A brisk walk daily burns enough calories to help you shed 10 lbs. in a year, and the activity doesn't require a gym membership or special equipment. Walking outdoors puts you in touch with your neighborhood and the environment, but you can also walk indoors when the weather is inclement.
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The average person who weighs 150 lbs. burns 100 calories in 15 minutes, which means walking only 1 mile at a pace of 4 miles per hour -- the average pace for adults between the ages of 30 and 69. If you are 70 or older, 18 minutes is a reasonable target time for walking a mile.
The number of calories that you burn while walking depends on your weight. During the same 1-mile walk, a 100-lb. person burns 65 calories, while a person who weighs 200 lbs. burns 132 calories.
To burn more calories in less time during your walk, wear a backpack with a few extra pounds of books or clothing. Wear ankle weights. Swinging your arms also increases the number of calories you burn.