Walking is one of the simplest forms of physical activity that can be introduced into daily life with almost no preparation. It is easy, safe for your joints and has many health benefits that go beyond just calorie loss. But can walking really help burn calories? And how many of them does it burn exactly? In this article, we will answer this question by explaining the effects of walking on our bodies and providing specific data.
How does calorie burning while walking work?
The calorie burn during walking results from the activity of the muscles that do the work to move the body. This effort depends on several factors, such as the intensity of the walk, the duration of the walk and the weight of the person. The faster one moves, the more energy is expended and therefore more calories are burned per unit of time. Similarly, people with a higher body weight will burn more calories during the same activity compared to lighter people.
How many calories does walking burn? General guidelines
It is estimated that the average person weighing around 70 kg burns around 200-300 calories per hour during a leisurely walk (around 5 km/h). At a faster pace, this figure can rise to 350-400 calories per hour. Keep in mind, however, that these figures are indicative, as the pace of the walk, the length of the stride and also the terrain have a significant impact on the actual calorie burn.
Factors affecting calorie burn while walking
In order to accurately determine how many calories a walk burns, there are several important factors to consider:
- Walking pace – The faster you walk, the more energy you use. A leisurely walk burns fewer calories than walking at a fast pace.
- Body weight – The more a person weighs, the more calories they burn as it takes more energy to move their body.
- Duration – Obviously, the longer the walk, the more calories will be burned.
- Terrain – Walking on flat terrain burns fewer calories than walking up hills or stairs.
- Weather conditions – Walking in harsh weather conditions, such as wind or rain, can increase energy requirements.
How many calories does walking burn depending on your pace?
Depending on the pace of the walk, the number of calories burned will vary. The following indicative values can be taken:
- Slow pace (about 3 km/h) – about 150-200 calories per hour.
- Medium pace (around 5 km/h) – around 200-300 calories per hour.
- Fast pace (around 6 km/h) – around 350-400 calories per hour.
Of course, these figures will vary depending on body weight and other individual factors.
How does body weight affect calorie burning while walking?
The body weight of the person doing the walk has a significant effect on the amount of calories burned. For example, a person weighing 90 kg will burn more calories while walking than a person weighing 60 kg doing the same activity and at the same pace. This is because it takes more energy to move more body weight.
Examples of calorie burn values for different body weights:
Person weighing 60 kg – approximately 200-250 calories per hour of walking at an average pace.
A person weighing 70 kg – approximately 250-300 calories per hour.
A person weighing 90 kg – approximately 300-350 calories per hour.
How does terrain affect calorie burning?
The terrain on which you walk also has an impact on calorie burning. Walking on a flat pavement will be less demanding than walking up a steep hill or sandy beach. Walking on more challenging terrain requires more use of leg muscles and balance, which translates into higher calorie burn.
- Flat terrain – minimal calorie burn.
- Hills or mountains – calorie burn increases by up to 50%.
- Sandy beach – requires more muscular effort, which translates into about 20-30% more calories burned than on flat pavement.
How does regular walking improve memory and concentration?
Regular walking not only promotes physical form, but also mental clarity. Studies show that moderate activity like walking increases blood and oxygen flow to the brain, which promotes optimal brain function. Walking stimulates neurogenesis and the production of neurotrophins, enhancing memory and neuronal regeneration. The result is better focus, faster processing and more effective memorisation. Walking lowers stress levels, promoting clarity of thought and supporting cognitive day-to-day abilities. Introducing regular walking is a simple way to harmonious body and psyche health.
Walking as a way to lose weight
Walking is an effective way to increase daily calorie expenditure and can support weight loss. Although the calorie burn is moderate compared to more intense forms of activity such as running or weight training, regular walking combined with a diet can have long-term benefits for your figure.
To lose weight, it is worth increasing the number of daily steps, as well as the pace of walking. Many experts recommend aiming for 10,000 steps per day, which allows you to burn extra calories without putting more strain on your body.
Who burns more calories? Or how mobile apps and gadgets motivate you to move
Mobile apps and modern gadgets such as smartwatches and fitness bands are excellent tools for monitoring the number of calories burned while walking, providing additional motivation for regular exercise. With these technologies, users can track how many calories they have burned while walking, check daily results and analyse their progress. Health apps often offer the ability to set specific goals – for example, the number of steps or calories to be burned – to better monitor one’s performance.
Additionally, smartwatches measure heart rate and walking pace, which translates into more accurate calorie calculations. These gadgets send activity reminders, motivating you to take longer walks, and the ability to compete in challenges or share results with friends reinforces engagement. This monitoring makes it easier to see how many calories a walk burns and how regular movement affects fitness and health.
Practical tips on how to burn more calories while walking
Here are some tips that can help make walking more effective:
- Increase your pace – even 10 minutes of brisk walking each day can increase calorie burning.
- Introduce intervals – alternating fast and slow walking stimulates the metabolism more effectively.
- Add hills – walking up stairs, hills or hills will increase energy expenditure.
- Wear light weights – wrist or ankle bands increase the difficulty of the walk.
- Focus on technique – a longer stride and more intense arm movements increase calorie burning.
Does walking after eating help burn calories?
Walking after a meal is an excellent way to aid digestion and give your metabolism a gentle boost. Research shows that a short walk after a meal can help control blood sugar levels and contribute to better digestion. Although the calories burned during a short walk after eating will not be high, regular practice of this habit can provide health benefits and aid weight management.
Frequently asked questions
How many calories does a 30-minute walk burn?
An average 30-minute walk at a moderate pace (around 5 km/h) burns around 100-150 calories for a 70 kg person. A faster pace or walking on more challenging terrain can increase this figure to 200 calories.
Will walking every day help me lose weight?
Daily walking is an excellent form of activity to aid weight loss, especially when combined with a proper diet. Regular physical activity helps to improve metabolism and reduce weight.
Is it worth walking if I want to improve my fitness?
Yes, walking is beneficial for fitness, especially if you introduce longer distances or a faster pace. Walking supports the heart, lungs and muscles, which has a positive effect on overall fitness.
Summary
Walking is an easily accessible form of physical activity that allows you to burn calories and improve your health without a lot of money or special equipment. The amount of calories burned while walking depends on pace, body weight, terrain and duration. Regular walking can aid weight loss, improve fitness and support heart and respiratory health. Walking, as part of a healthy lifestyle, is a simple but effective way to improve quality of life.