Walking to Lose Weight Calculators
Walking is an underrated physical activity, but it's the easiest one to put into practice. It's inexpensive, convenient and accessible. Most of us know the numerous benefits that we can enjoy when we walk. Many consider "10,000 steps a day" the rule of thumb, but in fact, getting up to 7,500 steps a day is sufficient to accrue the benefits.
According to longitudinal studies by the National Institutes of Health, walking might play an essential part in cardiovascular disease prevention, regardless of age or gender.
And according to a 2019 study, as few as 4,400 steps a day can significantly lower mortality rates over four years in older women.
You can find many calculators online to calculate calories burned by walking, but one of the best ones that I found is called the Omni Calculator. This tool will take you through your walking habits and, based on them, estimate the number of calories burned in the process, as well as the weight lost this translates to. You'll also find information about the most important benefits of walking and get motivated to start moving.
You can use this calculator in two ways: either to estimate the treadmill calorie loss or the calories burned walking (for example, when you're out for a stroll). As the calculator takes into account your incline or decline, (uphill or downhill) it will make a correct calculation.
Generally speaking, if you are a man weighing approximately 165 pounds and walk 10,000 steps you can burn around 500 calories. If you're a woman weighing 110 pounds, you will burn about 290 calories. The slope that you walk on – going downhill (negative slope) burns fewer calories than walking uphill (positive slope).
For the distance walked, the length of a step is an individual feature. If you usually stride and your steps are longer, you'll walk farther and you'll burn more calories. Speed will vary depending on how fast you move: the faster you move, the more energy or calories you will burn.
If you are trying to lose those extra pounds by walking, 10,000 steps or more might be a good idea. Keep an eye on your step counter if you sit a lot. Also, it is better to move few times a day for a shorter time than to do one long-distance walk.
According to the Arthritis Foundation, there are at least 12 prominent benefits of walking that make all the steps worthwhile. Here are six of them:
- Improved circulation, reducing the risk of stroke by 20%.
- Reduction in hip fractures by 40%.
- Improved life expectancy. Research found that people who exercise regularly in their 50s and 60s are 35% less likely to die over the next eight years than their non-walking counterparts. That number increases to 45% less likely for those who have underlying health conditions.
- Improved sleep (often a problem as we age, sleep is a chronic issue). A one-hour walk can improve conditions of insomnia.
- Improved mood. Walking releases natural endorphins, which positively affect your emotional health. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were.
- Decreased mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more.
So, by taking these steps (ha!), you'll be reaping the benefits and perhaps turning a corner to better health and wellness. The benefits are innumerable. From helping with joint mobility to reducing the risk of life-threatening conditions, walking is the simplest and most beneficial activity that you can do to become more physically active.
So, take the first step today, or increase your mileage by stepping out more!
Ochsner Fitness Center can help you reach your goals.