So, you’re thinking about walking to shed some pounds? Great choice! Walking is super easy to do, doesn’t need any fancy gear, and it’s not just good for weight loss—it’s got a bunch of health benefits too.
While some folks might not see walking as the best way to lose weight compared to other workouts, it can definitely help you drop those extra pounds. Let’s break down how walking for an hour each day can help you out and how to get started.
How Many Calories Do You Burn Walking?
Walking is a simple way to burn calories, which is why it’s a go-to for many people trying to lose weight. The calories you burn while walking depend on a few things, mainly your weight and how fast you’re walking. The average adult walks at about 3 mph (4.8 kph). The quicker you walk and the more you weigh, the more calories you’ll burn.
Here’s a quick look at how many calories you might burn in an hour based on your weight and speed:
| Weight (lbs) | 2.0 mph | 3.0 mph | 3.5 mph | 4.0 mph | 5.0 mph |
|---|---|---|---|---|---|
| 120 | 108 | 179 | 206 | 272 | 489 |
| 150 | 136 | 224 | 258 | 340 | 612 |
| 180 | 164 | 270 | 311 | 410 | 738 |
| 210 | 190 | 314 | 361 | 476 | 857 |
| 240 | 217 | 359 | 413 | 544 | 979 |
| 270 | 244 | 404 | 465 | 612 | 1102 |
| 300 | 272 | 449 | 517 | 680 | 1224 |
Other stuff like the terrain, weather, and your age and gender can also affect how many calories you burn.
Can Walking Help You Lose Weight?
Absolutely! If you walk for an hour every day, you’ll be burning calories, which can lead to weight loss. If you’re looking to lose a good chunk of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services suggests getting in at least 300 minutes of moderate exercise each week. Walking for an hour daily can help you hit that target.
Plus, when people lose weight, they often lose some muscle too. Walking can help you keep that lean muscle, which is key for maintaining your weight loss.
Don’t Forget About Your Diet
While walking is great for weight loss, it works even better when you pair it with a calorie-controlled diet. In a study, people who cut their calories by 500-800 a day and walked 3 hours a week lost more weight than those who didn’t walk.
Whether you walk for a full hour or break it up into shorter sessions can also make a difference. Some studies show that splitting your walking into two 25-minute sessions can lead to more weight loss than one continuous 50-minute walk. But honestly, just do what feels right for you!
How Much Weight Can You Lose?
To lose weight, you need to burn more calories than you take in. A common rule is that 1 pound of body weight equals about 3,500 calories. So, if you cut 500 calories a day, you could lose about a pound a week.
Walking for an hour can help you burn some of those calories, and when combined with a lower calorie diet, you could see a weight loss of about 0.5 to 2 pounds a week.
Other Health Perks of Walking
Walking isn’t just about weight loss; it comes with a bunch of health benefits too! Regular walking can help lower bad cholesterol, boost good cholesterol, improve your mood, and lower blood pressure. All of this can reduce your risk of heart disease and diabetes, plus it can make you feel better overall.
Getting Started with Walking
If you’re new to walking for exercise, start slow and gradually increase how long and how often you walk. If you jump in too fast, you might end up feeling sore or tired. Start with 5-15 minutes a few times a week at a pace that feels good for you.
Once you’re comfortable, you can start walking longer or faster. Just remember to listen to your body and take it easy if you need to.
Mix It Up!
To keep things interesting, switch up your walking routine every now and then. Here are some fun ideas:
- Change your route: Explore new neighborhoods or parks.
- Break it up: If you want to walk for an hour, try two 30-minute walks instead.
- Switch up the time: If you usually walk in the morning, try evenings or vice versa.
- Buddy up: Walking with a friend can keep you motivated.
- Listen to something: Enjoy an audiobook or podcast while you walk.
- Treat yourself: Reward yourself with new walking gear every now and then.
If you’re aiming to lose weight, try to walk a bit faster or on an incline to burn more calories. You can even add some weights to your routine for an extra challenge.
So, lace up those shoes and get walking! It’s a simple, effective way to boost your health and help with weight loss.
