Walking is one of the simplest and most accessible forms of exercise that anyone can do. It burns calories easily, has minimal impact on joints, requires no special training equipment, and can be done almost anywhere. The amount of calories you burn while walking depends on several factors, such as your weight, speed, distance, terrain, and even the weather.
So how can you maximize your calorie burn while walking? Just by making a few simple adjustments to your walking habits, you can make the most of your daily walks to increase the number of calories you burn. Let’s take a look below.
1. Increase Your Pace:
The simplest way to burn more calories while walking is to pick up the pace. The faster you walk, the more calories you burn per minute. Try to walk at a brisk pace that makes you breathe harder and sweat a little, but still allows you to carry on a conversation. This can help you burn up to 20% more calories than a leisurely stroll.
According to Harvard Health Publishing, a 155-pound person can burn about 149 calories by walking at 3.5 mph for 30 minutes, but 186 calories by walking at 4.5 mph for the same duration. Have no idea of pace? Let’s make a rough estimate:
- 120 steps/minute, moving at approximately 3 mph.
- 135 steps/minute, moving at approximately 3.8 to 4 mph.
- 150 steps/minute, moving at approximately 4.5 mph.
You can find more precise ways to know how fast you’re walking, such as wearing a smartwatch, fitness tracker, or pedometer.
2. Add Interval Training:
Another way to boost your calorie burn is to vary your speed and intensity throughout your walk. For example, you can alternate between walking fast for one minute and walking slow for two minutes, or walking uphill for one minute and walking downhill for two minutes.
This approach can elevate your heart rate and train your muscles, burning more calories than walking at a steady pace. You can wear a Runmefit S5 fitness tracker to monitor your pace, heart rate, and calorie burn in real time while walking.
3. Use Proper Walking Technique:
Maintaining proper posture and form while walking can help you engage your muscles more efficiently, leading to a higher calorie burn. Walking with proper technique can also prevent muscle strain and fatigue. You can start by using faster arms to increase your walking speed, since swinging arms while walking can help improve pace and balance, as well as as well as engage your upper body muscles.
Here are just a few Walking tips mentioned in More Magazine:
- Keep your posture upright, shoulders back, and chest open.
- Bend your elbows at 90 degrees, place your arms at your sides, and swing naturally.
- Power your walking from the back leg
4. Walk More Steps:
Aim to take more steps during your walk. Use a pedometer or fitness tracker to set daily step goals and progressively raise them. Additionally, break up your day with short walking breaks to accumulate more steps and increase calorie burn.
Runmefit smartwatches and fitness trackers can help track your daily and weekly exercise goals, such as steps, calories and distance. Wearing a smartwatch every day makes it easy to chase your goals and clearly record your daily training.
5. Add Weights:
Enhance your calorie burn by wearing a weighted vest or carrying a backpack while walking. This added resistance forces your muscles to work harder, leading to a higher calorie burn. However, you should be careful not to overload yourself or compromise your posture and form. Start with a light load, like 5% of your body weight, and gradually increase it as your strength improves. Hand weights or water bottles in your backpack work well for this purpose.
6. Walk Uphill:
Walking uphill is an excellent way to increase the intensity of your walk and burn more calories. Incorporating elevation exercises into your daily walking routine can help significantly increase calorie burn. If you have access to hilly terrain, take advantage of it. Walking uphill engages your leg muscles, elevates your heart rate, and burns more calories. Alternatively, use a treadmill with an incline setting.
7. Stay Consistent:
Consistency is key to maximizing calorie burn while walking. Make walking a regular part of your daily routine, and you’ll notice long-term benefits in terms of calorie expenditure, weight management, and overall health. To stay motivated, consider walking with a friend, or joining a walking group or an online community to find like-minded walkers.
8. Practice Mindful Walking:
Engage in mindful walking by focusing on your movements, breath, and surroundings. Being fully present in the moment can naturally lead to a faster, purposeful walk, enhancing calorie burn. Additionally, it provides mental and emotional benefits.
Remember that the key to success is to find a walking routine that works for you and stick with it. Whether you’re walking to lose weight, boost your fitness, or clear your mind, these tips can help you achieve your goals while enjoying the many benefits of walking. So lace up your walking shoes, take a Runmefit smartwatch, hit the pavement, and start burning those calories!
