A brisk walk daily burns enough calories to help you shed 10 lbs. in a year, and the activity doesn't require a gym membership or special equipment. Walking outdoors puts you in touch with your neighborhood and the environment, but you can also walk indoors when the weather is inclement.
The average person who weighs 150 lbs. burns 100 calories in 15 minutes, which means walking only 1 mile at a pace of 4 miles per hour -- the average pace for adults between the ages of 30 and 69. If you are 70 or older, 18 minutes is a reasonable target time for walking a mile.
The number of calories that you burn while walking depends on your weight. During the same 1-mile walk, a 100-lb. person burns 65 calories, while a person who weighs 200 lbs. burns 132 calories.
To burn more calories in less time during your walk, wear a backpack with a few extra pounds of books or clothing. Wear ankle weights. Swinging your arms also increases the number of calories you burn.