The key to success in weight loss is to find a regime that people want to stick to. That’s why many choose walking to include in that regime. It is suitable exercise for a majority of the population.

Walking can be done solitary or in a group. It can be done outside or inside on a treadmill. It can be vigorous and challenging or it can be tailored for the injured. It can be accompanied by music and scenery. It can be made challenging by incorporating hills into the route or by carrying a weighted backpack for the duration. There are so many variations for…ahem…so very many walks of life.

Calorie burn when walking is dependent of body weight, intensity and duration.

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Below are a couple of charts with figures that give the calorie expenditure for different types of walking.

Calories burned walking – Activity (1 hour)

Calories burned walking – Activity (1 hour)

Walking, under 2.0 mph, very slow

Walking 2.0 mph, slow

 130 lb
155 lb
180 lb
205 lb

118
141
163
186

 130 lb
155 lb
180 lb
205 lb

148
176
204
233

Calories burned walking – Activity (1 hour)

Calories burned walking – Activity (1 hour)

Walking 2.5 mph

Walking 3.0 mph, moderate

 130 lb
155 lb
180 lb
205 lb

177
211
245
279

 130 lb
155 lb
180 lb
205 lb

195
232
270
307

Calories burned walking – Activity (1 hour)

Calories burned walking – Activity (1 hour)

Walking 3.5 mph, brisk pace

Walking 3.5 mph, uphill

 130 lb
155 lb
180 lb
205 lb

224
267
311
354

 130 lb
155 lb
180 lb
205 lb

354
422
490
558

Calories burned walking – Activity (1 hour)

Calories burned walking – Activity (1 hour)

Walking 4.0 mph, very brisk

Walking 4.5 mph

 130 lb
155 lb
180 lb
205 lb

295
352
409
465

 130 lb
155 lb
180 lb
205 lb

372
443
515
586

Calories burned walking – Activity (1 hour)

Calories burned during other activities

Walking 5.0 mph

Orienteering (1 hour)

 130 lb
155 lb
180 lb
205 lb

472
563
654
745

 130 lb
155 lb
180 lb
205 lb

531
633
735
838

Calories burned during other activities

Calories burned during other activities

Rock climbing, ascending rock (1 hour)

Rock climbing, rappelling (1 hour)

 130 lb
155 lb
180 lb
205 lb

649
774
899
1024

 130 lb
155 lb
180 lb
205 lb

472
563
654
745

Backpacking, Hiking with pack (1 hour)

Carrying infant, level ground

 130 lb
155 lb
180 lb
205 lb

413
493
572
651

 130 lb
155 lb
180 lb
205 lb

207
246
286
326

Carrying infant, upstairs

Carrying 16 to 24 lbs, upstairs

 130 lb
155 lb
180 lb
205 lb

295
352
409
465

 130 lb
155 lb
180 lb
205 lb

354
422
490
558

Carrying 25 to 49 lbs, upstairs

Standing, playing with children, light

 130 lb
155 lb
180 lb
205 lb

472
563
654
745

 130 lb
155 lb
180 lb
205 lb

165
197
229
261

Walk/run, playing with children, moderate

Walk/run, playing with children, vigorous

 130 lb
155 lb
180 lb
205 lb

236
281
327
372

 130 lb
155 lb
180 lb
205 lb

295
352
409
465

Carrying small children

Loading, unloading car

 130 lb
155 lb
180 lb
205 lb

177
211
245
279

 130 lb
155 lb
180 lb
205 lb

177
211
245
279

Climbing hills, carrying up to 9 lbs

Climbing hills, carrying 10 to 20 lb

 130 lb
155 lb
180 lb
205 lb

413
493
572
651

 130 lb
155 lb
180 lb
205 lb

443
528
613
698

Climbing hills, carrying 21 to 42 lb

Climbing hills, carrying over 42 lb

 130 lb
155 lb
180 lb
205 lb

472
563
654
745

 130 lb
155 lb
180 lb
205 lb

531
633
735
838

Walking downstairs

Hiking, cross country

 130 lb
155 lb
180 lb
205 lb

177
211
245
279

 130 lb
155 lb
180 lb
205 lb

354
422
490
558

Bird watching

Marching, rapidly, military

 130 lb
155 lb
180 lb
205 lb

148
176
204
233

 130 lb
155 lb
180 lb
205 lb

384
457
531
605

Pushing stroller or walking with children

Pushing a wheelchair

 130 lb
155 lb
180 lb
205 lb

148
176
204
233

 130 lb
155 lb
180 lb
205 lb

236
281
327
372

Race walking

Rock climbing, mountain climbing

 130 lb
155 lb
180 lb
205 lb

384
457
531
605

 130 lb
155 lb
180 lb
205 lb

472
563
654
745

Walking using crutches

Walking the dog

 130 lb
155 lb
180 lb
205 lb

295
352
409
465

 130 lb
155 lb
180 lb
205 lb

177
211
245
279

Walk / run, playing with animals

Walking, pushing a wheelchair

 130 lb
155 lb
180 lb
205 lb

236
281
327
372

 130 lb
155 lb
180 lb
205 lb

236
281
327
372

Calories-burned-walking-3-curious-facts-about-walking-that-will-surprise-you_2.jpgWalking can be what you want it to be. It is also some things definitely: it works the core muscles, it’s an anti-aging exercise and it can also be a source of pain if precautions aren’t taken.

1. Walking works your core muscles.

Ask most people to describe their core muscles and they will talk about what are their abdominal muscles. The core muscles are actually all of the muscles in the torso that keep the spine stable, balanced, upright and aligned. These muscles are known as core stabilizers.

Core muscles are also the muscles that are attached to the stabilizers and move the spine. These muscles are known as core movers. Exercising the movers strengthen the stabilizers.

When wondering if a muscle is member of the core group of muscles, consider its function. Does it help to keep the spine straight? If so, it is a stabilizer. If the muscle moves the spine in an action to strengthen it, then it is a mover.

Walking uses both stabilizers and movers. Some of these include: rectus abdominus, transverse abdominus, multifidus, erector spinae, internal and external obliques, the hip flexor group, the glutes (max, med, min), quadratis laborum, serratus anterior, the muscles of the pelvic floor, muscles of the rotator cuff, trapezius, latissimus dorsi and longsimus thoracis.

Stabilizers and movers are not completely dependent of each other except when doing isometrics.

Walking or locomotion, especially on varied terrain, propels the body forward and pulls the spine out a of a neutral position. The stabilizers engage to do their job of keeping the body upright and aligned.

The movers can either be synergists or antagonists to the movement of walking. Either way these movers get stronger to meet the work being demanded of it. The stabilizers get stronger too by default because they are engaged.

Walking is actually more work for the core than just lying on the floor crunching. Crunches only work one or two groups of core movers.

2. Walking is more of an anti-aging exercise than running is.

Walking is low-impact. If walking with proper form, people can walk for long periods of time without pain, or progressing injuries and without wreaking havoc on the body the way running can. They can continue to walk until late in life.

Walking is also a weight-bearing exercise. The impact of the body weight hitting the ground signals the osteoblasts, the cells that create bone, to make more bone cells to meet the demands of the work/walking. It the positive feedback mechanism in action.

Running when done to excess can signal the body to create cortisol, a hormone associated with stress. Cortisol can break down body tissues and can speed up the aging process.

Walking can create stronger muscles, although slowly. Pressure can eventually shift from joints to stronger muscles. It can relieve the pain of arthritis.

A decrease in the risk of Alzheimer’s disease and age-related dementia may also be one of the benefits or regular walking.

3. You have to stretch your hips and ankles regularly when you include walking in your fitness regime or else you can get knee pain

Walking involves movement at three joints or three articulations: the ankle, the knee and the hip. The knee is a hinged joint, made to move on one plane or one direction (up and down) and rotate only ever so slightly from left to right.

The hips and ankle, unlike the knee, are made to be flexible. The hips are a ball and socket joint which has a 360 degree rotation. The ankle is a gliding joint and allows for circular movement.

When there is not enough flexibility in the hips or ankles; that rotation has to go elsewhere when walking. Typically the knee will get that rotation and it will become misaligned. Misalignment means dysfunction. Dysfunction can lead to injury and pain.

Most commonly, internally rotated knees occur in distance walkers or runners with inflexible hips and ankles.

Make the hip flexors, glutes, quadratus laborum, obliques, adductors and abductors more supple through stretching and practice ankle circles and goblet squats to take the ankle through its full range of motion on a regular basis and prevent knee pain that may accompany a walking regime.

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