With each step you take, you can burn a certain amount of calories. But how many calories are lost each time you take 6,000 steps? We invite you to explore this in the following article to better understand the effects of leisure activities on our health. At the same time, grasp some notes that My Auris wants to remind you when you want to do this hiking exercise.
How many calories are reduced each time you take 6000 steps?
Most people can burn about 180 to 240 calories if they do this How many calories does it take to walk 6000 steps? However, there will be points that need your attention, this is just an estimate of the exact number of calories you burn while walking which may vary. This difference depends on many typical personal factors such as height, weight, level of sports activity, average walking speed as well as the terrain on which you perform the walking exercise.
Therefore, to know exactly how many calories you burn while walking, consider some personal factors and use formulas and smart devices to measure an approximate number. This will help you track the amount of calories consumed during each walking session, as well as manage the balance between calories consumed and calories burned with the goal of making your body healthy and maintaining a stable weight.
Formula to calculate the amount of calories consumed when walking set
To know exactly how many calories are lost when you take 6000 steps, you can rely on the energy expenditure formula, based on MET (Metabolic Equivalent of Task) and body weight:
- Energy expenditure (kcal/min) = 0.0175 * MET * weight (kg)
For example, if you weigh about 68kg and you are wanting to walk on a level surface at 3 mph (equivalent to 4.8km/h), this speed is equivalent to MET (Metabolic Equivalent of Task) is 3.5. You can calculate the calories you burned as follows:
- Energy expenditure = 0.0175 * 3.5 * 68 = 4,935 kcal/minute
So, you will be able to burn about 4,935 calories per minute when walking at a fast pace degrees and conditions mentioned above. If you walk for one hour, you will burn about 4,935 * 60 = 296.1kcal in that time.
To make it easier, currently on the market there are many types of smart watches or fitness applications that can help you calculate steps and calories burned. However, controlling the results with the basic calculation formula above will help you better understand how to calculate and ensure the accuracy of the data.
Benefits of practicing regular walking exercises
Many experts also say that walking will bring positive effects and unexpected benefits to our health. This is also the reason why many people want to know how many calories they lose when they take 6000 steps. Specific benefits:
- Supports body weight control and weight loss: Walking is also an aerobic activity that helps burn calories effectively. Maintaining a daily walking activity level will help you control your weight and improve your figure better.
- Protect bone and joint health: Regular walking will help build a strong bone system. Light activities such as walking can help prevent osteoporosis by promoting the absorption of calcium and phosphorus in the body. This brings many benefits to the elderly, as well as women in menopause.
- Promote better mood and mental health: Walking can help increase excitement, reduce depression and feelings of anxiety. Walking in the evening can help you improve sleep quality, because this activity stimulates the production of the hormone serotonin, helping you feel more relaxed. This also helps improve deeper sleep. At the same time, walking helps reduce the risk of memory loss in older people.
- Improves the respiratory circulatory system: Walking benefits the health of the circulatory and respiratory system. It helps reduce the risk of stroke, coronary artery disease and high blood pressure. Besides, walking also has other abilitiesLower blood cholesterol, especially in people with high cholesterol levels, and reduce the risk of non-insulin-dependent diabetes. Exercising walking also helps reduce the risk of colon cancer.
Some notes when doing long walks
Walking long distances can cause foot pain. Taking 6000 steps can help you lose weight, but the process will need to pay attention to the following points:
- Equip yourself with a suitable pair of shoes: If you want to walk without hurting your feet, you need a pair of quality sports shoes. Therefore, you should have a pair of shoes that support your ankles, is waterproof and made from breathable material. You need to choose shoes that fit your feet so you can move without blisters.
- Practice with suitable terrain: Walking is considered the easiest sport to do, because you don’t need to go to the gym like some other sports. Identify a path near your home that can help you walk every day. If you live in a narrow city, you can choose to climb stairs or walk on short roads but take many turns,
- Be careful to protect your skin from the sun: Whether walking in the morning or evening, you still need to apply sunscreen. Because most people choose to walk, they will walk outdoors and also want to go as far as possible. At this time, to limit sunburn, you need to apply sunscreen.
- Supplement adequate nutrition: Walking alone is not enough to support improved physical health. You need to build yourself a scientific diet with lots of healthy fats, fiber, protein and good starch content. In addition, if during the walk you feel hungry, you need to bring fruit or nuts to replenish your body’s energy. Don’t forget to add enough water to your body!
With the above information, hopefully you have an idea of how many calories you will lose in 6000 steps. Depending on your health, physical condition and terrain, you will be able to reduce calories differently. To make the training process smooth, don’t forget to equip yourself with specialized equipment, drink enough water and supplement vitamins, minerals, protein, and fat. To have a scientific nutritional menu, visit a nutritionist for the best support.
Yen Nhi
