Can you lose weight by walking an hour a day? Absolutely! That is if you don’t run into a very common problem? That problem is an increased appetite causing more calories consumed than used walking an hour.
Without a doubt, physical activity of any kind should be a substantial part of any dieting efforts. And walking is a good place to start, and can even make up your entire exercise regime.
How Many Days A Week Should I Walk an Hour?
All research indicates that the best workouts for most people trying to lose weight is a brisk walk for an hour — 5 times a week.
Quite a few websites advertise that you can lose a pound a week with walking regularly. Walk an hour a day for a month to lose 4 pounds? You should see in this post how that’s not realistic without eating few calories.
Read on for the details of losing weight with walking as your primary exercise routine.
How Many Calories Does Walking Burn?
Depending on your pace, walking can burn between 300 and 400 calories per hour. That definitely sounds impressive, until you consider all the facts.
It’s been worked out that a pound of fat equals about 3500 calories. That means to lose that pound of fat you will need to use that 3500 calories.
So, let’s say you start right out walking at a robust pace for an hour and use up 400 calories. At that pace, it would take 8-9 days to use the 3500 calories at one hour a day. That’s one pound of fat burned in 8-9 days.
However, if you aren’t used to physical activity when you begin, you could experience some light to moderate muscle soreness.
In fact, if you are overweight, and accustomed to a sedentary lifestyle, a walking 1 hour a day weight loss program could seem impossible..
That’s why I would never recommend walking everyday from the outset.
Instead, make your mind up that you will follow through, and start with 3 times a week for about 30 minutes.
When you first begin walking — the pace you set for yourself should be faster than a leisurely stroll, and not so fast that you couldn’t hold a conversation.
Keep in mind that the results depend on how fast you can or are willing to walk day after day. And that you don’t give yourself permission to eat more because you exerted yourself.
Like any endeavor, the more effort you put into it, the better the results.
How Fast Should I Walk?
Do this 3 times a week for 2 weeks.
After the 2 weeks, you will know if you want to continue, and if you do, it’s time to step up the days, the time, and the pace.
Turn it into 5 times a week for 45 minutes to an hour for the best calorie burn.
Begin each session at a normal pace as if you were at the mall. Continue this pace for 5-10 minutes to give your body a chance to warm up.
Warming up muscles before stressing them helps to avoid possible injury.
It’s also time to pick up the pace of your walking exercise.
I lost weight by walking an hour a day, but the rate of speed was swift enough to get my heart beating fast.
The calories burned walking depends on getting your heart speeded up and breathing harder than normal. You don’t need to be gasping for air. You do need to be aware that you are taking deeper breaths than when you aren’t exercising
Heart Rate is Important to Losing Weight
As for your heart rate, the American Heart Association recommends exercise to raise your heart beat to 50-75 % of your maximum if you are a beginner.
(Your maximum heart rate is calculated by subtracting your age from 220) They suggest 70-85% of your max after your body is acclimated to a workout.
If you’re serious about any cardio exercise for losing weight, a smartwatch with a heart rate monitor is a good investment. You can keep up with what your heart is doing, along with several other stats.
Benefits of Walking an Hour a Day
Walking regularly is one of the most efficient ways to maintain your weight and health. This partial list of benefits should be enough to get anyone walking regularly:
- Burns calories
- Lowers cholesterol
- Strengthens your heart
- Tones muscles
- Releases stress and anxiety
- Builds strength
- Lowers blood sugar
- Reduces stress and anxiety
No matter what your age, the benefits are too numerous to name. People of all fitness levels can participate in this natural exercise and improve their BMI and health which can add years to your life.
I have no idea why everyone isn’t stretching their legs with walking, or what they don’t like about it?
Walking is the most natural exercise, easy on your joints, and it’s free. You can walk outside, on treadmills in your home, in gyms, or in malls.
Walking at a brisk pace can get rid of up to 250 calories in an hour. Do that for 5 days and burn 1250 calories in a week.
Not only can you lose weight by walking an hour a day, but the health benefits of walking daily are countless.
There’s no doubt that walking for weight loss works. If you’re serious about losing weight, change your eating habits and start walking off the pounds.