Walking – know the facts!

Kris<swartze6@msu.edu> Swartzendruber, Michigan State University Extension - June 11, 2013

Walking is a weight bearing exercise that has many of the same health benefits as running and stair climbing. Walking is also a great way to lose weight and reduce the risk of chronic disease.

The sun is shining, the weather is warmer, the trees and flowers are blooming – what a wonderful time to go outside and get moving! According to the American Heart Association, research shows that just 30 minutes of physical activity, five days a week, can help:

Reduce the risk of coronary disease
Improve blood pressure and blood sugar levels
Maintain body weight and lower the risk of obesity
Enhance mental wellbeing
Reduce the risk of osteoporosis
Reduce the risk of breast and colon cancer
Reduce the risk of non-insulin dependent (Type 2) diabetes

Michigan State University Extension recommends that you consider incorporating walking into your exercise routine. Walking is a weight bearing exercise, where the bones and muscles work against gravity. Walking is easier than running and stair climbing and less expensive than purchasing exercise machines or joining a health club.

Interested in losing some extra weight? Take a look at the following “Walking Facts” provided by the Beth Israel Deaconess Medical Center:

There are approximately 2,000 steps in a mile (this number can vary depending on a person’s length of stride).
It’s recommended that a person walk 10,000 steps per day for optimum health.
11,000 steps should be reached each day to maintain weight – 12,000 to 15,000 to lose weight.
The number of calories burned, walking one mile, depends on the weight of the person and the pace at which they walk. For a moderate walking pace of a 30 minute mile:

150 pound person = approximately 85 calories

200 pound person = approximately 114 calories

250 pound person = approximately 142 calories

300 pound person = approximately 170 calories

In order to lose a half-pound per week by walking, a person will need to expend an extra 1,750 calories – equivalent to 20,000-40,000 steps a week. Again, this figure can vary depending on a person’s weight.

The following websites provide additional information on the health benefits of walking:

http://www.mayoclinic.com/health/walking/HQ01612

http://www.startwalkingnow.org/whystart_benefits_walking.jsp

http://www.cdc.gov/healthyplaces/healthtopics/physactivity.htm

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).