Experts have done the calculations and explained how much walking you need to do each day to truly benefit from it.
Doctors constantly recommend walking: it's beneficial for the entire body and helps with weight loss. However, busy people find it difficult to find time for this physical activity without knowing how much it should take.
It's a well-known fact that weight loss requires a combination of physical activity and nutrition. Either one alone won't be effective enough to create a toned, healthy body. Weight loss requires a calorie deficit. You need to either eat less or burn more. A daily calorie deficit of 500-1,000 calories can result in a weight loss of up to 1 kilogram per week. However, doctors advise against severely restricting your diet, as this can lead to stress and a lack of essential micronutrients.
The best way to burn fat is through exercise. Fortunately, this doesn't always mean long runs and weightlifting. Walking, which is accessible to everyone, can be just as effective as strenuous workouts if done regularly. Walking 1.6 kilometers burns an average of 100 calories. And that's at a leisurely pace and on a flat surface. Walking faster or climbing a hill will burn far more calories.
Therefore, just half an hour of walking will help you burn 100-300 calories. That's up to 600 per hour—a significant amount, you'll agree. Walking for half an hour to an hour and a half a day at a heart rate of 70% of your maximum heart rate will yield noticeable results.
Walking is an effective form of activity that can be combined with a variety of enjoyable activities: strolling with friends, your girlfriend, or your dog; visiting interesting places in your city; listening to audiobooks; and simply enjoying the fresh air. So, grab some comfortable shoes and plan your route.