Learn how to walk for weight loss and how to walk to burn calories. This site is all about helping you use walking for better health and weight loss.
Walking to burn calories is one of the best ways of doing it. Walking is one of the simplest ways I have found to burn calories, get fit and improve my health. We have been recommended by the CDC to exercise for a minimum of 150 minutes a week. That is so easy to do walking as it works out 30 minutes a day!
If you are walking to burn calories then 30 minutes will to get fit and maintain heart health. The American Heart Association’s guidelines for physical activity indicate that healthy adults should aim to walk a minimum of 150 minutes per week, or 30 minutes every weekday.
Walking to burn calories: the math
Walking to burn calories means you are burning anywhere from 90 to 200 calories in the 30 minutes recommended by the CDC. Of course you will burn fewer calories if you are walking slow and you will burn more calories if you are walking at a brisk pace.
The more you weigh though the more calories you will burn walking. Thinking of the 30 minutes and if you walk every day you will burn between 630 and 1400 calories per week. However your weight and the distance you walk will also impact on your walking to burn calories journey.
If you want to work out how many calories you will burn from walking or any other activity then just use the tool below from Very Well:
Walking to burn calories: tips to increase the burn
Walking up a Hill: Vary your walking to burn calories workout will help you keep it more interesting. For example you could try walking up hills. Walking uphill is a great way to add cardio to your daily walk. I have several hills that I walk up on my daily routine. It takes more effort going uphill and it burns more calories walking, in fact around 50 per cent more calories. Another thing to throw in to your walking mix is to walk on different surfaces. I try to add in some beach walking to my weekly routine. Walking on sand is harder so again it makes for a great cardio workout. Plus the sea air is also relaxing – not to mention it makes me go to sleep with ease!
Add in your Arms: Bend your arms at 90 degrees and swing/pump them as you walk. This gives your upper body a great workout too and really does get the blood pumping through your body and make your breathing faster. I also ensure that my head is held high rather than hunching forward. I’ve found if I bend forward it really hurts my back and I can’t walk as fast. So head high and back straight with your hips rotated slightly forward. It did take me a little while to get used to this but once you master it, you will be flying in no time at all.
Use weights: Another way to work out your upper body is to use hand weights. You can also use water bottles too. If you use weights then it will help tone your arms and upper body during your walk. I don’t do this but want to try it soon to see what the impact is so I will most certainly report back to you!
Walking to burn calories: staying motivated
Walking to burn calories or walking to lose weight or indeed walking to hit your 10000 steps a day remember to set realistic goals. If you are just starting out then I highly recommend you download this planner, it gets you walking at a pace that you can realistically keep at when you are just starting out. This plan is based on what I did to get my body used to more walking.
How about getting a buddy to come along on your walking to burn calories journey? Having a friend to walk with can be encouraging and supporting. It’s about keeping each other going. It is so motivating to have someone with you on this journey.
Reward yourself on your achievements too. Although don’t make it food! The reward can be something small such as a new notebook, a lipstick, whatever you can think of that will keep you going. If you do have a break then don’t beat yourself up about it, just get back to it when you can.
I hope these hints and tips help you on your walking to burn calories, walking to lose weight or just walking journey!