How Many Calories Can a 300-lb. Man Burn in a 30-Minute Walk and Run?

It can be discouraging to gain weight to the point at which you weigh 300 pounds. Instead of continuing the same unhealthy habits, turn your life around by consuming a healthy diet and getting regular exercise. A 300-pound man shouldn't jump right into vigorous exercises. Low-intensity activities such as walking are ideal, and once you begin to lose weight and build your endurance, speak to your doctor and give light jogging a shot.

A bigger man is stretching on a football field. (Image: Robert Lerich/Hemera/Getty Images)

Walk Before You Run

A 30-minute walk might not be a significant amount of exercise to a marathon runner, but if you weigh 300 pounds, this exercise is just your speed. Even at a low walking pace, a 30-minute walk can help you burn hundreds of calories. According to HealthStatus, a 300-pound man burns 189 calories during a 30-minute walk at 2 mph. Upon increasing his pace to 3 or 4 mph, the man burns 297 or 351 calories, respectively.

Increase Your Pace and Your Burn

Jogging creates more of an impact on your joints than walking, which makes it less than ideal for those who are overweight or obese. If you're 300 pounds and your doctor has cleared you for light jogging, the exercise is an effective way to burn calories. A 300-pound man burns 576 calories jogging for 30 minutes at 5 mph and 684 calories during a half-hour run at a pace of 6 mph.

Find Time Regularly

Allotting 30 minutes for a walk or jog might take a little schedule juggling, but doing so is worth it. Even half an hour of daily exercise can improve your health. The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans states that adults who wish to reap the benefits of exercise should devote at least 150 minutes every week to medium-paced aerobic exercise. By taking a 30-minute walk five days a week and resting the other two days, you can meet this guideline.

Walking and Jogging Each Has Its Role

Don't get too caught up with jogging's faster calorie burn. According to the University of Rochester Medical Center, walking and jogging both provide myriad health benefits. The school notes that while jogging's benefits are slightly more significant than walking's, the latter also strengthens your cardiovascular system, bones and muscles. It's also a viable exercise for those who can't handle high-impact workouts. If you're new to exercise, start with six weeks of walking before you attempt to jog, recommends the Better Health Channel. If necessary, switch between short periods of each form of exercise.

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