Does Walking 1 Hour A Day Help You Lose Weight?
When people think of exercise, walking isn't necessarily the first thing that springs to mind. But it is a form of exercise that has many benefits, including potentially helping you to lose weight.
Calories burned walking
The number of calories you burn while walking is determined by a variety of factors, including your weight and how far you walk.
For a 180-pound person, around 100 calories are burned each mile, while for a 120-pound individual, around 65 calories are expended each mile. Your walking pace has less impact.
Using a treadmill is the answer
One of the easiest ways to burn more calories is to walk on an incline. That’s because you have to use more energy (i.e., burn more calories) to walk uphill than you do strolling along on a flat surface.
A 180-pounder will burn about nine calories per minute walking at three miles per hour on a 10-degree incline, but only four calories per minute at the same pace on a level surface.
That's where using a treadmill comes in. When you set the incline to 10 and walk at three miles per hour, you’ll burn about 30 calories in 10 minutes, or 300 calories in an hour. And that doesn't even count the extra effort required to walk on an incline.
Walking burns more calories than you think :)
Walking can help you lose weight
Losing weight is all about burning more calories than you consume. And since walking is a low-impact form of exercise, you can do it pretty much anywhere, anytime, without having to invest in any special equipment, which is why it makes it the easiest place to start...
Walking is a great way to burn extra calories each day and can help you lose weight in the long term.
Other health benefits of walking
In addition to helping with weight loss, walking has been shown to have the following health benefits:
Reduce your risk of heart disease and stroke
Walking is a great way to improve your cardiovascular health.
Aerobic exercise like walking has been shown to reduce the risk of heart disease and stroke by improving the health of your heart and blood vessels.
Studies have shown that people who walked for at least 30 minutes a day had a lower risk of heart disease than those who didn’t walk at all.
In addition, walking can also help to lower blood pressure and improve cholesterol levels.
Reduce your risk of cancer
Walking can also reduce your risk of certain types of cancer, including breast, colon, and endometrial cancer.
Studies have shown that women who walked more than seven hours a week had a lower risk of breast cancer than those who walked less than one hour a week.
Similarly, men and women who walked more than 30 minutes a day had a lower risk of colon cancer than those who didn’t walk at all.
And finally, walking can also help to reduce the risk of endometrial cancer in postmenopausal women.
Improve your cholesterol levels
Walking can also help to improve your cholesterol levels.
One study found that men and women who walked for 30 minutes a day had higher levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol than those who didn’t walk at all.
Another study found that walking for just 10 minutes a day could increase HDL cholesterol levels by 10%.
Reduce your risk of type 2 diabetes
Walking can also help to reduce your risk of type 2 diabetes.
One study reveled that men and women who walked for 30 minutes a day had a lower risk of type 2 diabetes than those who didn’t walk at all.
Strengthen your bones
Walking is also a great way to strengthen your bones - as we grow older, our bones tend to become weaker and more fragile.
Walking can help to slow down the bone loss that occurs as we age and can also help to reduce the risk of fractures.
According to the National Osteoporosis Foundation, walking a mere 30 minutes a day can help to improve bone health.
Enhance your mental well-being
Throughout the global pandemic, we were all encouraged to get out and walk each day to improve our mental well-being.
And there’s good reason for it - walking has been shown to improve our mood and reduce stress levels. Walking, especially in combination with fresh air is a great way to clear your head and improve your outlook on life. The fact that it is great exercise is just a bonus!
How to get started walking for weight loss
Now that you know all the amazing benefits of walking, you might be wondering how to get started.
Here are a few tips to help you get started on your walking journey:
- Start slow - if you’re new to exercise, or if you haven’t exercised in a while, it’s important to start slow. Begin with a 10-15 minute walk and gradually increase the length of your walks as you become more comfortable.
- Find a walking buddy - it can be helpful to find a walking buddy to help keep you motivated. Walking with a friend or family member can also make it more enjoyable.
- Invest in a good pair of walking shoes - a good pair of walking shoes can make all the difference. Look for a pair that is comfortable and provides support.
- Dress for the weather - it’s important to dress for the weather when you’re going for a walk. If it’s cold outside, make sure to dress in layers. And if it’s hot, be sure to wear light, breathable clothing.
- Choose a safe route - when choosing a walking route, be sure to pick a safe route that is well-lit and has sidewalks.
Shake up your routine
Once you’ve been walking for a while, it can be helpful to shake up your routine. Try walking in different locations or at different times of the day.
You could also try adding in some interval training (walking for one minute, then running for one minute) to mix things up.
If you already have an established workout routine, walking is still a great addition. Incorporating a few walking sessions each week can help to improve your overall fitness level.
Walking is a great way to improve your health and fitness. It’s a low-impact exercise that is easy to do, can be done almost anywhere, and doesn’t require any special equipment.
There are lots of benefits to walking, including reducing the risk of cancer, improving cholesterol levels, reducing the risk of type 2 diabetes, strengthening bones, and improving mental well-being.
So, there you have it: Walking 1 hour a day will make lose weight but it is so much more than that! Walking is a great way to improve your overall health and fitness, and it’s something that everyone can do.
So get out there and start walking - your body will thank you for it!