Use the Table of Contents to jump to sections:
- How to Burn 500 Calories A Day Walking
- How Much Walking to Burn 500 Calories
- Easy to Go 7 Tricks to Burn 500 Calories by Walking Within A Day
- Is Weight Loss Possible if Your Only Exercise is Walking?
- Wrapping It Up
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 how to burn 500 calories a day walking.
How to Burn 500 Calories A Day Walking
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 get compared to those who perform the same workout of lesser weight.
If you want to gradually lose weight, this blog on how to lose 5 kgs in a month might interest you.
How Much Walking to Burn 500 Calories
According to the Harvard Health Publications, if you weigh 125 pounds, you need to walk at 4 miles per hour for about 111 minutes to burn 500 calories. You can also burn 500 calories walking at a pace of 3.5 miles per hour for 125 minutes. In contrast, weighing 155 pounds will take you less time to burn 500 calories walking than a 125-pound person.
Individuals weighing 155 pounds can 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 on how to burn 500 calories a day walking:
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 fast as their bodies require more energy to perform the task. This is the opposite for a person with lesser 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 to prevent 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. Moving too far will not let you speed up and will not burn most calories either.
4. Walking Uphill
To increase calorie burn while walking, prefer uphill walk regularly. For some, this may depict an increase in 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. If inactive adults (with ages over 60) walk for 15 minutes thrice a day, they can combat blood sugar levels. This is 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. One of the studies in 2016 also agreed with the suggestion. This is approximately equivalent to walking 5 miles. If you want to burn calories by walking, you should consistently take at least 10,000 steps each day.
Is weight loss possible if your only exercise is walking?
As surprising as it seems, YES, it is always possible!
This exercise can be done at any time of the day without even setting a certain time and place. So, it is all up to you on how many calories you’d like to burn. You can even walk your way to your destination. But of course, you can schedule a time for a continuous walking routine whenever you can.
There are tons of infamous ways on how to burn 500 calories a day walking. While this is true, this means you also need to learn the rules and discipline.
Based on your walking exercise’s length and intensity and your diet, you will see the results you want in a week. It could be either gain or lose. To make this exercise work efficiently, you must apply a combination of physical activity and dietary changes.
Imagine taking up to 4000 calories per day and burning only up to 112 calories from that 30-minute exercise. Sounds useless, isn’t it? Well, it won’t be if you take control of your calorie intake each day. Eating fewer calories promotes weight loss more effectively than doing exercise alone.
Daily exercise is crucial to achieving your weight loss journey as it helps you burn excessive calories you no longer need for your body. If you include 30 minutes of brisk walking in your daily exercise, you can burn about 150 more calories a day. The trick is that the more you walk with a quicker pace, the more calories you’ll burn out.
Most importantly, balance is key. If you think walking is the only exercise you can do; it still does not mean you can overdo it. Overdoing this exercise can increase your risk of injury, soreness, and burnout. If you’re trying to switch to an intense workout, you may need to start with short walks. Try to walk lightly and gradually build up to longer walks and more vigorous intensity.
When you notice progress in your weight loss, don’t quit exercising just yet. This is when exercise is even more vital as it keeps the extra weight off.
Studies also show that those who maintain weight loss get regular physical activity. This means that progress is not the sign of stopping your routine. It is a sign to keep moving and see more improved results.
So keep walking, and make sure to maintain a healthy diet. A healthy weight is two ways: a balanced diet and exercise.
Wrapping It Up
The article was a comprehensive guide, referred from the Harvard publications on how to burn 500 calories a day walking. Burning calories is no more a dream if you know your weight, walking speed, and time spent walking. Pretty sure you already know how to burn 500 calories a day walking. At last, this is no more a challenge for you.