Walking is an exercise that can help you stay in shape or get into shape -- as long as you do it frequently enough. Walking in short bursts around the house, especially from the couch to the fridge, is not going to cut it. Set up a walking routine that meets the recommended dose of daily exercise, be consistent, and you will meet your fitness goals.
What It Does
Walking fits the definition of aerobic exercise because it can increase your heart rate, burn calories and repetitively work major muscle groups. Walking is low-impact, which is a major plus if you have joint problems or are just starting an exercise routine. The recommended dose of exercise is 30 minutes per day to ensure you receive exercise's benefits. These include weight control, a lower blood pressure and cholesterol level, and a reduced risk of diabetes and other health conditions. Walking can help you stay fit and strong and put you in a better mood.
Calories Burned
Walking ranks low on the calorie-burning scale compared to other exercises, such as high-impact aerobics or inline skating, but it also offers less risk. If you weigh 160 lbs., you will burn 183 calories per hour walking at 2 mph and 277 calories per hour walking at 3.5 miles per hour. Compare this to high-impact aerobic's 511 calories per hour and inline skating's 913 per hour. The more you weigh, the more calories you burn. Walking for one hour at 2 mph burns 228 calories if you weigh 200 lbs. and burns 273 calories if you weigh 240. At 3.5 mph, you burn 346 calories per hour if you weigh 200 lbs. and 414 per hour if you weigh 240 lbs.
What You Need
The only equipment you need for a walking workout is a sturdy, stable pair of walking shoes. Make sure they are comfortable and come with arch support, thick soles and a firm heel area. As far as location goes, you can walk just about anywhere. Take a walk around your neighborhood, the shopping mall, on nature trails or city streets. Indoor and outdoor tracks both work, as does a treadmill during nasty weather. Pedometers are not a requirement, but they can add motivation and help track your goals by counting your steps and the distance you've traveled.
Boost Your Walking Workout
If the calorie count seems dreadfully low, there are ways you can tweak your walking routine to increase calorie burn. You can up your pace to a very brisk walk that is still not as high-impact as a jog or a run. Intersperse quick bursts of power walking between bouts of your slower pace. Walking uphill, climbing stairs, scaling ramps or otherwise increasing your incline can burn up to 50 percent more calories than walking on a level surface, "Fitness" magazine notes. Pumping your arms while you walk can increase the intensity and calorie burn of your workout. Keep this in mind the next time you are inclined to grab for those treadmill handrails.
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