Calories Burned Walking

Walking is an ideal exercise on rest days. People who exercise should have rest days regularly, especially if they do intense activities, such as running or weightlifting.

Walking, however, is something many people can do every day without worrying about injuries or overtraining. In fact, walking on rest days between those other forms of exercise can help speed recovery by boosting blood circulation.

Calories Burned Walking

Walking Subcategories

There are different types of walking: backpacking for long distances or long periods of time, climbing hills as an effectively method to burn calories, ascending or descending stairs, hiking alone or accompanied, marching with a moderate speed, race walking way and the entertaining task of walking the dog.

Examples of Walking by distance

When distance is the same, walking burns more calories than running. Running is more intense than walking, so it will burn more calories than walking for a given amount of time. However, walking a distance takes more time than running it. This ensures a longer period of motion and more calories burned as a result.

1 km

45

Calories

5 km

225

Calories

10 km

450

Calories

1 mile

72

Calories

3 miles

215

Calories

6 miles

430

Calories

Examples of Walking by duration

Relaxation from long duration walking exercise can aid metabolism. Vigorous exercise can temporarily boost cortisol, a stress hormone linked to fat gain and muscle loss. By contrast, walking has been found to reduce cortisol. Over time, then, walking may be especially good at supporting a healthy metabolism and desirable body composition.

10 min

30

Calories

30 min

88

Calories

1 hour

175

Calories