Many people have asked us this really big question. If they go to the effort of walking for an hour every day, then how many calories can they burn off? Well you probably know the bottom line is… the more calories you burn, then the more weight you can lose.
Now the amount of weight that you can lose depends on a whole range of factors, and are all connected with the way that you walk, the speed you walk at, the type of ground that you walk over, your posture, and ultimately your diet.
Let’s assume for now that you do not want to change your diet. Then let’s assume that you do want to lose some weight, and are pondering if walking is worth all the effort? The big question is…. will walking for an hour every day help you lose some weight?
The definite answer to that is a resounding big YES.
Now I know from experience, and I can inform you that walking is great for dealing with stress, making your heart healthier, helping you sleep, and when you get into a nice routine, it becomes a very enjoyable thing to do.
Great Tips To Walk One Hour Per Day
I apologize upfront, but I am going to harp about one thing that is vitally important….. get up off your bottom and go out to the side walk, road or trail. I hate sounding cheeky but if you are a tomorrow person, or someone who can find a whole range of excuses, then you will never get around to taking those first few steps. That is the most important thing that you can do.
If you are able to be up and about, most people will already walk much more than an hour a day. That could be walking to work, walking at work, and walking home. It could also be running after the kids, walking to the store, or any type of normal day to day activity.
The point I am trying to make here, is that this type of walking is something we do because we have to do something, or be somewhere. A planned walk for an hour is a completely different thing. This planned hour is where you will get your walking shoes on, go out specifically to walk, and try to burn off calories through focused walking to get results.
Learn To Walk Properly
Try this the next time you are out and about, and honestly you will be quite astonished. Find somewhere where there are a lot of people, and simply watch how they walk. Around 99% of them will be slouching, their heads buried in a phone screen, shoulders hunched, their arms barely moving and generally, their movements are slow and apathetic.
If they are really overweight, every movement seems like a chore, and they will struggle for a breath. Most of us have learned to walk by the time we reach our 1st birthday. For most of us, we have learned the art or balance, and we never ever look at it or think about it ever again.
People’s general posture is atrocious, and their walking gait will go on to give them problems with their neck, back and joints. It probably sounds like I am lecturing you, but that is not what I am trying to do. The point I am trying to make, is that if you walk properly with a nice straight back, good arm movement and a nice consistent stride, then you will not only lose weight, but feel a million times better.
For most of us, we spend a lot of time sitting at a desk or something similar. We will also carry around heavy bags, and often push our bodies beyond where they were designed to go.
Heels are great for fashionable footwear, but boy, will they have an impact on our feet, and in later life, take its toll on our posture. There are very few people who walk properly, and if you don’t start, then welcome to the world of joint pain and bad backs. So if you are going to start walking to lose a few pounds, then why not do it properly?
Other Tips For Walking To Lose Weight
The more you weigh, the more calories you will burn walking for an hour, so all thing being equal, the heavier you start out, the easier it is to lose the pounds. As an example, a person who weighs 140 pounds (10 stones) will burn around 220 calories when they walk for one hour.
If a person weighs 200 pounds, and walks at the same speed, that person will burn around 320 calories. So as you can see, that is a significant difference. A good rule of thumb is that for every 3,500 calories you can burn off, you will lose one pound of weight.
Typical results of weight loss when walking are that the average weight lost is about 2 lbs per month.
Speed of Walking
Now any type of walking will be good for you. That should now be a given, but the speed at which you walk will increase the number of calories that you can burn off. For example, say you walked at around 3 mph, then in an hour you would cover a distance of 3 miles and would burn off around 270 calories.
If you could speed up, and do 4 miles per hour then you would burn off around 400 calories, and cover an extra mile in distance. In simple terms, the faster you can walk, then the more weight you will lose. I have done a more detailed article on the speed for walking right here.
Terrain and Slopes
If you walk on flat surfaces, that is fine. However if you can include some up and down hill movement, what happens is that quite naturally your walking becomes more intense. We all know walking up a hill takes more energy that going down one, or walking on the flat.
Including gentle slopes in your walking routes will help burn off the extra pound here and there.
Understanding Power Walking
Have you ever seen those walkers who have their headphones on, arms swinging and their bottoms jiggling as they burn up the road? Most of us refer to these people as power walkers. These are men and women who have decided to keep fit, stay toned, and really go for some big weight loss.
Good luck to them I say, and they will certainly achieve that. For the ordinary person not quite willing to commit to that, then walking at 3 or 4 miles an hour still does the trick. Most of us can walk at 3 mph. That is about 20 minutes to walk a mile. That is what you should try to do, and faster if you can.
Summary of Walking For 1 Hour A Day
Pluck up the courage and get started is the number one priority. I would recommend a pair of good walking shoes, and also to buy a pedometer to help measure the calories you have burned off. Set the timer on your watch or phone, and just walk for half an hour, and then half an hour back.
Aim for 3 miles in an hour, and then for 4 miles in an hour.
Try to include some hills or slopes in your various routes.
Then enjoy the results when the pounds start dropping off. Good luck!