How Walking Burns Fat and Calories

The great thing about walking is it’s easy to do and it can be done anywhere. It requires no special equipment. Just put on your sneakers and head outside.

You can walk in the park or you can walk around your neighborhood.   It doesn’t matter just as long as you are walking.

You probably think an exercise so simple couldn’t have very many benefits. Well that couldn’t be further from the truth. Walking actually has a ton of really great benefits. Too many to name in this one article. However, I will focus on a few I know you will love.

Benefits of Walking

Walking helps with physical strength. It will make you stronger overall. It can also help ward of diseases and improve your overall health and well-being.

According to the American Heart Association walking can help reduce the risk of both breast and colon cancer. It can also help reduce your risk for type 2 diabetes and osteoporosis.

If you have high blood pressure it can help alleviate it. It can also improve your blood sugar levels. That’s a lot of wonderful benefits for such a simple exercise.

A brisk 30 minute walk a day is all it takes to burn calories, tone your muscles and improve your health. If you haven’t worked out in a while its okay to start off slow. Walking just 5 minutes a day is a great start. As you get stronger you can increase the time to 10 minutes, 20 minutes and then 30 minutes.

When you walk, or do any type of exercise for that manner, you release what is commonly referred to as feel good hormones. The technical term for these feel good hormones is endorphins. When your body releases endorphins it gives you an immediate boost in your mood. Walking is low impact which makes it a great exercise for everyone.

How Many Calories Can You Burn Walking?

Every individual is different and will therefore burn a different number of calories from walking. The amount of calories you burn will depend on three main factors: your current weight, the intensity of your walk and the duration of your walk.  Use our Calories Burned Calculator to get an estimated number of the  calories  burned  walking for different lengths of time at different speeds.

Someone who weighs 150 pounds and walks a normal pace for 60 minutes can burn as much as 250 calories.

A 200 pound person on the other hand can burn as much as 330 calories walking. The average person will burn up to 140 calories per mile walked.

As you start your walking program, get an estimate of your body fat using our calculator  this will set your initial baseline.  If you lose fat, but don’t lose any weight, you will still look thinner and lose inches as muscle is more densely packed than fat cells.

How To Achieve The Best Results

  • To get the most out of your walking you should focus on walking with good posture and letting your arms swing slightly as you walk.
  • Engage your abdominal muscles with every stride. This will build up your core strength and protect your spine.
  • To help you stay on track consider asking a friend or family member to go along with you on your walks.
  • Purchase a pedometer or other wearable tracking sensor so you can track your steps throughout the day.
  • For best results aim to walk at least 30 minutes a day. However, remember to start off slow if you are just getting back into the swing of things.

As you get stronger you can increase the amount of time and intensity of your walks.


HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.

25. January 2017
25. January 2017
I walk 4 miles every 4 days burning 397 calories been walking 4 months now just want to stay healthy to get a kidney transplant an get on the waiting list walking is the best results.

Angela Glennon
22. July 2016
Angela Glennon
22. July 2016
Thankyou for your easy to understand information! I use it to gain health as I increase my weight. I have recommended you to others across the whole weight/health spectrum. Cheers!


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