Walking is frequently promoted as one of the best and most accessible exercises for people of all ages. Walking for 30 minutes per day can provide numerous health benefits, including improved cardiovascular health, muscle strengthening, body fat loss, and increased muscle strength.

A daily 30-minute walk can also lower your risk of developing chronic diseases like heart disease, type 2 diabetes, osteoporosis, and cancer. It is even considered the best form of exercise for those who are overweight or obese, as it minimizes the risk of injury.

How many calories are burned by walking?

The number of calories burned while walking varies significantly and is influenced by many factors, including:

• Body weight

Overweight or obese individuals burn more calories than those who are underweight when walking at the same speed and distance. This is due to increased basal metabolism, more body mass being moved, increased joint and muscle stress, and the extra weight making the body work harder.

• Age

Metabolism decreases with age, so older people may burn fewer calories than younger people during the same activity.

• Walking speed

The number of calories burned varies depending on walking speed. Walking faster helps you burn more calories.

• Distance traveled

The greater the distance traveled, the more calories burned. Calorie counts are typically measured per kilometer.

• Type of terrain

Walking on flat terrain burns fewer calories compared to more challenging terrain, such as uphill walking.

Calculating calories burned using a Step Tracker

You can calculate the number of calories burned while walking using a step tracker or pedometer. Step trackers typically calculate calories burned based on the number of steps taken, the distance traveled, weight, and speed. This is an effective way to personally monitor your body's calorie burn.

To maximize the use of a step tracker, follow these steps:

• Enter your weight, height, age, and gender information accurately
• Input your manual step length to improve precision and accuracy
• Use the step tracker throughout the day to get a complete picture of your daily physical activity
• Connect with health apps to get more detailed reports on activity and calorie burn

Walking is an efficient and easy form of exercise. Aim to walk at least 7,000–10,000 steps per day for optimal health benefits. If you have certain health conditions and want to start a walking exercise routine, consult your doctor first.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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