Any physical activity you perform uses energy, including walking. If your walking routine consumes more energy than you take in with food, you will lose weight. Harvard Medical School provides the following information about the calorie-burning benefits of walking. In a half hour, a 125 lb. person who walks at 3.5 mph -- or 1 mile in 17 minutes -- burns 120 calories. A 155 lb. person would burn 149 calories, and a 185 lb. person would burn 178 calories.
Maximizing Calorie Burning
Walking faster requires more energy, so it burns even more calories. Walk as fast as you can without fatiguing yourself to maximize the amount of calories you burn. Incorporating arm movements also increases the intensity of the exercise, so swing your arms vigorously while you walk. Once you are a seasoned walker, stop every so often to perform some jumping jacks or other quick aerobic exercises to increase the amount of energy you burn.
Proper Walking Routine
The keys to developing a reasonable walking routine are to start off easy and set achievable goals. For example, a reasonable goal is to walk 30 to 60 minutes a day, several times a week. Chances are you will tire quickly during your initial walks if you are not accustomed to exercise. Don't push yourself too hard in the beginning. Allow your body to get used to the new exercise. Every week, try to add some distance and intensity to your walks, but don't overdo it.
Health Benefits
Besides burning calories, walking has many other health benefits. It reduces the risk of Type II diabetes, lowers blood pressure, helps maintain healthy cholesterol levels, improves your mood and increases your physical fitness.
Walking Safety
If you have any health conditions that might make walking a bad idea, consult your doctor. For most people, walking is a suitable way to get some low-impact physical activity. If it's been a while since you last exercised, prepare yourself for some muscle aches in the first few weeks. Warm up with some gentle stretching before you start walking. Protect your feet from blisters by wearing comfortable shoes that offer arch support and soles that absorb shock. If you plan to walk in congested areas, wear bright colors and other forms of highly visible clothing. Nighttime walkers should wear reflective tape or flashers to warn passing drivers of their presence.
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