One of the easiest and best ways to go for a walk is to increase cardiovascular health, burn calories, and maintain an active lifestyle. Walking intensity and pace have a major impact on how many calories a person weighing about 65 kg (143 lbs) burns in an hour.
1. Walking at a moderate pace: 5 km/h (3.1 mph)
For a person weighing 65 kg, walking at a moderate pace of about 5 km/h can burn between 240 and 300 calories per hour. Beginners or those seeking mild daily exercise can benefit from this pace because it is comfortable and easy to sustain for extended periods of time. It helps with digestion, circulation, and cardiovascular health even if it doesn’t burn as many calories as quicker walking.
2. Walking briskly: 3.7–4 mph (6–6.5 km/h)
A brisk pace of 6–6.5 km/h is adequate to burn about 300–400 calories in an hour. Your heart rate rises somewhat at this pace, which improves cardiovascular fitness and fat burning. Most people can maintain this speed for an hour, and it strikes a balance between exertion and caloric expenditure. Additionally, brisk walking works more muscle areas, especially the legs and core, which improves posture and strength.
3. Power walking or fast walking: at least 7 km/h (4.3 mph)
Depending on your terrain and level of activity, walking more than 7 km/h increases your caloric expenditure to 400–450 calories per hour. In addition to increasing stamina and endurance, power walking puts extra strain on the muscles, particularly the calves, hamstrings, and glutes. For people who are new to walking exercises or have joint issues, it could be challenging to sustain for an entire hour.
4. Strategies to Increase Calorie Burn
Maintain proper posture, use your core, and swing your arms naturally to improve the effectiveness of your walking. Adding stairs, inclines, or short spurts of faster walking will help you burn more calories. Light wrist or ankle weights may also be beneficial, but use them carefully to prevent strain.
- To maintain proper posture, swing your arms, contract your core, and keep your back straight.
- Incorporate stairs or inclines: Walking on a little incline or uphill boosts the number of calories burned.
- Include intervals: To increase metabolism, switch between quick and gentle walking.
- Weighted accessories should be used with caution. Although they can somewhat improve caloric expenditure, light wrist or ankle weights should be used with caution.
A 65 kg person who wants to burn 300–400 calories in an hour should walk at a pace of 6–6.5 km/h. This pace strikes a balance between sustainability and effort, allowing for significant calorie burning while also enhancing cardiovascular health and overall fitness.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
