Walking is excellent for your health in so many ways. It releases feel-good endorphins, helps fight off weight gain, regulates blood sugar, increases circulation and therefore the appearance of hair and skin, and the list goes on.

The number of calories burned walking will depend on a number of different variables, including but not limited to:
• Gender
• Bodyweight
• Muscle mass
• Physical fitness level
• Speed
• The presence or absence of inclines and intervals
• Duration of time spent walking

Here’s a general breakdown by weight of calories burned walking for one full hour on a level surface at 4 miles per hour (a quick, brisk pace):

Weight (lbs)..…………….....Calories Burned Walking
90 ………………………………………….205
100…………………………………………230
110…………………………………………250
120…………………………………………273
130…………………………………………298
140…………………………………………319
150…………………………………………341
160…………………………………………365
170…………………………………………388
180…………………………………………407
190…………………………………………430
200…………………………………………453
210…………………………………………477
220…………………………………………500
230…………………………………………523
240…………………………………………545
250…………………………………………568
260…………………………………………579
270…………………………………………615
280…………………………………………636


4 MPH is brisk, but a pace that is good to shoot for as an avid exerciser who predominantly uses walking to stay in shape.

Can you lose weight by walking?
Yes, it is an excellent way to both keep extra pounds off, and an excellent way to lose them.

The important thing to remember when using walking for weight loss is that it does not burn as high a number of calories as other physical activities (for example; jogging, swimming laps, circuit training, boot camp style bodyweight workouts, etc). What this means is that if you are trying to lose weight through just this method, your progress may be a bit slower than you like if you don’t also watch your caloric intake in order to help create a caloric deficit that results in steady weight loss. In other words, walking for an hour a day does not give you the leeway to eat whatever you want (as is true with all forms of exercises).


Ways to lose weight faster with walking

Add a strength-training component
Muscle burns more calories than fat, and strength training encourages healthy bone density development that light cardio falls short on delivering. Even 2-3 days a week of 30 minutes of strength training will make a difference in your fitness, your weight loss rate, and your health. You don't necessarily need a gym or any equipment to get in a strength training workout; check out Fitness Blender Home Workout Videos for free routines that you can do in your own living room.

Add intervals to your routines
An hour of intervals burns more calories than an hour of the same activity at a steady intensity, and it revs your metabolism in a way that keeps your caloric burn elevated even after your workout is over. If you can comfortably walk at a brisk pace for 30 minutes, start adding intervals of incline (if you are on a treadmill) or short one minute bouts of jogging, for every 3 minutes of your regular pace.

Add incline to your workouts
Walking on an incline tones thighs and burns a higher number of calories. If you’re on a treadmill and not a fan of running, using an incline can also serve as the heart rate raising portion of an interval workout without the jarring of the joints. Check out this Treadmill Incline Interval Workout for an idea of what a good interval ratio looks like.

Mix it up to avoid boredom and keep your body guessing
Break out of your comfort zone; try swimming, stair climbing machines, group fitness classes, hiking, and strength training in order to keep yourself interested in being active and your muscles responsive to the workouts you put them through.