When you're adding physical activity to your daily or weekly routine, walking or jogging is an inexpensive option. The Centers for Disease Control and Prevention recommends 2.5 hours of physical activity during the week.
Calories Burned at Slower Speeds
For a person weighing 160 pounds, walking at 2 mph burns 183 calories an hour and jogging at 5 mph burns 584 calories.
Calories Burned at Higher Speeds
If you increase your intensity, you increase the calorie burn. If you weigh 160 pounds, you will burn 277 calories an hour by walking at 3.5 mph and 986 calories jogging at 8 mph.
Effect of Body Weight
As you might expect, the heavier you are, the more calories it takes to keep you moving. Walkers at 2 mph who weigh 200 lbs. expend 228 calories in an hour, and at 240 lbs. walkers burn 273 calories. Similarly, joggers with a 5-mph pace who weigh 200 lbs. burn 728 calories while 240-pound joggers burn 872 calories.
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