Walking for exercise requires no extra equipment and can be done practically anywhere. The only accessory you need is a pair of good walking shoes. Walking does not burn as many calories as running or jogging, but when combined with a proper diet, walking for exercise regularly can help you lose weight safely and effectively.
Calories
To lose weight you need to burn more calories than you consume. To lose one pound of fat, you must burn 3,500 more calories than you eat. People should aim to lose no more than one to two pounds a week, so dropping 500 calories per day from your diet will get you halfway to that goal before exercise is taken into consideration. The rest of the calories can be burned by walking. Don't make your calorie count too low. This causes your body to think it's starving, and then it holds onto fat. The lowest recommended daily caloric intake is 1,200 for women and 1,800 for men, according the American College of Sports Medicine.
Walking
Walking burns calories at different rates, primarily depending on your weight and the incline of your route. A130 lb. person walking at a brisk pace on an even surface for 60 minutes will burn about 195 calories, whereas a 180 lb. person walking at the same rate will burn 270 calories. The 130 lb. person would take approximately three weeks to lose a pound of fat walking at this rate every day, and the 180 lb. person would take about two weeks. If you reduce calories as well, your weight loss will increase.
Benefits
Walking is a good exercise for your joints and cardiovascular system. Unlike running or jogging, walking does not strain the knees and feet, as it doesn't have a high impact on your joints. Walking strengthens your bones, tones and shapes your legs and butt, and strengthens your back muscles. Another great benefit of walking is that it's free.
Considerations
If you are just starting to exercise, begin by walking for 15 minutes a day and build up to a longer time. This allows your heart, lungs and body to slowly build endurance. When you can walk for a period of time easily, consider interval training. Interval training consists of walking, then adding a brief burst of more intense activity, such as brisker walking or jogging, for one to two minutes, then returning to walking at your regular pace. Interval training burns more calories than just walking. Although walking is safe, consult your doctor before beginning any exercise or weight-loss program.
References
- MayoClinic.com; Walking: Is it enough for weight loss?; Katherine Zeratsky; January, 2010
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- Nutristrategy.com; Calories Burned Walking; 2010
- The American College of Sports Medicine: Physical Activity and Health Guidelines
- The Walking Site: Motivation
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