walking and health

Walking for Weight Loss

Walking is probably the easiest and most natural form of fitness and cardio training, as well as a marvelous way to maintain good general health. Almost everyone can find the time and willpower to walk at least 30 minutes a day, especially when knowing that a few extra steps can help in weight loss.

As we said before walking can help in maintaining good overall health and prevent some diseases. It’s well known that walking helps reduce high blood pressure, helps in preventing heart disease, reduces the risk of stroke, prevents depression, colon cancer, constipation, osteoporosis and impotence, reduces stress, strengthens muscles, bones and joints, increases the quality of sleep, improves mood and promotes a good feeling. That’s a long list huh ?

When using walking as a method to lose weight it’s recommended that you walk 4 to 5 times a week for best results. It’s also recommended to pick up the pace if you seek for maximal walking benefits. Depending on the type of walking you can burn up to 1000 calories per hour.

In the table below, you can see how many calories per hour you can burn depending on the pace and terrain you walk on:

Walking, under 2.0 mph 160 cal/hour

Walking 3.5 mph  270 cal/hour

Walking 4.5 mph  500 cal/hour

Walking 3.5 mph, uphill  500 cal/hour

Walking the dog 270 cal/hour

Walking in snow  520 cal/hour

Snowshoe walking  1000cal/hour

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