Walking just 30 minutes per day can reduce your risk of heart disease, stroke, type 2 diabetes and high blood pressure. This low-impact, weight-bearing activity helps improve bone health, burns calories and strengthens your heart. Choose scenic routes to increase your enjoyment while you improve your health.
Different Speeds
Depending on what speed you walk, you'll engage different energy systems. Walking at a slower pace, such as your normal gait, will burn most of the calories you burn from fat. You may only raise your heart rate to roughly 50 percent of your maximum heart rate, so this won't be a high-calorie burning workout. Walking at a brisk pace raises your heart rate, burns a higher percentage of calories from glycogen, but burns more fat calories than walking at a moderate pace. Any type of walking is weight bearing and can help reduce the effects of osteoporosis by increasing your bone density. You'll also gently stretch your muscles. The American Heart Association recommends exercising at a brisk pace for at least 30 minutes, five times per week to maintain heart health.
Calories Burned
Walking at 2 mph, a 160-lb. person will burn 183 calories per hour, according to MayoClinic.com. Raise that to 3.5 mph and you'll burn 277 calories. If you are new to exercise, walk at a pace that lets you continue for 30 minutes or more, rather than trying to burn a higher number of calories in less time. Walking longer will build your cardiorespiratory stamina and muscular endurance, allowing you to work longer and harder within two weeks or so, depending on how often you walk.
Add Upper Body Exercises
To increase your calorie burn, carry weights or wear weight bags that attach to your wrist or arms. Perform a variety of exercises by raising your arms above your head and behind your back as you walk. You'll tone muscle and burn more calories.
Choose Different Routes
Make walking more pleasurable by varying your routes. Walk up and down hills to get different views, use different muscles and burn more calories. Walk through parks, urban areas and neighborhoods. If you like pets, find a pet park so you can meet different dogs while you walk. While it may not make sense at first thought, consider driving to your walking route to give you more options. You drive to the gym to exercise. Why not drive to your walking workout?
Comfort and Safety
Make sure you won't have to stop your walk because you didn't plan for a variety of situations. Don't break in new shoes on a long walk; blisters might stop you. Bring several bandages in the event you develop a blister. In spring or fall weather, wear a light windbreaker you can remove and wear around your shoulders or waist if you get too warm. Wear a water bottle you don't have to carry if you want your hands free. Wear reflective clothing at night and have a cell phone, whistle or a dog with you if you're walking in unfamiliar areas.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- ACSM Fit Society Page; Walking for Health; Dixie L. Thompson, Ph.D., FACSM; Summer 2006
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Mayo Clinic Staff
- The President's Council on Physical Fitness and Sports; Walking for Exercise and Pleasure
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