For reference, an average walking pace is 3 mph 4. The faster you walk and the more you weigh, the more calories you expend. The number of calories you burn walking depends mainly on your weight and walking speed. Walking faster allows you to burn more calories per hour. Walking 1 hour each day can help you burn calories and, in turn, lose weight. In one study, 11 moderate-weight women lost an average of 17 pounds 7. The women progressively increased their walking duration over the 6 months to reach a maximum of 1 hour per day but experienced little weight loss until they walked at least 30 minutes daily.
Another study noted that women with obesity who walked 3 days per week for 50—70 minutes lost about 6 pounds 2. In a week study, people with obesity restricted calories by — per day. One group walked 3 hours per week at 3.
While both groups lost a significant amount of body weight, those in the walking group lost about 4 pounds 1. Interestingly, weight loss may also be influenced by whether you walk continuously or in shorter bursts. In a week study, women with excess weight or obesity restricted their calorie intake by — per day and either walked briskly for 50 minutes per day or did two minute bouts per day 6.
Those who did the two shorter workouts per day lost 3. Nonetheless, other studies show no significant differences in weight loss between continuous and intermittent walking 7 , 8. Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet. You can either increase the number of calories you burn via exercise like walking, decrease the number of calories you consume, or both.
Based on this theory, you would need to reduce your calorie intake by for 7 days to lose 1 pound 0. Although this rule fails to account for people with lower body fat percentages, as well as the decrease in calorie expenditure that comes with weight loss, a calorie deficit of calories per day is appropriate for most people who want to lose weight 9 , 10 , 11 , 12 , Part of this deficit can be achieved by walking 1 hour per day, while you can also gradually decrease the number of calories you consume.
Depending on your calorie intake, a deficit of calories per day may lead to 0. A calorie deficit per day is sufficient for most people looking to lose weight. You can burn some of these calories by walking an hour per day. Beyond weight loss, walking has several other benefits, especially when you walk multiple times per week for 30—60 minutes.
While walking is always better than not exercising at all, it simply does not provide the stimulus required to build muscle or continually improve bone density.
Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. With this in mind, by all means, work up to long, mile walks. However, consider adding core, balance, and weight training for a complete fitness program. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations.
Building up to 10 miles per day is doable for most individuals provided you start with the right distance and slowly build up. The following are just a few additional tips for ensuring you stay consistent and avoid injuries during your walking program.
The repetitive nature of walking can be detrimental to the health of your feet, ankles, knees, and hips if you do not have the right level of support. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs.
Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. Additionally, if you can walk outside in nature or near trees, the air quality and overall experience might be better for you than grinding out 10 miles on urban sidewalk.
Wear the right shoes, walk on the right surfaces, and find pleasant, scenic routes for the best walking experience. Walking is an effective and accessible way to add exercise to your life. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. Building up to a mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being.
Additionally, walking can support a weight loss program, particularly when combined with dietary modifications. Ensuring good footwear and pleasant walking routes will help reduce your injury rate and improve the experience and consistency of your walking routine. Walking in the morning actually does have specific benefits. Here are 10 benefits to getting in that morning walk and a few tips to work it into your….
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It is important to get a good pair with the following characteristics: Is there enough toe space to allow you to wiggle your toes? Is there a snug fit and firm support in the heel area? Does it have a flexible cushioned insole to absorb shock? Keep in mind that many walking-shoe buyers ask for too much cushioning in the hope that the extra cushioning will help decrease the discomfort of fallen or very high arches.
If your arches are somewhat flat, try molded arch supports that are available at most drugstores. When shopping for athletic shoes, ask a sales person for styles with "control" features — soles that designed to stop the roll-in motion. If arch supports or sports shoes don't help, see a foot specialist about custom-molded orthotic shoe inserts. If you have high arches, ask for "stability" athletic shoes, which are built with extra cushioning to help remedy this problem.
If you are prone to ankle sprains, wear high-top athletic shoes that cover the foot and ankle snugly to minimize damage from twists. If the shoes don't feel good in the store, don't buy them. Walking shoes do not need to be "broken in" to be comfortable. Look for shoes made of breathable material, preferably with some degree of water-resistance.
When selecting footwear, remember that tight socks or stockings can cramp the toes as much as poor fitting shoes. Wrinkled socks, or socks that are too large or too small, can cause blisters. White performance socks made from fibre that does not retain moisture may be recommended.
Coloured socks can cause skin allergies in some people. Use your shoes only for walking. Wearing them to play sports can break them down.
Don't take your shoes off without untying the laces or you could damage the heel support. Avoid walking in wet shoes. As a rule, mid-soles wear out faster than out-soles. Using the wear of the bottom of your shoes, the easiest to notice, is not a good indicator of shoe longevity. Cold, winter weather Wear layers of clothing, preferably made of fabric that does not retain moisture. Cotton, silk, or wool is not a good choice for wearing next to the skin.
These kinds of "wicking" fabrics tend to retain sweat smells despite "heavy duty" washing. Pre-soaking garments in a washing soda solution, followed by washing in warm or hot water using a good detergent is a proven remedy for smelly athletic clothing.
Always wear a hat or some sort of headwear — one third of your body heat is lost through the head. Earmuffs and mittens or gloves also contribute to thermal comfort. Consider using walking or trekking poles when you expect slippery conditions, e. If the weather is really bad consider walking indoors, in the mall for example; a treadmill is another alternative. Hot summer weather Wear lightweight clothing that covers enough skin to minimize UV exposure. Wear a hat to block the sun's direct rays.
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