Walking is a form of exercise and health training that many people choose. Besides the purpose of burning calories and losing weight, many people choose walking to improve their physical condition and health. So how many calories does walking burn, let’s find out in detail with My Auris through the following article.
How many calories does walking burn?
Walking is a simple form of exercise that helps consume energy in the body very effectively. This form of exercise is simple and easy to do, whether for children or the elderly. So how many calories does walking burn?
How many calories walking burns depends on walking speed, walking time and distance. The amount of calories consumed when walking for 30 minutes will depend on each person’s walking speed and body weight. Therefore, there will be no specific calorie burning number. However, according to research and statistics, the number of calories burned in 30 minutes is listed as follows:
| Speed | Walking by 5km/h | Road walking 6.5 – 8 km/h | Walking uphill gently 5.5km/h | Walking up stairs 5km/h | Downhill walking 4.5km/h |
| Weight | |||||
| From 55-63kg | 100-110 calories | 185-200 calories | 180-195 calories | 240-250 calories | 85-100 calories |
| From 64-70kg | 112-125 calories | 200-218 calories | 190-210 calories | 255-268 calories | 101-125 calories |
| From 71-83kg | 120-133 calories | 212-230 calories | 200-225 calories | 262-289 calories | 108-130 calories |
So canTo see, walking at an average speed for 30 minutes will help your body burn 150 Calories. The amount of calories burned can be up to 300 – 500 calories if you walk at a faster speed and on more rugged terrain.
Formula to calculate calories burned when walking
As mentioned, how many calories walking burns depends on many factors. However, scientists have researched a formula for you to apply for yourself. This makes it easy for you to track your exercise progress and weight and follow a suitable diet.
Formula: Calories burned per minute = (0.035 x body weight) + ((velocity ^ 2) / height) x 0.029 x body weight.
Where:
- Body weight is calculated in kg.
- Going speed in m/s.
- Height in m.
For example: If you are 1m6 tall, weigh 50kg, walk at a speed of 5.4km/h (1.5m/s), then the amount of calories burned in 1 hour minutes would be:
Calories/minute = (0.035 x 50) + [(1.5 x 1.5)/1.6] x 0.029 x 50 = 4.5 calories.
=> So, when walking for about 30 minutes, your body will burn 4.5 x 30 = 135 calories.
How many calories does walking for 20 minutes burn?
=> According to the calculation formula above, the amount of calories that can be burned in 20 minutes is 4.5 x 20 = 90 calories.
How many calories does walking for 1 hour reduce?
=> Walking Walking for 1 hour, your burned calories will be: 4.5 x 60 = 270 calories.
So with this calculation formula, you can apply the calculation of burned calories to all subjects when knowing their height, weight and walking time.
Health benefits of walking
Walking seems simple, but if done regularly and regularly, it will bring health benefits.g brings many benefits to the body:
- Weight loss: walking stimulates the body’s metabolism, burns excess calories, and limits fat accumulation.
- Improves cardiovascular health: Walking 30 minutes/day will help increase heart rate. The higher the heart rate, the better the blood circulation in the body. Therefore, brisk walking can also help reduce the risk of high blood pressure, high cholesterol, and prevent cardiovascular diseases.
- Reduces the risk of diabetes
- Prevent cancer
- Prevent aging
- Reduces the risk of stroke
- Lower blood pressure
- Increases lung capacity
- Increases immunity and resistance
- Increases foot health
- Improves digestion, prevents constipation, bowel cancer
- Depression room
- Good for bone and joint health, increases flexibility and elasticity: walking helps calcium absorb into bones better. At the same time, the muscles and joints are mobilized, increasing strength and reducing the risk of falling.
- Reduces the risk of varicose veins: when walking, the knee muscles will be actively relaxed, blood circulation reduces the deposition of accumulated blood in the veins, as well as reduces the relaxation of the vein walls.
- Reduce stress, improve mood: walking will gradually lose the stress hormones adrenalin and cortisol. At the same time, when walking, endorphins will be released – hormones that help the brain function better and make the mood more refreshing and excited.
How to walk to lose weight quickly
According to trainers, walking can help you lose weight.Proper posture and posture are important. Walk properly and lose weight effectively with the following postures:
- Step forward naturally, without stepping on the ground.
- The back remains naturally straight, the person tends to lean forward a little
- Hands swing naturally to the rhythm of footsteps
- Perform the movement of lowering the front leg and lifting the back leg at the same time and make sure one foot is on the ground to support and balance the body
- Use your heels to land first, then lower the soles of your feet and toes.
In addition, to walk properly, you also need to pay attention to the following things:
- While walking, pay attention to gradually increasing the speed from slow to fast depending on your ability to increase muscle strength and stimulate calorie burning.
- You should maintain walking as a daily habit.
- Need to change different walking terrain.
- Wear comfortable clothes for walking
- Should warm up before walking: gentle warm up operations such as: rotating wrists, rotating hips, ankles, rotating shoulders, twisting, kicking legs,… before walking for 5 – 10 minutes
- Choose the right time to walk
- Supply enough water for the body
- Design appropriate, scientific and healthy nutritional menus
Hopefully sharing in the article about how many calories does walking burn help people gain more knowledge and experience. From there, practice body training to both improve your health and lose weight effectively.
Anh Thy
