How Much Do I Need To Walk To Lose Weight?

How much do I need to walk to lose weight? A 180lb person that has a walking pace and walking speed of 3 miles an hour, which is the average speed, can burn 270 calories in one hour. The faster you walk and the more you weigh, the result is the more calories you burn.

According to the American Heart Association walking 150 minutes a week which comes out to walking 30 minutes a day is enough to maintain a healthy heart.

According to the American Council On Exercise this is a table that shows the number of calories you can burn based on bodyweight and speed.

Other things that influence the number of calories you burn is the environment, climate, age, and sex.

How much do I need to walk to lose weight? Photo credit: iStock-Peopleimages

If you use walking as a form of cardiovascular exercise along with being on a calorie restricted diet, you can lose weight. There was a 12-week study where people who had obesity restricted their calories by 500 to 800 calories per day. One group walked 3 hours per week at 3.7 mph and the other group did not walk.

Both groups lost an enormous amount of weight, but the walking group lost about 4 pounds more than those who didn’t walk.

A 24-week study had a group with women that were obese they restricted their calorie intake by 500 to 600 calories. They walked briskly for 50 minutes, and they did 2 twenty-five-minute bouts of this per day. The two shorter intensive workouts lost 3.7lbs more weight than those who walked continuously for 50 minutes.

It is important to know that 1-pound equals 3500 calories. To lose one pound per week you need to reduce your 500 calories intake for one week. A deficit of 500 calories per day depending on how many calories you are consuming can lead to one to two pounds per week.

Some of the health benefits if you walk 30 to 60 minutes in one session are:

• Decreased LDL bad cholesterol
• Increased HDL good cholesterol
• Decreased blood pressure

And those benefits translate to a reduced risk of heart disease, type 2 diabetes, etc.

The reason why walking is a popular form of cardiovascular exercise is because it is suitable for most people of all ages. Particularly for the elderly because it is easier on the hip and knee joints as opposed to jogging or running.

“According to the American Heart Association walking 150 minutes a week which comes out to walking 30 minutes a day is enough to maintain a healthy heart.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is walking is an effective form of cardiovascular exercise. And if you apply one hour a day to this it will help you lose weight and improve your overall health. And that is provided  you are on a healthy calorie restricted diet.

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References

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