Walking can you lose weight

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…. Do you know how many steps you average each day? Thanks in part…. The number of calories you burn while walking depends on different factors, including your weight, pace, terrain, and more.

Walking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. How often should…. Sustainable fashion involves producing clothing in an ethical and environmentally conscious way. See the sustainable clothing brands our expert…. Health Conditions Discover Plan Connect. Calories burned Effects of walking Amount of weight loss Other benefits How to start Variations Bottom line Walking is an excellent form of exercise that can aid weight loss and provide other health benefits.

This article explains whether walking for an hour per day can help you lose weight. Share on Pinterest. Calories burned walking. Walking can help you lose weight. How much weight can you lose by walking 1 hour per day? Other health benefits of walking. How to get started walking. For the main set, walk for either 45 minutes in zone 2 or do two sets of 22 minutes, taking a break, if needed, at the halfway point.

You can also do a few exercises like squats , lunges or pushups to break things up before you begin the second half of your workout. If you do the exact same workout all the time, the body eventually adapts and calorie burn will be less significant.

In fact, this study shows increasing the intensity with interval training can be even more effective at reducing subcutaneous and abdominal body fat than lower-intensity exercise. Keep in mind higher-intensity exercise places more stress on your joints and requires plenty of recovery between sessions to avoid injury , which is why no more than two sessions per week is recommended.

Try this sample workout: Begin with a minute warmup, gradually increasing your pace. Learn more about how to track calories burned from walking and why 10, steps can help you reach your goal weight but it won't always guarantee weight loss. Most people burn calories per 1, steps they walk, meaning they'll burn to calories by walking 10, steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized.

Your weight, stride length, and fitness level will affect your calorie burn, as will your pace and the incline of the area you're walking in, he says. To get a more personal assessment of calorie burn, Hirai recommends using a measurement called metabolic equivalent, or METs. One MET is the energy it takes to sit still. Walking briskly at just over 3 miles an hour is about 3. Therefore, to calculate the calories you burn with METs, use the following equation:.

To calculate your weight in kilograms, divide your weight in pounds by 2. So, a person who weighs pounds 68 kilograms and walks on a flat surface at a pace of 3 mph, using about 3. At 3 miles per hour, it would take around minutes to walk about 10, steps approximately 5 miles , so they would burn roughly calories.

Many people today use apps or smartwatches to calculate their steps and calorie burn, but Hirai says it's good to double-check those numbers with the equation above to get a more accurate picture.

Hensrud DD, et al. The Mayo Clinic Diet. Rochester, Minn. Walking: A step in the right direction. Accessed Oct. The Mayo Clinic Diabetes Diet. Department of Health and Human Services and U. Department of Agriculture. Physical Activity Guidelines for Americans.

Department of Health and Human Services. Pizzorono JE, et al. In: Textbook of Natural Medicine. Elsevier; See also Activity trackers — help or hindrance for weight loss?