Benefits of walking

  • Walking helps to improve your overall health and fitness and is a great way to lose weight, tone your muscles, strengthen your heart and instill a general feeling of well-being and positive self-esteem. 
  • It burns calories
  • It can help towards maintaining a healthy weight
  • It helps to boost your metabolism
  • It helps to reduce body fat
  • It boosts your energy levels
  • It strengthens your legs
  • It helps to strengthen the immune system
  • It improves your circulation
  • It lowers your blood pressure
  • It helps to prevent and control diabetes
  • It promotes positive mental health, including higher levels of self-esteem
  • It helps you to manage stress and release tension
  • It helps to improve the ability to fall asleep quickly and sleep well
  • It may motivate your children to walk more if that’s what they see you doing and provides an activity to share with family members and friends
  • It can be done almost anywhere
  • It’s more environmentally friendly than driving
  • It’s free

Fit More Walking Into Your Day

At Work

  • Park your car in the space that is the furthest away and walk to the office
  • If you take the train/bus get off a stop or two early and walk the rest of the way 
  • Walk to work  
  • On your lunch break go for a walk around the block
  • If you need to speak to somebody in the office walk over to them instead of phoning them
  • Walk to the local shop to buy your lunch
  • Don’t take the lift, use the stairs

With the Kids

  • Walk the children to school/playgroup
  • Walk to the park and back with the kids at the weekend
  • Find the time for one walk each week with each child – make this your special time when the two of you are alone and you can chat / catch up
  • Plan fun exploration walks for the kids – get out and explore your local neighborhood
  • Make it your mission to plan a new walk for each weekend – look out for local parks, country walks, etc
  • If you drop your children at clubs / parties, don’t spend the time driving back and forth, go for a walk instead

With Friends

  • Plan to go walking for fitness once a week with a friend  
  • If you plan to meet friends walk to their house, or get them to meet you half way
  • Offer to join your friend when they are walking the dog  
  • Rather than meeting your friends for coffee, suggest going for a stroll

At Home

  • Get up early and go for a walk  
  • Cancel the paper / milkman and walk to the shop instead  
  • If you run out of essentials, walk to the local shop to buy them – don’t take the car
  • Walk whilst talking on the phone
  • Set yourself a goal to walk up and down the stairs a certain amount of times per day  
  • Use the upstairs bathroom 
  • Whilst watching T.V. always get up and walk around during the adverts 

How many calories will you burn walking?

 A linear relationship exists at walking speeds of 3 to 5 km/hr and oxygen uptake but at faster speeds oxygen consumption rises making walking less economical. 

Body mass can predict energy expenditure with reasonable accuracy at walking speeds of 2 to 4 mph (3.2 to 6.4 km/hr). The following table provides the amount of calories you will burn per minute for ranges of body mass (weight) and speed when you walk on a firm level surface (road, track or grass).  

Speed Body Mass
Kg 36 45 54 64 73 82 91
mph km/hr Lb 80 100 120 140 160 180 200
2.0 3.22      1.9 2.2 2.6 2.9 3.2 3.5 3.8
2.5 4.02 2.3 2.7 3.1 3.5 3.8 4.2 4.5
3.0 4.83 2.7 3.1 3.6 4.0 4.4 4.8 5.3
3.5 5.63 3.1 3.6 4.2 4.6 5.0 5.4 6.1
4.0 6.44 3.5 4.1 4.7 5.2 5.8 6.4 7.0

If your body mass is 64 kg and you walk at a speed of 5.63 km/hr then you will burn approximately 4.6 Calories/minute – if you walk for one hour you will burn 60 × 4.6 = 276 Calories

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