Can You Lose Weight by Walking an Hour a Day?

Walking is an exert that is accessible for many people and requires no particular equipment. It not only contributes to weight loss but besides provides other health perks. Walking can aid weight loss and provide many other health benefits. however, compared with other forms of exercise, many people typically may not view walking as effective for weight loss. This article explains how walk for 1 hour per day can help you lose weight. here ’ s how to get started.

Calories burned walking

Walking ’ s simplicity makes it an appealing action for many people — peculiarly those looking to burn extra calories. The total of calories you burn walking depends on numerous factors, but your weight and walking amphetamine play a key function. The modal walk pace for adults is 3 miles per hour ( 4.8 kilometers per hour ). The fast you walk and the more you weigh, the more calories you expend ( 1 ). This board estimates the count of calories you can burn per hour based on your body system of weights and walking speed ( 1 ) :

2.0 mph (3.2 kph) 3.0 mph (4.8 kph) 3.5 mph (5.6 kph) 4.0 mph (6.4 kph) 5.0 mph (8.0) kph)
120 lbs. (55 kg) 108 179 206 272 489
150 lbs. (68 kg) 136 224 258 340 612
180 lbs. (82 kg) 164 270 311 410 738
210 lbs. (95 kg) 190 314 361 476 857
240 lbs. (109 kg) 217 359 413 544 979
270 lbs. (123 kg) 244 404 465 612 1102
300 lbs. (136 kg) 272 449 517 680 1224

other factors that influence the number of calories you burn include terrain, climate, and your long time and sex ( 2 ) .

Summary The number of calories you burn walking depends chiefly on your system of weights and walking speed. Walking faster burns more calories per hour .

Walking can help you lose weight

Walking 1 hour each day can help you burn calories and, in turn, lose weight unit. If you ’ d like to lose a significant total of weight ( more than 5 % of your body burden ), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense forcible activity weekly. Walking for 1 hour daily may help you meet that goal ( 3 ). additionally, many people tend to lose lean muscle mass when they lose system of weights. Walking can help you preserve lean brawn aggregate, which can help you maintain your weight unit loss results ( 4 ) .

Factor in your diet

While walking can help you lose burden, it ’ sulfur more effective when besides following a calorie-restricted diet. In a 12-week study, people with fleshiness restricted calories by 500–800 per day. One group walked 3 hours per workweek at 3.7 miles per hour ( 6 kilometers per hour ), and the early group did not walk ( 5 ). Both groups lost a significant amount of torso burden, but those in the walk group lost, on average, about 4 pounds ( 1.8 kilogram ) more than those who didn ’ deoxythymidine monophosphate base on balls ( 5 ). Whether you walk endlessly or in shorter bursts might besides influence weight personnel casualty. In a 24-week survey, women with overindulgence weight unit or fleshiness restricted their calorie intake by 500–600 calories per day and either walked briskly for 50 minutes or did two 25-minute bouts per day. Those who did the two shorter workouts lost 3.7 pounds ( 1.7 kilogram ) more than those who endlessly walked for 50 minutes ( 6 ). But other studies show no meaning differences in system of weights passing between continuous and intermittent walk, so choose whichever everyday works best for you ( 7 ) .

Summary multiple studies confirm that walking promotes system of weights loss, particularly when combined with a low calorie diet .

How much weight can you lose by walking for 1 hour per day?

To lose weight, you must systematically 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. It ’ south frequently stated that 1 pound ( 0.45 kilogram ) of body slant 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 ( 0.45 kilogram ) per week. Although this rule does not account for people with lower body fat percentages or the decrease in calorie consumption that comes with weight loss, a calorie deficit of 500 calories per sidereal day is appropriate for most people aiming to lose weight unit ( 8, 9, 10 ). You can achieve share of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume.

Depending on your calorie intake, a deficit of 500 calories per day may lead to 0.5–2 pounds ( 0.2–0.9 kilogram ) of slant loss per week ( 10 ) .

Summary A 500-calorie deficit per sidereal day is sufficient for most people to lose weight. You can burn some of these calories by walking for one hour day by day .

How to start walking for exercise

If you want to walk daily for exercise, start slowly, and increasingly increase your duration and frequency. Once you can walk as long and ampere frequently as you ’ d like, you can increase the intensity ( 3 ). If you ’ re equitable starting, walking fast for a farseeing time can leave you fatigued, sensitive, and unmotivated. alternatively, you may want to start by walking for 5–15 minutes 2 or 3 times a week at a comfortable pace. When you are ready to increase your walking duration, frequency, or saturation, consider your historic period, fitness charge, and prior experience. youth and young adults can typically increase their action in small amounts every workweek, while older adults can typically increase their activeness every 2 to 4 weeks to prevent injury ( 3 ). People who typically have a moo action tied might consider increasing their natural process at a slower rate to reduce wound gamble. besides, consider whether your by seaworthiness experiences have shown that certain progress rates make you susceptible to injury ( 3 ) .

Summary If you ’ re modern to walking as an exert, you can build stamina by increasingly increasing your walks ’ duration and volume .

Shake up your routine

As with any exercise regimen, shake things up every so frequently to keep your act engage and challenge. here are a few tips :

  • Modify your route: Walk on bike trails, in a different neighborhood or at your local mall, or take your usual route in reverse.
  • Split up your walking time: If your goal is to walk 60 minutes per day, you can split this time into two 30-minute walks.
  • Change your walking times: If you regularly walk in the morning, try evenings, or vice versa.
  • Walk with a partner: Walking with a partner provides accountability and can keep you motivated.
  • Listen to an audiobook or podcast: Entertain yourself by listening to an audiobook or your favorite podcast.
  • Reward yourself: Occasionally reward yourself with new walking shoes or attire.

If your finish is to lose weight unit, it ’ mho besides authoritative to increase your walking saturation. Your body burns fewer calories to perform the same physical activities at a lighter consistency weight than a heavier one ( 9, 15 ). For example, a 150-pound ( 68-kg ) person burns closely 50 fewer calories per hour walk-to at 3 miles per hour ( 4.8 kilometers per hour ) than a 180-pound ( 82-kg ) person walking at the lapp speed ( 1 ). While it might seem insignificant, 50 calories burned per sidereal day amounts to 350 fewer calories burned per week. Increasing the intensity of your exercise can help you burn more calories. Try upping your tempo or walking on an incline ( 1 ). Walking with hand-held weights or a burden vest can besides boost the intensity ( 16, 17 ) .

Summary Stay motivated on longer walks by switching up your everyday. As you begin to lose burden, increase your walking intensity or duration to avoid burden loss tableland .

Frequently asked questions

How cursorily you will see weight loss depends on numerous factors, including your walking travel rapidly, duration, saturation, and frequency. Your weight and diet besides contribute to weight loss results ( 1 ). For example, walking promptly through cragged terrain several days a week while following a reduced-calorie diet will deliver results more cursorily than walking slowly on grade grind once a workweek. Most adults should aim to get at least 30 minutes of moderate-intensity physical activity daily. If you are precisely beginning to incorporate walking into your exercise regimen, you may need to work up to this sum to prevent injury ( 18 ). Walking every day is good for your body in many ways. It not merely contributes to weight loss and management, but it lowers your hazard of kernel disease, dementia, Alzheimer ’ mho, type 2 diabetes, high lineage press, respective cancer types, and mortality. It besides improves rest, cognition, and mental health ( 19, 20 ).

The bottom line

Walking is a capital form of exercise, and doing indeed for 1 hour each day may aid in weight unit loss and provide early health benefits. Walking is an effective way to lose weight because it helps you burn more calories, specially when you monitor your calorie intake. Intensify your walking routine to progress toward your weight loss finish. Shaking up your regimen can help you stay motivated.

Just one thing

Try this today : Take a expression at your schedule and determine how you can begin to incorporate walking into your daily act .

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