Original, Lean Impact Nutrition

Walking is one of the easiest and most effective ways to improve your overall health and wellbeing. Not only is it a low-impact activity that can be done almost anywhere, but it also provides a range of health benefits, from boosting cardiovascular health to reducing stress levels. Plus, walking is an excellent way to burn calories and maintain a healthy weight.

According to the American Heart Association, sedentary careers have increased 83% since 1950, and a typical office worker may sit for as much as 15 hours a day. And then they sit in their car on the way home only to … sit more! Between television and digital devices, the average American sits for at least 10 hours a day, according to getamericastanding.com. That is a lot of not moving, which is not good for our physical and mental health. Sitting for even four hours a day greatly increases your risk of cardiovascular disease, diabetes, and obesity, and an analysis of 13 studies concluded that those who sat for more than 8 hours a day “had a risk of dying similar to the risks of dying posed by smoking.” And that doesn’t even factor in how studies have found a link between inactivity and depression and anxiety. Obviously, we need to get off our butts more.

Health benefits of walking

  1. Improved cardiovascular health: Walking can help improve your heart health by increasing blood circulation, reducing blood pressure, and lowering your risk of heart disease.
  2. Weight management: Walking is an effective way to burn calories and manage your weight. By walking regularly, you can increase your metabolism and reduce your risk of obesity and related health problems.
  3. Reduced stress levels: Walking can be a great way to reduce stress levels and boost your mood. The rhythmic motion of walking can help calm your mind and reduce anxiety.
  4. Stronger muscles and bones: Walking can help strengthen your leg muscles and bones, reducing your risk of injury and improving your overall mobility.
  5. Improved balance and coordination: Walking can also improve your balance and coordination, reducing your risk of falls and other injuries.

Calories burned while walking

The number of calories you burn while walking depends on a variety of factors, including your weight, speed, and terrain. As a general rule, the more you weigh and the faster you walk, the more calories you will burn. Here are some estimated calorie burn rates for walking:

  • Walking at a leisurely pace (2 mph): 160 calories per hour (for a person weighing 150 pounds)
  • Walking at a moderate pace (3 mph): 240 calories per hour (for a person weighing 150 pounds)
  • Walking at a brisk pace (4 mph): 320 calories per hour (for a person weighing 150 pounds)
  • Walking uphill: You can burn up to 500 calories per hour (for a person weighing 150 pounds)

It’s important to note that these estimates are just that – estimates. The actual number of calories you burn will depend on a range of factors, including your age, sex, and fitness level.

Lean Impact Nutrition