This is because being physically active reduces your risk of developing health conditions like heart disease, diabetes and cancer. In addition to helping you live a longer and healthier life, exercise can also be beneficial for weight loss and maintenance.
Fortunately, walking is a great form of physical activity that’s free, low risk and accessible to most people.
In fact, walking isn’t just good for you, it’s one of the easiest forms of exercise to incorporate into your day-to-day life. This article explores how walking more often can help you lose weight and belly fat.
What are Benefits of Walking Five Miles a Day?
In addition to burning calories and helping you achieve your weight loss goals, walking five miles a day offers many benefits. Walking, especially at a faster pace, has a good cardiovascular benefit and improves your heart health and decreases your risk for a cardiovascular event, advises Harvard Health Publishing.
This includes improving your blood pressure and cholesterol levels and decreasing the risk of diabetes and obesity. Regular exercise also improves your mental health and helps to decrease stress and depression and may help protect you against developing dementia.
Walking 5 Miles a Day Burns How Many Calories and may arguably be a better Cardiac exercise, it also places a lot of pressure and strain on your joints each time your foot lands.
When you walk, one foot is solidly placed on the ground at all times, so each footfall causes far less impact on your joints.
Walking is also a very practical means of transportation and a good way to get where you are going while getting all the benefits of exercise.
How Walking Burns Calories?
Your body needs energy (in the form of calories) for all the complex chemical reactions that allow you to move, breathe, think and function normally. However, daily calorie needs vary from person to person and are affected by things like your weight, sex, genes and activity level.
It’s well known that you need to burn more calories than you consume to lose weight. Furthermore, people who are more physically active burn more calories. However, modern living and work environments may mean that you spend large parts of your day sitting, especially if you have an office job.
Unfortunately, a sedentary lifestyle can not only contribute to weight gain, it can also increase your risk of health problem. Trying to get more exercise by walking more often can help you burn more calories and reduce these risks. In fact, walking a mile (1.6 km) burns approximately 100 calories, depending on your sex and weight.
One study measured the number of calories burned by non-athletes who walked at a brisk pace of 3.2 miles (5 km) per hour or ran at a pace of 6 mph for about a mile. It found those who walked at a brisk pace burned an average of 90 calories per mile
Furthermore, although running burned significantly more calories, it only burned around 23 more calories per mile, on average, meaning both forms of exercise contributed significantly to the number of calories burned.
To increase the intensity of your walk and burn even more calories, try walking on routes with hills or slight inclines.
How much calories burn by walking 5 miles a day?
Walking five miles can be a time consuming activity, but the calories burned makes it worth it. Your calorie burn is higher the faster you walk and the more you weigh.
For example, if you walk at three and a half miles per hour, a 125-pound person will burn approximately 240 calories per hour and a 185-pound person will burn 356 calories per hour, advises Harvard Health Publishing.
At this rate, you can complete five miles in about one hour and 26 minutes. If you increase your pace to four and a half miles per hour, you can complete five miles in just over an hour. At this pace, a 125-pound person will burn 300 calories and a 185-pound person will burn 444 calories per hour.
While it can be tempting to walk as quickly as possible to complete your five miles and benefit from the additional calorie burn, you should start your exercise program slowly. This helps you to avoid injury and overly sore muscles that can derail your progress.
How to Preserve Lean Muscle?
When people cut calories and lose weight, they often lose some muscle in addition to body fat. This can be counterproductive, as muscle is more metabolically active than fat. This means it helps you burn more calories each day.
Exercise, including walking, can help counter this effect by preserving lean muscle when you lose weight. This can help reduce the drop in metabolic rate that often occurs with weight loss, making your results easier to maintain.
What’s more, it can reduce age-related muscle loss, helping you retain more of your muscle strength and function.
How Walking Burns Belly Fat and reduce calories?
Storing a lot of fat around your midsection has been linked to an increased risk of diseases like type 2 diabetes and heart disease.
In fact, men with a waist circumference greater than 40 inches (102 cm) and women with a waist circumference greater than 35 inches (88 cm) have abdominal obesity, which is considered a health risk.
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking. In one small study, obese women who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference by 1.1 inches (2.8 cm) and lost 1.5% of their body fat.
Another study found that people on a calorie-controlled diet who walked for one hour five times per week for 12 weeks lost an extra 1.5 inches (3.7 cm) off their waistlines and 1.3% more body fat, compared to those who followed the diet alone.
Other studies on the effects of walking briskly for 30–60 minutes per day have observed similar results.
Walking burns calories, which may help you lose weight and keep it off. In fact, walking just one mile burns about 100 calories.
Walking can help prevent some of the muscle loss that occurs when you lose weight. This helps minimize the drop in metabolic rate that occurs when you lose weight, making the pounds easier to keep off.