You may be aiming to exercise for a specific length of time each day, but another approach -- especially if you get your exercise by walking or jogging -- is to travel a set distance. Covering one mile doesn't take extraordinarily long, even if you're walking slowly. The calories you burn over the course of the mile depend on how fast you move.
Jogging Slowly and Steadily
Jogging is a simple way to reach your daily exercise goals. This activity burns calories rapidly, and it's easy to squeeze a jog into even the busiest of schedules. If you jog at a moderate pace of 5 mph, you travel a mile every 12 minutes. HealthStatus notes that a 135-pound person burns about 103 calories during this duration and a 165-pound person burns about 126 calories while running for a mile.
Picking Up the Pace
The faster pace you maintain while jogging, the more calories you'll burn over the course of a mile. If you favor a short, uptempo workout and can maintain a pace of 10 mph, you'll need just six minutes to travel a mile. A 135-pound person burns about 110 calories in six minutes of running at 10 mph. A 165-pound person burns about 135 calories during the same run.
This Mile Was Made for Walkin'
Jogging isn't an ideal exercise for everyone. If you favor the slow, steady approach of walking, this exercise is a suitable way to burn calories. If you walk at a pace of 4 mph, you'll cover a mile in 15 minutes. At this pace, a 135-pound person burns about 78 calories per mile, while a 165-pound person burns about 96 calories during a walk of the same speed and length.
Plan to Travel More Than a Mile
Regardless of your weight, the heightened calorie burn you'll experience by increasing your pace is minor, due to shorter time you'll take to complete the mile-long walk or jog. Instead of setting your sights on covering a mile, concentrate on a longer workout. Ideally, adults should get a minimum of 150 minutes of aerobic exercise on a weekly basis. If you plan to have two days of rest, you should average at least 30 minutes of exercise over the five remaining days.
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- HealthStatus: Calories Burned Calculator
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Harvard Health Publications: Walking: Your Steps to Health
- Human Kinetics: Jogging Offers Same Health Benefits as Walking