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There are tons of benefits to fitting a daily walk into your day. Walking can help you live longer, lower stress and anxiety, and reduce your risk of dementia and cardiovascular disease. It can also be an effective way to burn calories and lose weight. We’ve compiled a simple guide to help you understand how many calories can be burned by walking.
"Walking is one of the fastest, easiest ways to burn calories, because you can squeeze it in any time, even inside your home," says Denise Austin, the famed fitness expert and author.
As is often the case when it comes to health metrics, there are a lot of factors to consider. Your weight, walking pace, and incline of your route can all play a role. To estimate the calorie burn for a variety of activities (including walking), check out this calculator from the American Council on Exercise, which takes your weight into account.
That said, if you don't want to do a detailed calculation, there is a general rule of thumb for the number of calories burned when walking. "A quick guesstimate of how many calories the average person burns is 100 calories per mile — and that's whether you're running a marathon or taking a nice leisurely stroll," says Timothy Burnett, Ph.D., a former instructor of kinesiology at Oregon State University Cascades.
We also want to note that weight loss, health and body image are complex subjects — before deciding to go on a diet or switch up your exercise, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Below, learn more about how many calories are burned by walking and ways to increase the calorie burn on your daily walk.
There's always the old-fashioned way of pencil-and-paper math, but you can also invest in a fitness tracker. While this investment isn't necessary to get the most out of your walk, it may inspire you to keep moving.
Once you get into a routine, and it becomes more natural to walk more, you can amp up your calorie burn with these strategies:
Just as more bodyweight will help you burn calories faster, studies have found that donning a weighted vest during walks will do the same.
Keep those shoulders back! Walking tall and proud prevents your upper body from slumping down into your pelvis; it also allows your legs to swing freely, so you can pick up the speed, burning more calories faster. When you walk with good posture, it also opens your chest to make breathing easier, and research shows it lifts your mood.
Okay, this may feel silly at first, but when you pump your arms like a kid racing to an ice cream truck, it really helps! “The more muscles you use, the more calories you burn," Austin says. Plus, your legs will automatically try to match the faster rhythm. Austin even likes to add in arm circles and tricep presses during her walk.
Walking uphill forces you to engage in concentric contractions, which means you're making the muscles shorten as you're contracting them, Burnett explains. (Live in an urban area? No problem—just take the stairs.) "And because you're working against gravity as well, you're going to multiply how many calories you burn by around 10 to 30%," he says.
No one is expecting you to be an Olympic sprinter, but by adding in short bursts of higher speeds to your walk, you can increase your burn. “Sometimes I do one block as fast as I can, and then I use the next block to slow it down a bit," says Austin. "It's great for your cardiovascular system. You'll develop more stamina and endurance.” Plus, studies show that varying your walking speed can help you burn up to 20% more calories.
When your front foot lands closer to your body, your upper body has more support, so it’s easier to move your back foot (and body weight) forward. All of this will make it easier to move at a faster pace.
This may be the one time we are advising you NOT to stop and smell the roses. Instead, pick a spot ahead of you and lock your eyes on it. Research has found that people slow down when they’re looking all over and taking everything in.
Sure, an audio book is great, but if you listen to an upbeat soundtrack, you will naturally step quicker to keep the beat — and research shows it will make you happier. “Music isn't just a mood booster, but it makes you walk faster and feel really free," says Austin.
Walking is one of the best activities for your health, head to toe. Here are five other benefits of walking to keep in mind:
Walking is one of the best things you can do for your heart. One study of more than 80,000 postmenopausal women found those who walked the most had an 11% lower risk of high blood pressure than those who walked the least, and the women who walked the fastest had a 21% lower risk than those who walked the slowest. And every little bit helps: Another study found that adding just 1,000 steps to your day can result in a 5 to 20% reduction in cardiovascular illness and death.
Whether you're diabetic, prediabetic, or simply concerned about your keeping your blood sugar steady, a great strategy is taking a brisk walk after you eat: Multiple studies have found that walking for just a few minutes after each meal can help keep blood glucose levels in check. That’s because your muscles need the glucose for fuel for the exercise, so it’s removed from your bloodstream.
One of the secrets to a healthier, longer life is in your feet: People who walk five or more days per week live up to four years longer than those who don’t, research shows. In fact, just 4,400 daily steps can reduce your risk of death, according to one study.
A good night's sleep is often the key to boosting many other aspects of your health, including mood, cognition and metabolic health. Whether you choose to walk in the morning or the evening, studies show that people who regularly walk say they sleep better. The exercise may help clear your mind and tire out your muscles, so you can drift off easier at the end of the day.
Walking is a smart move, literally: Researchers have discovered that regular walking increases brain size, improves cognitive performance, and boosts creativity. Some research even suggests that walking with a partner can help you solve conflicts together. Some scientists believe exercise improves blood flow to the brain, so it can function better.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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