Walking five miles, five days a week takes considerable time, but the payoff can be huge if you make it a lifetime habit. In fact, walking only 35 minutes daily for 15 years "saved a 160-lb. person about 18 lbs. of flab," according to Harvard Men's Health Watch. Well-known exercise expert Dr. Kenneth Cooper recommends walking three miles daily four times weekly. Walking rapidly burns more calories than walking slowly. You lose 1 lb. when you burn 3,500 calories.
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Walking 2 mph
Losing weight by walking 2 mph is very time-consuming because you only burn 252 calories per hour if you weigh 200 lbs. and 190 calories per hour if you're 150 lbs., according to "The Complete Guide to Walking." This means that it takes about 14 hours to lose l lb. if you're 200 lbs. and about 18 hours if you're 150 lbs. A 5-mile walk at a 2 mph pace takes 2 1/2 hours so you will burn 630 calories if you weigh 200 lbs. and 475 calories if you're 150. A 200-lb. person walking five miles at 2 mph five days a week will burn 3,150 calories or just under 1 lb. A 150-lb. person with the same walking routine will burn 2,375 calories or approximately two-thirds of a pound.
Walking 3 mph
Walking faster burns more calories because you use more energy when you exert more effort. Walking 3 mph burns 344 calories per hour if you're 200 lbs. and 258 calories if you're 150, according to "Walking." A five-mile walk at 3 mph pace takes 100 minutes. Five five-mile walks take 500 minutes or 8 1/3 hours. Consequently, a 200-lb. person walking 3 mph and burning 344 calories per hour will burn about 2,900 calories or about five-sixths of a pound each week.
Walking 4 mph
People walking 4 mph will walk 25 miles weekly in half the time of people walking 2 mph. They also burn about twice as many calories per hour. A 175-lb. person burns 436 calories walking 4 mph for an hour and 220 calories walking 2 mph for an hour, according to "Walking." Walking 25 miles takes 6 1/4 hours and burns 2,725 calories, or about three-quarters of a pound each week
Walking 5 mph
The weight-loss difference between walking 5 mph and walking 4 mph is greater than the difference between walking 4 mph and walking 2 mph. That's because the "speed limit for regular walking" is 4.5 mph, and you have to change your walking technique to walk faster. Essentially, you have to work much harder by bending your arms more, lengthening your stride and taking quicker steps. Walking 5 mph for an hour burns 616 calories if you're 200 lbs. and 462 calories if you're 150. Walking five days weekly burns 3,080 calories if you're 200 lbs. and 2,310 calories if you're 150 lbs.
REFERENCES & RESOURCES
- "The Complete Guide to Walking"; Mark Fenton; 2001
- "Controlling Cholesterol The Natural Way"; Dr. Kenneth Cooper and William Proctor; 1999
- Harvard Men's Health Watch: Walking: Your Steps to Health
- Harvard Heart Letter: Calories Burned in 30 Minutes for People of Three Different Weights
- The American Journal of Clinical Nutrition: Fifteen-year Longitudinal Trends in Walking Patterns