Sweat on Fitness

How to Burn 500 Calories A Day Walking

Although burning calories by walking is the slowest process, however, it is still achievable. Tired of cardio? Tried all the vigorous exercises? Despite all the efforts you made now you feel tired, stand up again and take a sigh of relief because this article has a solution for burning 500 calories per day just by walking.

Burning 500 Calories According To Your Weight

Burning 500 calories by walking is no more a dream. The time taken to burn 500 calories by walking depends on your walking speed and your body weight. The more you weigh, the more calories you’ll in comparison to the person who is performing the same workout of lesser weight. 

According to the Havard Health Publications, if you weigh 125 pounds, you’d need to walk at a pace of 4 miles per hour for about 111 minutes to burn 500 calories. You can also expend  500 calories walking at a pace of 3.5 miles per hour for 125 minutes. On the contrary, weighing 155 pounds means it will take you less time to burn 500 calories walking than a 125-pound person.

Again, according to Harvard Health Publications the individuals weighing 155 pounds are able to burn 500 calories by walking 4 miles per hour for 90 minutes. Increasing your walking speed up to 4.5 miles per hour means you can easily burn 500 calories within 81 minutes.

Easy to Go 7 Tricks to Burn 500 Calories by Walking Within A Day 

Here are some easy to go tips and tricks to burn 500 calories by walking in a day:

1.Wearing a Weighted Vest

Adding extra weight or wearing a weighted vest will help to burn calories more than you expect. Bulky people burn calories faster as their bodies require more energy to perform the same task than the person with less weight. Thereby, a weighted vest encourages a person’s body to work harder while walking.

However, any new exercise should be done with the concern of your doctor. People with backache or neck problems should avoid wearing a weighted vest. 

2.Speed Up!

If you can speed approximately 4.7 mph while walking, you’ll burn as many calories per mile as you do when running. Walk by intervals. Go as fast as you can for 30 to 60 seconds, then move at a more moderate speed for five minutes for preventing fatigue.

3.Arm Movement

Try bending your elbows at a 90-degree angle while walking and swing them from your shoulders like a bob. Keep the movement short because moving too far will not let you speed up and will not burn maximum calories either.

4.Walking Uphill

To increase calory burn while walking prefer uphill walk regularly. For some, this may depict to increase the treadmill gradient, while others may want to walk uphill. The crux is to aim for walking inclines twice or thrice a week.

5.Use Fitness Apps

Using a fitness app is a great idea for keeping track of your healthy lifestyle. The most popular ones include Spotify, Health, Fitbit, and My Fitness Pal. 

6. Increase Number Of Walks Per Day 

Though long walks are good, shorter and frequent walks can also provide benefits. According to one of the researches if inactive adults over 60 walks for 15 minutes thrice a day can combat blood sugar levels better than walking once a day for 45 minutes.

7.Aim For Climbing Steps

Popular fitness trackers encourage people to take 10,000 steps per day, and one of the studies in 2016 also agreed for the suggestion. This approximately equivalent of walking 5 miles. People interested in walking to burn their calories should consistently take at least 10,000 steps each day. 

Wrapping It Up

The article was a comprehensive guide mostly referred from the Harvard publications for reducing 500 calories by walking within a day. Burning calories is no more a dream if you know your weight, your walking speed and the time you consume for walking. Pretty sure burning 500 calories a day by walking is no more a challenge for you. 

Jim Bunny

Jim Bunny

He works by the sweat of his brows and knows how to keep his trainees sweating and engaging during the training sessions and exercise. Indeed! One of a heroic gym trainer of Dallas.

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