Caloric expenditure during walking
Walking is a popular and accessible form of exercise that can help individuals maintain a healthy lifestyle. Not only does it aid in weight management, but it also offers various health benefits, including lowering blood pressure, reducing the risk of heart disease and diabetes, and potentially benefiting mental health.
The number of calories burned during walking depends on several factors, including the individual's Basal Metabolic Rate (BMR), the Metabolic Equivalent of Task (METs), and walking speed.
METs are a measure of how much energy the body is using for a given activity. For example, Hatha yoga uses 3 METs, while jogging uses 7 METs. The speed at which a person walks affects the number of METs. Walking slowly at 1.7 mph equals 2.3 METs per hour, while walking briskly at 3 mph equals 3.3 METs per hour.
To calculate the number of calories burned while walking, it is essential to determine the walking speed and MET value. Average walking speeds range from about 2.5 to 4 mph. Use a MET table or calculator to find the MET value for your walking speed.
The formula to calculate calories burned is:
Calories = (MET Value x Weight in kg x Duration in hours)
For example, if you weigh 70 kg and walk at 3.5 METs for 2 hours:
Calories = 3.5 x 2 x 70 = 490 calories
While BMR itself isn't directly used in the calculation of calories burned during walking, it provides a baseline for your resting energy expenditure. BMR is used in broader calculations of daily energy needs, which can include walking as an activity.
Additional factors that can affect calorie burn include walking speed, terrain, stride length and efficiency, and individual metabolic factors such as age, weight, and fitness level. Utilize online tools like walking calorie calculators that incorporate METs, walking speed, and other factors to get a precise estimate of calories burned during walking.
Regular physical activity, including walking, can help maintain a healthy amount of body fat. When the body needs more energy than it can get from the calories it consumes, it burns the stored body fat for energy. It is important to note that when a person consumes more calories than they burn, the body stores excess energy as body fat.
The United States government recommends that healthy adults engage in at least 150 minutes of moderate-intensity activity every week, making brisk walking an accessible and low-intensity form of exercise suitable for people who cannot engage in more vigorous forms of exercise.
Research suggests that physical activity, including walking, could be beneficial for a range of mental health conditions, such as anxiety and depression. By incorporating walking into your daily routine, you can enjoy the physical and mental health benefits of this convenient and free exercise.
- The speed at which a baby walks can be incorporated into their daily activity, offering potential benefits for mental health and fitness-and-exercise.
- As the baby grows, calculating the calories burned during their walking sessions can be done using the formula Calories = (MET Value x Weight in kg x Duration in hours).
- It's important to determine the walking speed and MET value of the baby, with average speeds ranging from about 2.5 to 4 mph.
- Parents can use a MET table or calculator for the baby's walking speed and consider factors like age, weight, and fitness level that might affect calorie burn.
- Such walking routines can contribute to weight management, mental-health improvement, and overall health-and-wellness as the baby grows into an adult.
