Walking has never been so appealing.
In this guide, you will know how to burn calories fast and easy. Walking is the most underrated form of exercise we have access to. All human beings perform walking naturally, and it is our number 1 method of transportation (without tech). Walking offers so many incredible health benefits regardless of whether your health and fitness goal is to lose weight; this may be a by-product of walking more, as we will outline in this article.
A lot of people do not associate walking with losing weight – certainly not quickly anyway. We must get around this way of thinking, especially if we are solely considering walking to burn a calorie. Most people believe that you have to run, row, or swim aggressively in one session to receive any calorie-burning benefits. That is not true.
As you will discover, consistent, conscious, slow, and steady effort across an extended timeframe will always deliver extraordinary results and a beautiful sense of fulfillment and health benefits for your longevity for your well-being alongside fitness goals.
What is a Calorie?
Firstly we must define what a calorie is. In simple terms, a calorie is a unit of energy, widely used in nutrition. Calories in food provide power in the form of heat so that our bodies can function. You will see the calorie marked on the back of all food products as both Kj and as kcal (ENERGY). Calories are our body’s fuel supply – we must have them to survive. The body “burns” these units of energy to complete all tasks throughout the day. You must have a minimum amount of calories during the day, so your body can safely carry out internal functions – digestion, brain function, heart beating blood around the body, and breathing. That is why many people call calories the “fuel” of the body, that we get from the food we eat. Hence the phrase: “burning calories.”
So, you understand what a calorie is now. Good. Let’s begin to unravel how walking burns off these calories (unwanted or not), including a handy method of determining how much your walking efforts burn-in numbers.
Burning Calories, What?
The actual number of calories you burn will be and is personal to you and you alone. You will need the following things before you can figure out how much you’re burning:
- The distance you walk.
- The speed of your walk (pace) – we’ll get on to this point below.
The reason for needing the above information is because a 220-pound person walking at an average walking pace will burn a different number of calories to a 100-pound person pushing themselves at a power-walking pace.
An “average walking pace” would be walking their dog, your natural pace, without walking fast. That equals to roughly-
- 17 to 24 Minutes per Mile;
- or 10 to 14 Minutes per Kilometer.
We would recommend investing in a good fitness tracker such as a Fitbit or a smartwatch, which will connect to your phone with a reliable app to track your own average walking pace, including the number of steps you’re taking daily.
Using the above pace, we can approximately calculate how many calories you will burn with this walking pace:
According to The Telegraph, the average weight of a human being is around 137lbs or 62kg; look below how this would affect that human.
Mile 1 = 74 cal
Mile 2 = 149 cal
Mile 3 = 223 cal
Mile 4 = 298 cal
Mile 5 = 372 cal
Mile 6 = 446 cal
Mile 7 = 521 cal
Mile 8 = 595 cal
Mile 9 = 670 cal
Mile 10 = 744 cal
As you can tell from the above chart, you can begin to rack up many calories while walking. The beautiful thing about walking as an exercise is that you do it every single day, without even realizing it. So, the next time you want to warm up or do some exercise, consider now, consciously walking – at a faster pace than usual. That also helps with body-mind oneness and connecting your body towards really thinking about how your walking – your posture, your height, alignment, how your feet hit the ground. Think about all of these things carefully – some meditation apps even have a walking feature to follow.
Now here is the same figures but with a faster, more mind-connected pace:
The pace of 15 Minutes per Mile or 9 Minutes per Kilometer:
Mile 1 = 80
Mile 2 = 159
Mile 3 = 239
Mile 4 = 318
Mile 5 = 398
Mile 6 = 477
Mile 7 = 557
Mile 8 = 636
Mile 9 = 716
Mile 10 = 795
How to Burn More Calories
If walking is your primary form of exercise, then simply walking more miles or kilometers will be your best bet. Increasing the duration and length of your lovely walk, consider getting faster as you do it. Alternatively, begin to find routes that have some hill or slope to go up, making the exercise harder on the legs.
Also, consider interval training, just at a lower intensity. If you’re starting, walk for 10 minutes, then rest for 2, then walk again for another 10. Keep going until you’re satisfied with your steps or calorie goal for the day.
Walking is a fantastic way to burn through calories during the day. Keep track of steps, distance, and calories with a tracker, watch, or app. Keep walking during the day, and feel better for longer over time.
Do I continue to burn calories after walking?
It is named the “afterburn effect”. Your body expends energy to return to the resting level, which means you burn calories.
Is it better to walk outside or inside?
Outside because inside, you will get less oxygen and have no wind resistance. You can walk inside too, but out it will be much better.
Does walking around the house count as exercise?
Yes, if you combinate it with diet.
Can walk in place burn calories?
Yes, you can burn it. But faster, you will see the result in a standard case.