Walking is a physical activity that is performed by continuously moving and combining the use of hand and foot movements. To walk, you need to have a large space equivalent to the distance you can move. If the distance is short, you can walk in several loops. So how many calories does walking for 30 minutes reduce? Let’s read the article below to find out the details!
How many calories does walking 30 minutes reduce?
According to data from experts, walking How many calories will be reduced in 30 minutes will depend on the speed of movement and each person’s body weight. Furthermore, it is impossible to give an exact number to quantify the calories burned after 30 minutes of walking.
However, based on factors such as weight and walking speed, it is possible to give specific numbers such as:
| Velocity |
Moderate walking speed (5km/h)
|
Fast
(6.6 – 8 km/h) |
Trail Hiking (5.5km/h)
|
Walking up stairs (5km/h)
|
Downhill walking (4.5km/h)
|
| Weight | |||||
| From 54 – 63 kg | 100 -150 calories | 160 calories | 280 – 300 calories | 200calories | 130 calories |
| From 63 – 72 kg | 150 calories | 280 – 300 calories | 300 calories | 380 calories | 150 calories |
| From 72 – 81 kg | 200 calories | 300 calories | 365 calories | 520 calories | 215 calories |
In short, people with high weight will burn more calories when walking for 30 minutes. Moreover, this is an ideal physical activity to exercise and lose weight every day.
Benefits of walking for 30 minutes a day
Increase the rate of burning fat and calories
During jogging, the body will enter a strong metabolic state and prioritize burning fat first. With this amount of fat, it will be differentiated to support recovery and differentiation to support the recovery of energy for the body after exercise.
Effective physique change
With 30 minutes of walking a day, it is considered a light, fat-burning exercise. If you maintain regular exercise every day, your physique will have a clear change. At the same time, improve weight, increase muscle density, reduce accumulated fat in the whole body.
Relieve stress
During exercise, the brain secretes a large amount of Endorphins, making your body and mind feel alert and refreshed. At the same time, it helps you relieve stress and anxietymental pressure is weighing heavily.
Improve sleep quality
Walking 30 minutes a day not only makes your mind comfortable, but also helps you have a quality sleep at night.
Moreover, the body metabolizes faster, consumes energy at a moderate level, and absorbs more oxygen into the body. Thanks to these factors, it helps you quickly fall into a comfortable and pleasant sleep.
Increases longevity
Walking improves circulatory speed and blood circulation in the body. At the same time, it prevents diseases related to blood pressure and improves brain activities.
With the obvious benefits mentioned, people who regularly practice walking for 30 minutes a day or more have a longer life expectancy than sedentary people.
Some walking secrets to help you lose weight effectively results
Walking brings many benefits to human health. Walking not only improves your health but also maintains a healthy state, you can walk 2000 – 4000 steps. If your goal is not only to exercise but also to burn calories, specifically as follows:
Apply the rule of 10,000 walking steps a day
A rule that professional coaches apply to practice every day. Accordingly, if you take 10,000 walking steps a day, you can walk outdoors or on a machine.
With 10,000 steps equivalent to about 9km. To count your steps, you can use a step counter application or a walking machine that has this feature enabled.
To make it easier to calculate, walking for 30 minutes reduces how many calories. With 2000 walking steps, it will be equivalent to about 1.6km and about 30 minutes of walking. Therefore, you only need to walk every day for about 1.5 – 2 hours a day to complete the goal of 10,000 steps a day.
Walk with a stride and rhythmic hand movements
You need to stand straight, not leaning forward or backward. Because these things will negatively affect the spine. And eyes focus on looking straight ahead.
When walking, keep your knees straight.Step forward, your heel touches the ground first, then the sole of your foot and your toes. And you only incorporate arm movements during your walk as this will help you balance the movement and drain it effectively. Swing your arms slightly forward, don’t swing your arms too high or too hard as it will make you tired.
Break your walking route into smaller pieces
To achieve your goal, instead of focusing on walking all in one day, you should divide your daily routes into small pieces to do and not necessarily walk enough. 10,000 steps at a time. Every morning you should spend 20 – 30 minutes walking, equivalent to about 2000 steps.
Increase your training speed
When you first walk, you should do it at a slow speed. After a while when your body has adapted, increase your training time to achieve the desired results. If during walking you feel tired, stop and rest. Do not over-exercise.
How long does it take to walk to lose weight?
Normally, people recommend at least 150 minutes of walking time per week. However, you cannot complete your goal in 1 day, but divide it into 30 to 90 minutes of walking each day. Furthermore, walking using the walking method will help you lose weight better.
In addition, you can learn some weight loss walking experiences from your predecessors and refer to the correct walking method, especially those who are new to walking to lose weight.
Above is information shared and answers to questions about how many calories does walking for 30 minutes burn along with effective walking instructions for weight loss. Hopefully these shares will help you know how to practice properly and achieve the fastest results.
Kim Dung
