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How Many Calories Does Walking Really Burn?

Walking is a simple, accessible form of exercise that offers a multitude of health benefits. But how many calories does walking actually burn? In this article, let’s explore the factors that influence calorie burn while walking, helping you maximize your efforts and reach your fitness goals.

Understanding the “Calories Burned” Mystery

The number of calories you burn while walking depends on several key factors:

Pace

Generally, a brisk pace burns more calories than a leisurely stroll. The nature of a brisk pace can vary. However, a study found that for the average person to reach optimal walking speed, they would need to have 100 or more steps per minute.

Distance

The farther you walk, the more calories you'll burn. Our bodies use energy (calories) to sustain movement. The longer you walk, the more your muscles are working, and the more energy you use. ATP (adenosine triphosphate) is the body's primary energy source. During exercise, our bodies break down carbohydrates and fats to produce ATP, which fuels muscle contractions. The longer you walk, the more ATP your muscles require, leading to a greater depletion of energy stores and a higher overall calorie burn.

Weight

People who weigh more tend to burn more calories during any physical activity, including walking. Larger bodies require more energy to move. Just like it takes more fuel to move a heavier car, our bodies expend more energy to move a larger mass. This is because more muscle is needed to support and propel a heavier body weight. 

Age

Metabolism slows with age, so younger individuals may burn calories slightly faster. Due to potentially higher muscle mass and Basal Metabolic Rate (BMR), younger individuals may burn a slightly higher number of calories compared to older adults walking at the same pace and distance. BMR represents the number of calories your body burns at rest to maintain vital functions.

Terrain

Walking uphill or on uneven surfaces requires more exertion, leading to a higher calorie burn. Hill walking engages more muscles. Compared to flat walking, walking uphill requires increased activation of leg muscles, particularly the quadriceps, hamstrings, and glutes, to overcome gravity and propel the body upwards. In addition, walking on uneven surfaces like trails or sand requires more core and stabilizer muscles to maintain balance and navigate the terrain. This additional muscle recruitment contributes to a higher calorie burn.

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10,000 Steps: A Popular Benchmark

The Singapore National Steps Challenge famously encourages its residents to walk 10,000 steps daily. This target promotes an active lifestyle, but it's not a one-size-fits-all approach for calorie burning.

Here's a breakdown of estimated calorie burn for an average Singaporean male (69.5 kg) and female (56.8 kg) at different paces and distances:

1 km Walk:

  • Slow Pace (Male): 50 calories (Female): 40 calories

  • Brisk Pace (Male): 75 calories (Female): 60 calories

2 km Walk:

  • Slow Pace (Male): 100 calories (Female): 80 calories

  • Brisk Pace (Male): 150 calories (Female): 120 calories

30 Minutes:

  • Slow Pace (Male): 75 calories (Female): 60 calories

  • Brisk Pace (Male): 125 calories (Female): 100 calories

1 Hour:

  • Slow Pace (Male): 150 calories (Female): 120 calories

  • Brisk Pace (Male): 250 calories (Female): 200 calories

Note: These are estimations. Individual results may vary.

Tracking Your Progress

For a more precise picture of your calorie expenditure, consider these tools:

Fitness Trackers

  • Features: Most fitness trackers offer basic features like step counting, distance tracking, and calorie burn estimation. Some advanced trackers may also include heart rate monitoring, which can improve the accuracy of calorie burn calculations.

  • Benefits: Fitness trackers are convenient and provide real-time feedback on your walking activity. They can motivate you to walk further or faster to reach your calorie burn goals.

  • Limitations: Calorie burn estimates from fitness trackers can be inaccurate, especially for activities like walking with varying intensity (uphill vs. flat terrain). They rely on algorithms that may not account for our individual differences in body composition and metabolism.

Wearables

  • Smartwatches and fitness bands: These devices often offer the same features as fitness trackers, plus additional functionalities like displaying notifications, controlling music, and making contactless payments.

  • Considerations: Smartwatches tend to be more expensive than basic fitness trackers. Battery life can also be a factor, with some smartwatches requiring more frequent charging compared to fitness trackers.

Smartphones with GPS Apps

  • Functionality: Many free and paid apps can leverage your phone's built-in GPS to track walking distance. Some apps can also estimate pace and calorie burn based on your entered information (weight, height) and walking speed.

  • Advantages: Using your phone can be a cost-effective option if you already own one. GPS tracking can be very accurate for measuring distance walked.

  • Disadvantages: Relying solely on your phone can be inconvenient during walks, especially if you don't have an armband or holder available for easy access. In addition, turning on the GPS tracking can drain your phone's battery pretty quickly.

The best tool for tracking your calorie expenditure depends on your individual needs and preferences. Regardless of the tool you choose, it's important to be aware of the limitations of calorie burn estimates. These tools can be a great starting point to track your walking activity, but they may not be completely accurate. In a nutshell, here are some factors to consider:

  • Budget: Fitness trackers are generally the most affordable option, while smartwatches can be more expensive. Using a phone app can be free, but may require an armband or holder.

  • Features: Consider what features are most important to you. Do you just need basic tracking or are you interested in additional functionalities like heart rate monitoring or music control?

  • Convenience: How comfortable are you wearing a dedicated tracker or smartwatch? Would you prefer to use your phone for tracking?

Supercharge Your Walk

If your goal is to burn more calories while walking, here are some specific strategies to maximize your calorie expenditure:

1. Embrace the Challenge

  • Hilly Terrain: Ditch the flat sidewalks and explore hillier areas. Walking uphill requires more muscle activation, particularly in your legs and glutes, leading to a higher calorie burn. Think of hills as natural resistance training, adding intensity to your walk.

  • Stair Power: Take the stairs whenever possible. Climbing stairs is a fantastic high-intensity exercise that elevates your heart rate and burns serious calories in a short period.

  • Incline Advantage: If you're using a treadmill, utilize the incline feature. Gradually increase the incline during your walk to progressively challenge your muscles and boost calorie burn.

2. Interval Training

This technique involves alternating periods of high-intensity exercise with periods of lower intensity recovery. Here's how to incorporate it into your walking routine:

  • Basic Intervals: Start with a brisk walk for 2-3 minutes, followed by a 30-second jog or sprint. Repeat this cycle for 15-20 minutes. As you get fitter, increase the duration of the high-intensity intervals or shorten the recovery periods.

  • Walk/Run Intervals: If you're a beginner, start with alternating between walking and jogging. Gradually increase the running segments as your fitness improves.

  • App Assistance: Many fitness apps offer pre-programmed interval training routines specifically designed for walking. These can be a great way to structure your workout and stay motivated.

3. Walk More Often

  • Sneak in Additional Steps When You Can: Make walking a part of your daily routine. Take the stairs instead of the elevator, park further away from your destination, or walk during your lunch break. Every step counts!

  • Active Breaks: Instead of sitting during breaks at work, take a short walking break to stretch your legs and get your blood flowing. This will help you stay energized and burn more calories throughout the day.

  • Walking Meetings: If possible, suggest walking meetings with colleagues. This is a great way to get some exercise while staying productive.

You can start slowly and gradually increase the intensity and duration of your walks as you get fitter. And don’t forget to include a light warm-up before your walk and a cool-down with some stretches afterwards.

The Benefits of Walking

Walking, even if it’s just 30 minutes a day, offers a wealth of health benefits beyond calorie burning. Walking after meals evens out energy levels and mood by preventing a post-meal ‘crash’, or slump. Other benefits include:

Improved glucose levels

Research shows that exercise, like walking, triggers various processes within your body, leading to improvements in glucose metabolism and insulin sensitivity.

Walking helps regulate blood sugar levels by increasing insulin sensitivity in your muscles. This is particularly beneficial for preventing and managing type 2 diabetes.

Improved cardiovascular health

Regular walking strengthens your heart muscle, improves lung function, improves blood flow, and lowers blood pressure. This reduces your risk of developing heart disease.

Weight management

Walking burns calories, contributing to weight loss or maintenance efforts. The Centers for Disease Control and Prevention (CDC) recommends walking as a key component of a healthy weight management plan.

Stronger bones and muscles

Walking strengthens your leg muscles, which can slightly increase your resting metabolic rate (RMR), the number of calories your body burns at rest. 

Improved mental well-being and mood

Walking is a well-known stress reliever. It can elevate mood, promote relaxation, and improve sleep quality. In addition ,walking releases endorphins, hormones that have mood-lifting and pain-relieving properties. This can contribute to feelings of happiness and well-being.

Are you ready to step outside, and start reaping the rewards of walking? Before you do race out the door… remember that it would be best to supplement your walking regimen with proper nutrition and health coaching. A sustainable and healthy approach to weight loss focuses on a balanced diet with proper portion control and regular physical activity.

If you’d like to learn more about improving your diet and overall lifestyle to support your weight loss goals, check out NOVI Optimum Plus. It’s a medical weight loss program that combines the power of doctor consultation, GLP1-RA Medication, and tailored nutrition and fitness plans to help you get fitter, shed the weight, and keep it off long-term.