How Can I Burn 500 Calories A Day
Running is one of the quickest ways to burn 500 calories. Your cardiovascular system is in good working order if you run at a steady pace. If you want to increase your running speed, you can do so by increasing the distance you run.
For example, if you normally run 10 miles a week, increase that distance to 20 miles and youll burn more calories than you would by running the same distance on a regular basis. You can also increase the amount of time you spend running. If you regularly run 30 minutes a day, add another 10 minutes of running to your daily routine.
Walking An Hour A Day Can Reduce Chronic Pain
If you suffer from chronic low back pain, osteoarthritis in your knees or hips, or have some other form of localized or generalized musculoskeletal pain, walking an hour a day may help alleviate your discomfort.
A review of 26 studies found that walking can reduce the severity, discomfort, and functional limitations associated with chronic musculoskeletal pain.
How Many Steps Burns 500 Calories
If you want to get the most out of your walk, its best to do it in the morning, when you have the least amount of time on your hands. If youre a morning person, you can start your morning walk at 7:30 a.m. and work your way up to 10:00 a,m., when the sun is at its highest point and youll be able to see more of the city.
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Tricks For Burning Extra Calories
There are a few tricks you can use to burn more calories, even at a slow walk. Walking up an incline is one of the most obvious the steeper the incline the harder you’ll work, which in turn translates to more calories burned. Walking on uneven terrain also burns more calories, as it forces your entire body to work harder to compensate for the unevenness.
For a truly challenging workout, consider taking your stroll into the pool. SparkPeople’s calorie calculator estimates that a 185-pound person can burn a whopping 555 calories per hour of water-walking, using the resistance of the water against your body to make the workout more challenging. If your pool has a deep end, you can wear a special flotation belt so you don’t have to worry about the technical aspect of swimming.
Lisa is a retired personal trainer with more than 4,000 hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations. She’s also a professional writer. Published credits in the health field include Livestrong.com, Feel Rich, SheKnows, Precor.com, and the East Coast magazine Breathe.
Why Should You Need To Burn Calories
Suffice to say, you want to burn calories. We all do. It would seem off-balance if we didnt. The basics are that our bodies use energy for everything we do . Our bodies use this energy for two reasons: first, obviously, to direct our movements second, because its something thats never at rest rather the body is always active in some way .
The reason to burn calories is to attempt to lose weight. In the long run, this is a good thing for a number of reasons, but lets focus on the short term. If youre not expending energy then your body stores fat as extra tissue.
Frequent walking of the weight-loss metabolic system is an important part of helping you burn fat. When you walk, what you are doing is keeping your body in a state of metabolism, where it burns calories. If not, then your metabolism crashes down into the lower levels of energy expenditure and causes weight gain in many cases.
For short periods of time, we burn calories at a pace determined by our weight. In other words, our bodies will expend energy in the amount required to ensure that we dont gain any weight. Obviously, this varies from person to person, but the burned for a given individual is:
186 + = Calories Burned Per Day
So, a 150-pound man burns 186 calories per day because he weighs 150 pounds. Likewise, a 185-pound woman burns approximately 170 calories per day due to her weight.
If youre still not convinced, heres the math:
Calories Burned Per Day = 186 +
186 + = 2616 Calories Per Day
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Time It: Calories Burned Walking 1 Hour
The American Council of Exercise estimates a 140-pound person would burn about 7.6 calories per minute walking. From that logic, this person would burn about 456 calories walking for an hour .
Your walking speed and your weight will really impact the calories you burn over time, so youre guaranteed to burn more calories the more time you spend walking .
Estimates that take into account your weight and speed would put your calories burned per hour closer to this:
Calories Burned Walking By Weight
In an hour of walking, a 155-lb person burns 211 calories, moving at a pace of 2.5 mph. Burning 19.2% more calories than a person who only weighs 130 lbs.
Meanwhile, a person who weighs 205 lbs burns the most calories in an hour, about 279 calories. They burn 32.2% more calories walking at 2.5 mph compared to a 155-lb person.
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How Many Calories Do You Burn By Walking In A Day
To evaluate whether or not its time for a snack break, youll need to know how many calories youre burning while walking.
You may have heard that walking the equivalent of five miles every day is good for your health, but have you wondered if there are any numbers involved? Well, according to this article by Bodybuilding.com, the number of calories burned while walking varies depending on your weight and speed. The article also states that eight years of walking five miles a day burns 75,000 calories.
Bodybuilding.com reports: A recent study was presented at the American College of Sports Medicine meeting in Indianapolis this month. It found that walking speeds of 2 mph and faster burns 250 calories per hour while walking speeds below 1 mph burn around 135 calories per hour.
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How Many Calories Do You Burn Walking An Hour A Day
The number of calories depends on a number of factors including, your body weight and composition, your walking speed, the distance you cover, the terrain, incline, and whether you carry any extra weight .
The more you weigh, the faster and further you walk, and the steeper the incline, the more calories you will burn on your walk. With that said, there are ways to estimate the number of calories you burn walking an hour a day.
The Compendium of Physical Activities reports that walking at a leisurely pace of 2.8-3.2 mph on a level surface is equivalent to 3.5 METs. Walking at a pace of 3.5 mph on a level surface is 4.3 METs, while walking at a brisk pace of 4.0 mph on a level surface is rated at 5 METs, and finally, walking at a very brisk pace of 4.5 mph is 7 METs.
Adding an incline greatly increases the caloric burn. For example, walking 2.93.5 mph uphill at a 1 to 5% grade is roughly 5.3 METs, and maintaining that pace while attacking a 6 to 15% grade bumps the metabolic demand up to 8 METs.
Using these METs values, you can calculate the number of calories burned walking an hour at various speeds and weights using the equation to determine energy expenditure:
Calories Burned Per Minute = METs x 3.5 x / 200
Then, if you are walking one hour a day, this calculated value is multiplied by 60 .
You can use this table to get a rough idea of approximately how many calories you will burn.
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How Much Is 10000 Steps
Depending on your stride length, ten thousand steps equates to about eight kilometres or an hour and 40 minutes walking. The highest point on the planet is Mount Everest, at 8,848 metres , but thats only the height of a persons head. Thats a lot of steps, but its not nearly as hard as you might think.
Is It Better To Walk Faster Or Longer
In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking briskly for the same amount of time.
The findings, published in the Journal of the American College of Cardiology, are the first to show a direct link between brisk walking and a reduction in cardiovascular disease risk, said study co-author Dr. Michael Siegel, a professor of medicine at the University of California, San Francisco, and director of its Center for Cardiovascular Disease Prevention and Outcomes.
The study was funded by the National Heart, Lung and Blood Institute and the U.S. Department of Health and Human Services National Institute of Diabetes and Digestive and Kidney Diseases.
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Does Running Burn More Calories Than Walking
Running burns about 70% more calories than walking, over the same time and distance.
When running both feet are off the ground at the same time, which requires a bigger thrust and more effort. This extra thrust results in you burning more calories.
Even when running at the same slow pace as walking youll burn more calories.
For example a 200 pound person walking at a casual pace for one hour will burn 333 calories. That same person running very slowly, at the same casual walking pace will burn 572 calories. Thats 239 calories more for the same hours exercise.
But you may not be in a position at the moment where you can run for all that time . In that case start by getting into a regular routine of walking.
If you want to progress from walking to running you can do this in stages. Start by combining walking with small periods of running.
How Many Calories Is 10000 Steps
Jamie if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, youre burning about 400 to 500 calories a day, which means youre losing about 1 pound a week. So, if you want to lose weight, Jamie you need to walk at least 1,500 steps per day.
Thats a lot of walking, but its not as much as you might think. In fact, the average American walks about 2,400 steps each daythats less than half of what Jamie recommends for weight loss. Lets take a closer look at the science behind Jamies advice.
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Water Walking: Calories Burned
When walking on land, your calorie burn varies depending on the speed you are walking and your body weight. The more you weigh, the more you burn during a session. Walking at a speed of 3.5 miles per hour, you burn between 240 and 356 calories per hour, advises Harvard Health Publishing. This is the same calorie burn as an hour of water aerobics.
If you increase your speed to 4 miles per hour, you burn between 270 and 400 calories per hour. Although it may be difficult to walk as quickly in water as you do on land, the Arthritis Foundation notes that you will burn more calories in the water due to the greater effort required to overcome the resistance in the water.
While it would be handy to have a water walking calculator to determine the number of calories you burn in a workout, you can estimate your calorie burn using Swimming.org’s Calorie Cruncher or the calorie calculator from ExRx.net.
Whats Considered Brisk Walking
The term brisk walking is somewhat vague. Is it a little faster than your normal pace? Is it a lot faster?
To help firm up exactly what it means, there are several ways to measure your pace to make sure youre in the brisk zone. Lets take a closer look at three options for gauging whether youre walking at the right pace.
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Calories Burned By Walking A Mile: Table Charts
Last Updated By Lita Watson
For most of us, walking is an integral part of our daily lives. Its the easiest way to find an exercise that doesnt require any special equipment or extra time. Stanford University did a recent study on this topic, the average person burns roughly 2,000 calories every week simply by traveling to work and going to the grocery shop. Surprisingly, most of us dont even realize how much physical activity we get in a typical day. Many people dont even think to count the calories theyre burning by walking small tasks around the house, like bringing in the groceries or walking our pets.
Table Chart for How Many Calories Do You Burn by Walking A Mile
The calories you burn by walking a mile vary on your weight and how fast you walk. This chart shows the number of calories for various weights and miles, calories you will burn with speed from 2.5 mph to 3.5 which can be explained in the pace of 17 to 27 minutes per mile:
|Number of Miles
Is It Necessary To Take 10k Steps A Day
The short answer is: no. You don’t have to walk 10,000 steps every single day, either if you’re doing it for weight loss or health benefits.
However, there’s evidence suggesting that setting your goal at 7,500-8,000 steps is a good idea. This level reduces your cardiovascular disease risk, and your overall mortality.
If you are trying to lose those extra pounds by walking, 10k steps or more might be a good idea. Keep an eye on your step counter if you sit a lot on a daily basis. Also, it is better to move few times a day for a shorter time than do the one long 15k steps walk in the morning and spend the rest of the day laying in bed!
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Walking An Hour A Day Improves Markers Of Health
Walking is a form of aerobic exercise, which has been found to confer quite a few health benefits such as reducing blood pressure, lowering LDL cholesterol, increasing HDL cholesterol, increasing insulin sensitivity, and reducing blood sugar levels.
For example,studies have found that walking interventions reduced systolic blood pressure and diastolic blood pressure .
In this way, walking an hour a day can reduce your risk of various lifestyle diseases, including hypertension, type 2 diabetes, obesity, and hypercholesterolemia .
Walking Calorie Burn Calculator
This walking calorie burn calculator estimates the calories that you burn while walking any given distance. The calculator takes into consideration the grade of the walking surface that you are on , your weight, and the total walking distance and walking time. The incline or decline of the walking surface is taken into consideration because more calories are burned as the incline of the walking surface increases, and less calories are burned as the decline of the walking surface increases. You can read more about the method and equations used to determine calorie burn below the calculator.
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How Much Weight Can You Lose By Walking For 1 Hour Per Day
To lose weight, you must consistently eat fewer calories than you expend each day.
You can do this by increasing the calories you burn via exercise, decreasing the calories you consume, or both.
Its often stated that 1 pound of body weight is equivalent to 3,500 calories. Based on this theory, you should reduce your calorie intake by 500 for 7 days to lose 1 pound per week.
Although this rule does not account for people with lower body fat percentages or the decrease in calorie expenditure that comes with weight loss, a calorie deficit of 500 calories per day is appropriate for most people aiming to lose weight (
If youre just starting, walking fast for a long time can leave you fatigued, sore, and unmotivated. Instead, you may want to start by walking for 515 minutes 2 or 3 times a week at a comfortable pace.
When you are ready to increase your walking duration, frequency, or intensity, consider your age, fitness level, and prior experience. Youth and young adults can typically increase their activity in small amounts every week, while older adults can typically increase their activity every 2 to 4 weeks to prevent injury .
People who typically have a low activity level might consider increasing their activity at a slower rate to reduce injury risk. Also, consider whether your past fitness experiences have shown that certain progression rates make you susceptible to injury .
Walking An Hour Day Can Reduce Your Risk Of Cardiovascular Disease And Mortality
According to the CDC, adults should aim for 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week to reduce the risk of lifestyle diseases.
Walking an hour a day 3 days per week will help you surpass these recommendations. The more you can move your body, the better.
Another review of 17 prospective studies involving over 30,000 adults demonstrated a significant association between daily step count and reduced risk of all-cause mortality and cardiovascular disease.
Each 1,000 daily step count increase at baseline reduced the risk of all-cause mortality by 6-36% and cardiovascular disease by 5-21% at follow-up 4-10 years later for mortality and 6 months to 6 years later for cardiovascular disease.
An older prospective study found that walking more than 4 hours per week was associated with a significant reduction in the risk of hospitalizations due to cardiovascular disease compared with walking less than 1 hour per week.
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