this article, I’ve tried to inform you about the consequences of every single step that you will take.
You can calculate your calorie intake by calculating the nutrient content of your food items. If you find out that you are taking calories in excess and fat is accumulating in your body.
You can easily choose walking durations, speed, and level according to your requirements, from the burning calories chart mentioned in this article.
Carefully read the whole article and then narrow down your requirements. Select the best type of walking, by choosing a particular speed, distance, and duration. Stick to this schedule and see how the magic works.
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