Walking is one of the best form of physical exercises that is easy, convenient and accessible to most of the people. Walking helps you burn calories, which can help you lose weight and keep away from it. Let’s see what are the benefits of walking, the correct posture and speed you need to walk at to achieve the maximum gains.
How many calories can we burn while walking ?
- It depends on the following factors
- Your body weight or added weight
- Intensity of walking
- Distance covered while walking
- Terrain you walk on (uphill / downhill)
Estimated number of calories burnt basis weight and walking speeds
| 3.2 kmph | 4.0 kmph | 4.8 kmph | 5.6 kmph | 6.4 kmph | |
| 55 kg | 154 | 165 | 193 | 237 | 275 |
| 68 kg | 190 | 204 | 238 | 292 | 340 |
| 82 kg | 230 | 246 | 287 | 353 | 451 |
| 95 kg | 266 | 285 | 333 | 401 | 475 |
| 109 kg | 305 | 327 | 382 | 469 | 545 |
| 123 kg | 344 | 369 | 431 | 529 | 615 |
| 136 kg | 381 | 408 | 476 | 585 | 680 |
Muscles group affected with walking
- Quadriceps
- Hamstrings
- Glutes
- Calves
- Ankles
- Back and abdominal muscles also get a work out as supporting muscles
Things you need to keep in mind while walking
- Walk tall, try to not hunch while walking and keep your spine long
- Look ahead
- Keep your eyes on the path in front of you rather than looking down which will reduce the pressure on your neck
- Swing your arms gently, they should move like a pendulum from the shoulders as you walk
- Walk softly, aim for soft landing from heel to the rest of your feet
Walking 10 K steps daily
- Goal of 10,000 steps came about as it was easy to remember
- It is slightly above the daily average for most people
- It was challenging but achievable to many people
- 10 K steps equals to approx 8 kms
- Try to achieve 10,000 steps daily by being active throughout the day instead of looking to achieve the goal in one go
- These steps are enough to maintain calorie balance as most people burn 30-40 calories per 1000 steps they walk
- This means about 300-400 calories get burnt by walking 10,000 steps
- You should choose a target which suits you from 6K steps to upto 15 k steps
Benefits of walking
- Improves the heart health
- Improves longevity
- Promotes mental health
- Decreases symptoms of depression and anxiety
- Helps combating obesity
- Helps maximizing your NEAT : Non Exercise Activity Thermogenesis
Important tips for walking
- Check the weather before you head out to walk
- Walk in the sun in winters and avoid it in summers
- Walk in the correct gear, avoid flip flops and instead opt for a good pair of walking shoes
- Good walking shoes will help you reduce the risk of injury
- If possible, split your walking time throughout the day
- Walk in the correct posture, your core should be activated when you walk, your walk should be nice and straight
- Land on your heels and roll forward to push off your toes with each stride
- Pick up your pace and set a goal when you walk
- Walking on a incline is a good idea to burn extra calories
- Do some warm up, stretching and cool down
- Add weight to walking (arms and ankles)
- Have green tea and fruits pre and post workout
- Track your steps using phone, apps, watches etc