Walking is a form of exercise available to people of all ages and all fitness levels. Other than a pair of supportive shoes and clothing to suit the weather, walking requires little or no equipment. Best of all, out of all the different types of exercise, walking is the easiest to work into your everyday routine.
Calories Burned
There are many calorie counter calculators available online to help you determine how many calories you burn at a particular pace. The Prevent Disease website calculator allows you to enter your weight to see the number of calories you will burn while walking at a particular pace for a certain length of time. For example, if you weigh 160 pounds, walking at a high brisk pace (4.5 mph) for an hour will burn 474 calories. If you are trying to lose weight, using such a calculator can motivate you to walk longer and faster.
Steps Taken
Another way to measure your walking is to count the number of steps you take. Many people have set a fitness goal to walk 10,000 steps a day. Because an average person's stride length is 2.5 feet long, according the The Walking Site, it takes some 2,000 steps to walk a mile, which means 10,000 steps is close to five miles. This might seem like a lot, but by breaking up walking time throughout the day, and gradually increasing your steps over a few weeks' time, it is an achievable goal for many.
Pedometers
A pedometer can help you keep track of the number of steps you take, and some pedometers can be set to calculate the approximate number of calories you burn as you walk. Although calorie burning will depend on the intensity of your walk, a general guideline is that a walker can burn about 100 calories per mile, according to the University of Nebraska Cooperative Extension.
Strategies
If your schedule makes it difficult to work in time for exercise, try walking for shorter periods throughout the day. "Good Housekeeping" suggests that you give yourself a few extra minutes in the morning to get in 15 minutes of walking during your morning commute, then use part of your lunch hour to do 20 minutes of walking. Invigorate yourself with a 10-minute power walk during your afternoon break, add on 15 minutes of walking during your reverse commute, and you will have successfully incorporated a full hour of walking (and calorie-burning) into your work day.
Motivators
Many people start a calorie-burning regimen but then find it difficult to maintain. Some strategies that might help you stay focused include finding a walking buddy. You might also find motivation by registering for a walking event, such as a walk for charity, which will require some endurance training ahead of time. Keeping a journal of your walking, including the length and pace of your walks, can also help you stay focused on a weight-loss goal.
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