Walking

walking

I have been taking a walk for my health and  to lose weight.  While my main exercise has been walking I have added other things as well. I go swimming, workout on the rowing machine now and then, the treadmill once in a while. All the other exercises are to break up the monotony. I know if I get bored I will quit. I have exercise ADD. ( Don’t send me messages, I have ADD other times as well).  My main exercise is still walking.  I got to wondering how long will it take  to see results just walking. Here is what I found.

  1. Speed: If you walk the same distance slow or fast, you burn the same amount of calories. You just do it in less time. “If you walk 1 mile at a pace of 2 miles per hour when you weigh 140 pounds, it will take you 30 minutes and burn around 79 calories. Up your pace to 4 miles per hour and you burn the same number of calories, but it will only take you 15 minutes.”  University of New Mexico Health Sciences Center.
  2. Calories burned: 3,500 calories equals about 1 pound of fat.  It is necessary to burn  3,500 more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).  While other things can change this equation that can influence this equation, you may need to decrease calories further over time.
  3. Height: You height can change how many calories you burn. Yep short people take more steps and therefore burn more calories.  According researcher Peter Weyand, of Southern Methodist University in Dallas. someone who is 5 feet tall and weighs 100 pounds burns 0.44 calories per pound of their body mass (49 calories total) to walk one mile, while someone who is 6 feet tall and weighs 190 pounds burns 0.37 calories per pound of their body mass (about 71 calories total)  to walk the same distance
  4. Distance: Going the distance will change how much you lose. If you normally walk for 30 minutes increase it to an hour will help you lose weight faster. If you walk for ½ hour you lose around 75 pounds, increase to 1 hour and you lose 150 calories.
  5. Diet: Yeah you knew this was coming. Decreasing calories while increasing calorie burn is really the magic formula for weight loss. If you decrease the intake while walking an hour you will lose weight more rapidly.  I know someone who walks to the bakery every day. As a reward they have a coffee and a donut or two. They have not lost weight and tell me that walking alone won’t do it. I disagree.

Remember, even if the hour is impossible for you right now you can do what I did. I started walking very short distances.  Out for a five mute walk, when that felt comfy I walked for ten minutes. And so on and so forth. You get the picture. I also change my goal. I am actually not going for weight loss as much as I am walking to increase my stamina.   I decided my weight was my weight, what I need to do is be in the best shape for my shape I can be. I want to walk around Disneyland without a boatload of rest stops. SO I walk and exercise. I have lost weight as a result, but for me it is collateral. It might  seem silly, but it is easier for me to exercise for stamina than to lose weight.  And really, it comes down to what will motivate you, and not what motivates others.

walking

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sources:

http://www.livescience.com/8931-calories-walking-burn-depends-height.html

http://healthyeating.sfgate.com/far-walk-lose-10-pounds-9169.html

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999