The main factors affecting the calories burned while walking is the distance covered, body weight and obviously, speed. Your pace does not have to be smooth and short at perfect angles. just try to walk as much as possible. Follow a regular schedule of walking and use a pace counter. To keep a record of all the walking that you have done during the day.
Approximate calculation to straighten out few things for you
1000 kcal = 2000 paces = 1.6 km
1 kg = 140,000 paces = 7000 kcal =112 km
Prolong your walk by just simply choosing to walk home rather than take a cab or an auto. Stop using elevators and escalators, walk your dog a little etc. you know them all. But we just don’t do them. these are life-saving hacks trust me.
To count your pace length, measure about 10 to 20 meters in and around your usual place while counting steps. Divide the distance in centimeters(1000 or 2000).
- Less than 70 paces/min
For a healthy person, such a pace has next to no training effect. It’s recommended for people recovering from a heart attack or suffering from severe angina.
- 71-90 paces/min, 3-4 km/h
Recommended for people with cardiovascular diseases.
- 91-110 paces/min, 4-5 km/h
A good load for your body that’s suitable for any healthy person.
- 111-130 paces/min
A great exercise for your body, but even healthy people have difficulty maintaining such a pace for a long time.
The art of walking right
- Start with a light brisk walk then gradually increasing duration and speed.
- Walk every day, if you cannot for some reason then do make sure that you walk almost 2- 3 times a week. Walking once a week won’t does you any good.
- Consult your physician and get your regular checkups done bi-annually.