Calorie and Energy Expenditure Information
Walk for Better Health and Weight Control
Walking is a really good exercise workout. In fact, according to fitness and health experts, walking is one of the best aerobic exercise routines for your heart. No need for expensive gym equipment, just walk at a brisk but comfortable pace for 20 to 30 minutes, three times a week. See also Treadmill Exercise
Walking is a Good Exercise Workout for Heart Health
Walking two miles a day for 5 days a week can reduce the risk of a heart attack by nearly 30 percent. That's according to a major health and fitness study of 73,743 women. Participants who walked 2.5 hours a week (roughly 20 minutes a day) reduced their cardiovascular risk by about 30 percent. Women who walked more than this reduced their heart risk even more, but the point is that 20 minutes a day was enough to gain a significant improvement in heart health.
Walking Exercise is a Good and Safe Type of Workout
More vigorous types of workout may help you develop more muscle, endurance or flexibility, but these workouts can lead to strained muscles and joints. Brisk walking, by comparison, carries far less risk of injured knees, damaged ankles and tennis elbows suffered by people who exercise at a higher intensity.
A More Vigorous Walking Routine
A good way to intensify your workout, is to try power-walking. This can help to burn extra calories, again without the added injury risk of vigorous gym workouts. Power-walking involves swinging your arms as you walk, up to shoulder level. Try it outdoors, or on a treadmill. Power-walking pumps extra blood around the body and makes your heart work harder.
How Many Calories Does Walking Burn?
A brisk walk burns about 100 calories per mile. [This is based on a 150-pound woman. If you weigh more, youll burn extra calories; if you weigh less, youll burn fewer calories.] Power-walking burns 200-250 calories per mile.
How Often Should I Walk For Optimum Weight Loss?
How To Start Walking
Dont overdo it at first. Aim to walk at a modest pace for 20 minutes a day during which your breathing is a little faster but not panting. If you dont live in an environment where it is safe to walk, consider buying a treadmill. Walk on the treadmill for the same time as you would outdoors. Also, make sure your footwear gives your feet the right support. Healthy, comfortable feet are crucial for walking!
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