This Chart Will Tell You How Much You Should Walk To Lose Weight
Walking is the easiest and simplest way to move physically. Scientists have proven that walking improves mood, protects health and helps in weight loss and maintaining the desired body weight. Check how many steps you make on average and whether it’s enough to lose weight.
Walking is an essential helper for weight loss, maintenance of desired body weight and fitness. Walking can even contribute to the removal of pounds without changing dietary habits.
The study showed that women who averaged 3,520 steps a day (about half an hour walking a day) lost more than 2 pounds over the year without having changed their eating habits. Their harmful abdominal tissue also decreased by 12 percent.
For example, walking for one hour can help you burn 400 calories. To be more specific, you burn 100 calories with every 2,000 steps, meaning that in order to burn those calories, you need to walk exactly 1 mile, and in order to lose 1 pound, you need to burn 3,500 calories. So by aiming to burn 500 calories per day, you will have to walk 5 miles on daily basis.
It is recommended that you walk only 15-20 minutes for the first 3 days, and you can gradually increase the walking time up to 30 and 60 minutes per day. This method is completely safe and has been scientifically proven as efficient.
To know if you take enough steps to lose weight, check the information below to make the average number of steps you take while walking and doing housework.
- BY MINUTES1 minute = 118 steps
10 minutes = 1.180 steps
30 minutes = 3,540 steps
60 minutes = 7,080 steps
- BY KILOMETERS1.6 kilometers = 2.000 steps
4.8 kilometers = 6,000 steps
8 kilometers = 10,000 steps
12.9 kilometers = 16,000 steps
- The houseworkShopping = 67 Steps
Clearing the floor = 101 step
Vacuuming = 94 Steps
Working in the Garden = 89 Steps
Tip: Slight changes in everyday life can help you increase the number of steps you make during the day. Before shopping, walk around the store or shopping center for a while. At work, use the toilet on the second floor. When carrying out daily duties, park in the most distant place on the parking lot and at the far end of the parking lot.