The calories burned by walking can vary depending on how much and how fast you walk. The more slowly and the farther you go, the more calories you will be burning. A rule of thumb is that a person would burn about 100 calories for each mile walked (equivalent to 2,000 steps).
There are even special pedometers that measure not only your total steps but also your calorie consumption as well. One could do worse than setting it to calculate the number of miles walked per day and then multiplying by 2,000 to figure out calorie consumption in a 24-hour period. This will give people an idea of what they are doing for exercise on any given day.
Table of Contents
- How To Burn 500 Calories by Walking Daily?
- Pedometer Conversion Chart
- About Calories Burning
- The Relationship Between Walking And Burning Calories
- Appropriate Duration
- Set Up Your Schedule
- Three Benefits of Burning 500 Calories Daily
- An At-Home Treadmill
- Multiple Walks Per Day as a Daily Routine
How To Burn 500 Calories by Walking Daily?
If you’re looking for a way to lose weight, there’s no better time than now. With the New Year just around the corner, many people are making resolutions that involve losing weight and improving their health. One of the best ways to do this is by walking. Walking is one of the most effective forms of exercise because it can be done anywhere at any time without any equipment required. However, if you want to maximize your results and burn more calories each day, here are some tips on how to walk effectively:
- Walk with proper posture; make sure your back remains straight while your head stays in line with your spine
- Keep your shoulders down
- Don’t lean too far forward or backward
- Move both arms in sync with each step you take
- Keep your focus straight ahead of you. If you have the time, investing in a pedometer will help you track how many steps you’re taking throughout each day. For example, by walking at least 10,000 steps daily, researchers believe that it’s possible to burn 500 calories. If this sounds like a lot, here are some tips on burning calories while walking:
- Walk at a moderate pace and increase your speed to burn more calories (if you want to burn even more, add some incline)
- Try interval training, where you alternate between slow and fast walks
- Don’t eat too close to the time that you plan on going for a walk; this will prevent you from experiencing a drop in blood sugar
- Focus on your form when walking. Don’t slouch over and don’t hold objects in your hands, which can divert your attention from proper posture
- Keep a good diet to maximize your results. If you’re looking for a way to lose weight that doesn’t require going to the gym or buying expensive equipment, walking is a great choice. With the right posture, diet, and focus on your form when you’re at home or commuting to work, you’ll be well on your way to losing weight quickly.
If you weigh 125 pounds, you’d need to walk at a pace of 4 miles per hour for about 111 minutes to burn 500 calories. You could also burn 500 calories walking at a pace of 3.5 miles per hour for 125 minutes. The more you weigh, the more calories you’ll burn participating in the same workout as a smaller person.
For a 155-pound individual, it will take 90 minutes or more to burn 500 calories walking. However, an individual weighing 125 pounds will be able to do this in less time. Walking faster, such as 4.5 miles per hour, will also help you burn 500 calories in less time. For example, individuals weighing 155 pounds who walk at a pace of 3.5 miles per hour for 100 minutes can lose 500 calories each day.
However, if you’re overweight, it’s essential to keep your calorie consumption to lower levels when trying to lose weight because losing too much weight could undermine your health and well-being by lowering your metabolism, reports Harvard Health Publications.
For 185-pound people who walk daily, at a pace of 4 miles per hour, it would take 75 minutes to burn 500 calories. Whereas walking 3.5 miles per hour for 85 minutes will also burn the same amount of calories.
Daily walking is one way to be more physically active and can help break bad habits with food choices throughout the day. In addition, walking even just 10 minutes per day can have many health benefits, including weight loss, improved mental well-being, and reduced risk for illness or injury.
There are many ways to incorporate walking into your daily routine, including taking the stairs instead of using an elevator, parking farther away from work locations, so you have to walk further to your destination, taking walks with a friend, or spending time outside by walking around the block. You can also find free apps for your smartphone specifically designed to help you track your daily steps.
Walking vs. Other Exercises
In recent years, many people have taken up biking to get exercise and stay healthy. However, it is important to note that biking does not burn nearly as many calories per hour than walking does (see also: Walking vs Biking).
In fact, studies show that an average person who biked for one hour at a moderate pace would only burn about 300 calories whereas someone who walked for one hour at a moderate pace would burn 500-550 calories! Biking may be better suited for other purposes such as fun or convenience but if you are looking to maximize the amount of calorie burned while exercising then walking should definitely be your preferred mode of transportation.
It’s a common misconception that running is the best way to burn 500 calories in a day. In reality, you can get the same results from walking for half an hour or more. See more about running vs walking for weight loss.
Most people underestimate how many calories they’re burning every day by about 20%. That means if you think you burned 200 calories today while taking your dog for a walk instead of doing 2 hours on the treadmill at moderate intensity, then you burned 240! So it pays off to be mindful of what type of exercise you do and your time and effort level. Take this into account when planning your workout routine to match up with your goals – whether it’s weight loss or building muscle mass.
If you’re not overweight, you can run fast to burn faster and burn more calories; you should make sure that your body can handle high-intensity activity like running. But if you aren’t active and only do moderate-intensity exercise like taking the dog for a walk or gardening daily, you can also achieve your goals.
Allowing yourself to rest after an intense workout will help your muscles recover and rebuild so that they are ready to take on another challenge. Suppose you don’t allow adequate time for muscle recovery, though. In that case, it’s possible that this could lead to overtraining and injuries because lack of muscle recovery means that there is not enough time for tissue growth between workouts.
If you’re overweight, you can try to walk or do gentle exercises like slow jogging, burning calories but keeping you from getting bored. There is always a need for motivation and discipline to keep ourselves moving. Once you begin to see results, you can progress to more intense exercise.
It’s better to walk with a partner to enjoy your workout time. Then, you can encourage each other to do more and have fun while getting fit.
If you do any intense exercises, please make sure to listen to your body. You should feel refreshed after your workout, not exhausted or in pain. If you are injured, then take the time to heal that injury before starting again, so it doesn’t linger and slow down your progress.
Remember, it’s not about one day to burn 500 calories, but it’s about a long routine for at least three weeks. After three weeks, you will notice changes in yourself, and you can feel some challenges for your body, but make sure to check with a doctor if there are any injuries or potential health problems.
Comfortable Running Shoes vs. Walking Shoes for Overweight
Running Shoes like adidas or nike brand are the essential part of your workout gear for walking. They provide you with comfort, stability, and traction when you’re on the road or in a forest.
If you’re overweight, you need shoes that will be comfortable and supportive of keeping your joints from hurting. Running shoes are not the best choice for overweight walkers because they do not support them. Walking shoes for overweight walkers also offer excellent support, and their soles have a lot of grips to have solid footing while you walk.
Pedometer Conversion Chart
Pedometer conversion charts are a great way to track your daily exercise goals.
MPH is a measure of speed in units of distance per hour. Therefore, it can be thought of as the number of miles per hour.
- 2 mph which is slow and usually we walk 60 steps per minute
- 3 mph which is moderate and usually we walk 80 steps per minute
- 5 mph which is hard and usually we walk 100 steps per minute
About Calories Burning
A calorie is a unit of energy found in food. It is the amount of energy needed to increase the temperature of 1 gram of water by one degree Celsius. A calorie is not actually a piece of food but instead is a measurement (a calorie is like a gallon or an ounce). If you consume something with calories in it, your body will use those calories to perform its daily activities (like breathing and moving).
Besides, calories are used to measure how much energy your body uses during physical activity. The more active you are, the more calories your body uses. When calories are burnt more than you eat, this is known as a negative calorie balance and you lose weight.
The Relationship Between Walking And Burning Calories
Similarly, there are pace calculators that can be found online that will do the math for you and show how fast you need to push yourself to burn desired numbers of calories on a daily basis. It might first seem like a lot of effort, but over time it becomes second nature and is worth the effort even if all you want is your health back.
The amount of time you should walk to burn 500 calories will be different for everyone, depending on many factors such as your weight and your pace.
90 Minutes of Walking
In order to burn off 500 calories in 90 minutes, you would need to walk at about 5 miles per hour for 90 minutes. A brisk walk can be considered 130 steps per minute or 4 miles per hour. A mile being 4800 steps, this is approximately 16000 steps in 90 minutes. This number can be achieved by adding a few hundred steps during your lunch break and then going for a walk after work or in the morning if you have the time in your schedule.
If you have the time to do a half-hour walk, it is important that you pace yourself to maintain your speed. This means that you should take longer steps when walking slower and shorter steps when walking faster, so you can continue at the same pace for the entire time. This way, it won’t take much effort for you to keep up with your desired pace.
If being active makes you too breathless, try wearing a sweatband or putting hand grips on your hands in order to absorb less of your sweat while also keeping cool during the exercise. However, if thin biking gloves are more comfortable for you, feel free to wear them when exercising out in the heat outside.
60 Minutes of Walking
Walking for about an hour can burn up to 400-600 calories. It is not recommended that you walk the same distances every day, but rather vary your distance and pace throughout the week.
About 500 calories will be burned for every 10,000 steps walked per day. Most people with a sedentary lifestyle should aim for a minimum of 10,000 steps per day in order to effectively burn off those 500 calories from walking. These activities would include going on a daily walk or jog with your dog as well as taking short walks during work breaks. In order to make up for those missed steps, many people suggest directing their energy towards an exercise they enjoy, such as dance or yoga.
It is vital for you to ease into physical activity rather than jumping right into it. Remember that your body will need some time to adjust, so be sure to start slow with short walks and even consider incorporating a healthy diet along with your new fitness routine.
30 Minutes of Walking
If you walk briskly for 30 minutes at around 4.2 mph, you can burn about 600 calories. To lose weight fast, it would be best if you could manage this four times a week – that is 2,400 calories per week, which translates into about 1lb per week. A good mix of walking and jogging is also effective. However, if you generally do not exercise regularly, it is recommended that you build up slowly. Aim to do a brisk five-minute walk three times a week followed by a 15-minute walk two times a week. You can even start with just 30 minutes once a week.
Walking will burn fat and give your metabolism more of a boost. In studies of people who walked vigorously about an hour three times per week, they lost approximately 20 pounds in six months! In order to lose weight quickly, it would be best if you could manage this four times a week – that is 2,400 calories per week, which translates into about 1lb per week. In order to lose weight faster, it would be best if you could walk every day.
Set Up Your Schedule
If you want to lose weight, then you should schedule at least an hour every other day to walk. To burn 500 calories in that time, walk at a pace of just over three mph. Walking for more than one hour will not burn much more than 500 calories since most people are not able to walk that long without becoming fatigued. If you do not have an hour available to walk, then you can try jogging or running instead. An average person burns between 300-500 calories by running 2 miles at five mph. If your want to burn as many calories as possible in one hour, you will need to be walking at a very fast pace (above seven mph) for around 45 minutes.
If you want to burn the most calories possible, then we suggest scheduling an hour and a half to two hours each day to walk or run. You can increase your pace and distance in order to burn more than 500 calories in an hour during this time. We also recommend trying different terrains such as grass and hills so that your feet do not get too sore after just one week of walking daily.
If you’re not used to exercising daily, plan your walks on alternate days of the week. The best time to walk in the morning is in the early part of the day when the air is still relatively fresh, and temperatures are cooler. The most convenient time for most people to exercise is in the evening after work when the commute home provides the opportunity for some exercise. You might want to alternate days so that you can walk during the same time each day, becoming more familiar with your route and with encountering obstacles you might encounter when riding.
Three Benefits of Burning 500 Calories Daily
For a 125 pound person, it would take about 3 hours of walking at 3 miles per hour to burn 500 calories. This is based on the average person having a resting metabolic rate of 1,000 calories. This would mean the person would have to walk for 4 hours to burn those calories. While this may be useful as a general guideline, for most people, it is not realistic.
The majority of an active person’s day will be spent sitting at a desk, watching television, or sitting around doing nothing. For a 155 pound person, it would take about 2 hours and 40 minutes of walking at 3 miles per hour to burn 500 calories. For a 185 pound person, it would take about 3 hours of walking at 3 miles per hour to burn 500 calories.
Having a good amount of walking in your weekly routine helps you burn more calories in a single day, which can help you lose weight faster. Daily walking routine gives similar weight loss benefits as daily jogging routine. The daily walking routine does not require much time, yet the daily walking routine gives you big benefits in terms of weight loss.
A daily walking routine helps to burn fat faster and helps to reduce extra body fat percentage in just one month (check this body fat calculator).
Daily exercise is the best way to achieve a good weight.
In order to lose weight, you need at least 30 minutes of daily exercise, but in order to burn 500 calories by walking for 1 hour daily, your ideal duration of exercise should be around 60 minutes or more. Start exercising daily, gradually increasing the time you spend exercising, and stick with it to get the biggest benefits from this fat-burning workout.
Walking has a low impact on joints and muscles but provides a cardio workout that will burn fat fast every day. Even if you walk for only one minute a day, it can still help you lose weight. Walking for one minute can also help boost your metabolism, boost your cardiovascular system and help maintain a healthy weight. Another benefit is that walking gives you the ability to become more active in your daily life. This helps to make you feel more energetic and happier.
Connection with Nature
Walking with nature is both relaxing and calming. Walking in nature is not only enjoyable but helps to reduce stress levels which can help to improve concentration levels when needing to study or work. Spending time in the great outdoors is a real “pick me up” and makes you feel refreshed. Big chunks of time spent sitting behind a desk or staring at a computer screen are bound to have negative effects on your health.
When you walk, you leave behind any stress or concern from your day, and it helps reduce tension. It also demonstrates to yourself that you have the power to improve your health by taking control of your daily routine.
An At-Home Treadmill
If walking outside isn’t appealing to you, an at-home treadmill is a great alternative. As with walking outdoors, it’s important to wear comfortable shoes and start at a slow speed and increase it as needed. Some treadmills have incline levels which will give your workout a whole new dimension. If you don’t have a treadmill at home, any gym worth it’s salt will have one available for use.
The number of calories you can consume during these rests may vary depending on how much you weigh and other factors. But, keep in mind that the more calories you burn with each walk, the more you will be able to eat throughout the day. Oftentimes, in order to lose weight, people use a daily food plan in which they stick to a certain amount of calories for every meal.
A target of 500 calories would mean that you would have up to 500 calories per day to consume with each meal. If this is your end goal, then consuming 500 calories during each walk ensures that your body doesn’t have any extra energy to consume afterward or any fat stored in your body.
Multiple Walks Per Day as a Daily Routine
Many people think they can burn more calories by walking or running for a shorter period of time, but the most efficient way to burn calories is to walk multiple times throughout the day within a given time frame. By doing so, you will provide your body with long periods of rest in between bursts of intense activity. The number of calories you can consume during these rests may vary depending on how much you weigh and other factors.
In the Morning
The morning is a great time to walk if you’re interested in increasing the number of calories burned. It’s also the easiest time to fit walking into your schedule. The exercise will kickstart your metabolism, and as such, you will remain energized throughout the day.
During the Lunch Hour
If you don’t have any obligations at home after work, try to take an hour’s walk during your lunch break. There are many health benefits associated with exercising during this time, including more energy for work or home, weight loss, and better sleep at night. You are likely to get bored of doing the same thing every day, so be sure to alternate between walking and running so that you can give yourself mental stimulation every once in a while.
After Work in the Evening
This is a great time to walk because you will be able to relieve any stress and tension that has built up throughout the day. Although you may be tired at this time, using an audiobook or podcast as a distraction may help motivate you.
As always, make sure to take your water bottle with you to stay hydrated and avoid dehydration. If possible, also try to include a brisk walk right before dinner as it’ll help eliminate any excess fat from dinner as well as giving you all the energy you need to take on your evening activities.
Will 500 calories burn in 1 hour?
Yes, those 500 calories your friend was talking about? You can burn those in 1 hour by walking. All it takes is 3,500 steps during that hour.
Is burning over 500 calories a good workout?
Good for cardiovascular fitness, but not for losing weight. You may need to walk even slower than 500 calories per hour to burn enough fat. This is because your body contains 250 – 500 kcal of water which you lose each time you exercise. If you do not refill the water that has been lost, you will gain weight on the next day, if it is the weekend or next week if it is the week of vacation. That’s why 500 calories can be burned in 1 hour of exercise (not of running).
Is burning 500 calories walking the same as running?
Yes, but by walking, you don’t sweat as much. When we walk, we use only our muscles and heart muscle. The extra fat we burn on our bodies comes from the fat stored in our bodies. Therefore, walking burns fat and makes us slim.
How many kilometers are there to burn 500 calories?
To burn 500 calories, you have to walk for 42 minutes or 1 mile per hour, or 2 km per hour. Or 42 minutes of running at a speed of 2 km per hour. In this case, walking is also running but running takes more time because of the air resistance.