Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. When you want to lose weight, many diet programs and health experts recommend brisk walking as a calorie-burning cardio exercise. But what is the right amount of walking each day to help you achieve your weight loss goals? Aim for a brisk walk of 30 to 90 minutes most days of the week for weight loss.
You can walk more on some days and less on others, but the total time for the week should be at least minutes 2. You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate.
You should be breathing harder than usual and can speak in full sentences, but you couldn't sing. While you can break up your walking time into periods of 10 minutes or longer, you get an added benefit of burning fat when you walk at a brisk pace for longer than 30 minutes at a time after warming up. If you're new to walking , get started with shorter periods of walking and steadily build up your walking time.
You might want to take longer walks every other day at first. Try not to skip more than one day in a row. Consistency is good for burning calories and improving your metabolism, as well as for building new habits. On your non-walking days, try strength training exercises. If you find yourself worn out, take a day off. But be sure to get back walking the following day. If you've hit your weight loss goal and are working on maintaining your weight, the CDC recommends you should spend 60 to 90 minutes most days of the week in moderate-intensity physical activity while not eating more calories than you expend all day.
Life can be busy. If your schedule doesn't permit walking continuously for 30 minutes, break it up into walking two or three times a day for shorter periods of at least 10 minutes at a brisk pace.
Always warm up for five minutes at an easy pace no matter what duration you will be walking. You can use higher-intensity intervals, stairs, and brisk walking to get the most out of shorter walking workouts.
Research published in shows that high-intensity intervals are at least as good as continuous moderate-intensity workouts and can be a good way to fit exercise into your day. By increasing your walking intensity, you can burn more calories. Try upping your pace or walking steep hills, uneven terrain, or soft surfaces like sand or grass You can keep yourself motivated on longer walks by switching up your routine. As you begin to lose weight, increase your walking intensity or duration to avoid stalls in weight loss.
Walking is a great form of exercise , and walking for 1 hour each day may aid weight loss and provide other health benefits. Remember to intensify your walking routine to progress toward your weight loss goal. Shaking up your regimen can also help you stay motivated. Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. While running and walking are both good for your health, each has a few benefits over the other, depending on your personal goals.
We explain the…. Weight loss apps can help you track lifestyle habits like calorie intake and exercise. Here are the 10 best weight loss apps to help you meet your…. Walking in the morning actually does have specific benefits. Here are 10 benefits to getting in that morning walk and a few tips to work it into your…. Do you know how many steps you average each day? Thanks in part….
The number of calories you burn while walking depends on different factors, including your weight, pace, terrain, and more. Walking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. How often should…. Sustainable fashion involves producing clothing in an ethical and environmentally conscious way.
See the sustainable clothing brands our expert…. Health Conditions Discover Plan Connect. Calories burned Effects of walking Amount of weight loss Other benefits How to start Variations Bottom line Walking is an excellent form of exercise that can aid weight loss and provide other health benefits. These calculations are based on an hour of walking on flat surfaces, like sidewalks. Walking uphill for an hour increases your burn dramatically.
Most calculators you find online take more into account than just your weight and walking pace. They use a calculation that factors in your basal metabolic rate, or BMR age, sex, height, and weight , exercise intensity METs , and the duration of your exercise session.
Beyond your weight and pace, other factors can increase your calorie burn while walking. Here are ways to make walking more vigorous:. You may want to consider keeping a simple log of your walking sessions. Did you walk on a treadmill? Write down your time, distance, and pace in a notebook or an Excel spreadsheet.
Looking back on all your steps is a great way to stay motivated. Now you just need to figure out where to walk. Start by trying a loop around your own neighborhood.
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