With everyone focusing on high intensity exercise, I like to look at walking as a great way to make you healthier, especially if you are just trying to get started. I believe we could make a big difference in the cost of healthcare in this country by doing the basics, such as watching what we eat and getting some movement every day. Below is a chart that gives a general idea of what you burn when walking a mile, according to your weight and how fast you go. If you aren’t active, take this challenge. Map out a mile by your house and walk that mile every day for a month. Track your speed and try to make it a little faster each time. After 30 days, see how you feel and what happens with your weight. This is just a start to your wellness journey as you will want to try to do more, but you have to start somewhere right?
Calories Burned Per Mile by Walking
Speed/Pounds
100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb
2.0 mph 57 cal 68 cal 80 cal 91 cal 102 cal 114 cal 125 cal 142 cal 156 cal
2.5 mph 55 65 76 87 98 109 120 136 150
3.0 mph 53 64 74 85 95 106 117 133 146
3.5 mph 52 62 73 83 94 104 114 130 143
4.0 mph 57 68 80 91 102 114 125 142 156
4.5 mph 64 76 89 102 115 127 140 159 175
5.0 mph 73 87 102 116 131 145 160 182 200
Until next time…
