How many calories do you burn while walking?
This is a simple question, but it inevitably leads to a series of other questions too:
Can I lose weight while walking?
Is there a good way to walk? How about the wrong way?
How many calories do you burn while walking one kilometer? A marathon?
Can we just walk in Mordor?
Ok, maybe you have not asked this last question, but as a guy who runs Nerd Fitness, I certainly wanted to know the answer to that question (spoiler: you can).
I will address each of the above issues in this monster article about walking, including everything you need to know about the most natural activity we can do as human beings.
Walking is not only a great way to burn calories and stay active, but it's also an incredible stress reliever and gives you the opportunity to explore your environment in ways that much more detailed than through a car window.
For starters, YES, you can definitely lose weight while walking! Here is a success story from Tim's Nerd Fitness, who was injured and could only walk to do some exercise.
50 pounds later (and another big change I'll go to below), I'd say he's successful!
<img class="aligncenter wp-image-2286753 size-large" title="Tim burned a LOT of calories while walking and lost 50 pounds" src="https://mdthinks.com/wp-content/uploads/2017/12/how-many-calories-do-you-burn-while-walking.jpg" alt=" Tim burned a LOT of calories while walking and lost 50 pounds "width =" 713 "height =" 481 "/>
But I will soon go to Tim's story. Instead, let's talk about the second question …
HOW MANY CALORIES Were they burning?
In the real form of Nerd Fitness, we've discovered shit, and even created a convenient calculator for you – just put your stats in the calculator here, and you can determine how effective walking can be when it's up. It's about burning calories and losing weight!
What I thought was a simple equation led me into a labyrinth of labyrinths, but I think we found the best estimate as a starting point for the discussion. [*] .
So feel free to have fun with this calculator, and keep reading so that I can get you the information that will help you in your quest for health:
Some points to remember from the equation above:
There is a difference between the gross calories (total calories) spent and the extra calories (extra calories) spent! Your body burns most of its daily calories just by existing.
Raw Calories: calories burned while walking PLUS just burned calories
Calories Net: SUPPLEMENTARY calories that you have burned through the exercise.
You are a unique snowflake, and no box or formula can capture your awesomeness / uniqueness. Fortunately, this equation below is just a starting point!
ALL exercise is derisory compared to a much larger part of the weight loss equation. That's what Tim did above, and what I will explain below!
If you've come so far and want to know more about why walking is so amazing, keep reading. I will also tell you how Tim has had the dramatic success that he had before.
And you're right, I'm going to show you exactly how to walk to Mordor too.
The benefits of walking
<img class="aligncenter wp-image-13896 size-large" title="Walking along roads or hiking can burn a lot of calories" src="https://mdthinks.com/wp-content/uploads/2017/12/1512733117_881_how-many-calories-do-you-burn-while-walking.jpg" alt=" Walking along roads or hiking can burn a lot of calories "width =" 590 "height =" 393 "/>
We are designed to walk. It's in our DNA, and it's a huge part of our emergence as a dominant species on this planet (with opposable thumbs, big brains and Nintendo).
Let's get the basics away:
Every day, it is recommended by the CDC to walk about five miles, or 10,000 steps. Hence the reason your Fitbit – which I'll be tackling soon – has this 10k goal as its default number.
Unfortunately, we Americans tend to be half the average: 2.5 miles or 5,000 steps. And I imagine that people who work outside or who have more physically active jobs are dragging this wayyyy way.
This leaves office jockeys that do not work enough.
We use our feet to get us from the front door, to our car, to our office, to the vending machine, to our car, to our front door, to our sofa … where we put them up for four hours of television before going to bed.
Not walking enough can be an important factor in slipping weight gain over the years, and that's probably why you're here reading this article!
"Can I walk more to lose weight? Is walking really good for me, or should I do more intense exercise?"
Long story short, you should walk over and it can help you lose weight and be in better health.
A short history, here is why walking is important:
Walking burns calories without exhausting you. If you travel the recommended mileage every day (5 miles instead of 2.5), this can lead to tremendous weight loss over time. You're going to burn 100 extra calories by just walking a mile more a day than normal: When this is multiplied, it's 700 calories burned a week more, which results in about a pound of fat lost every five weeks. books in a year. You can increase your distances to get the desired results!
Walking does not add to the stress of workout. If you train regularly in force adding more weight or running may result in burnout, outages and injuries. If you try to look like a super hero additional cardio sessions (or long distance cardio sessions) will kill your winnings. But you can just walk. You can travel long distances, provided you have developed the physical capabilities of your body, and do not get tired or endure yourself – walking (especially outdoors taking advantage of the sunlight) can make you feel better and not worse
Walking has little impact. Unlike running, which can wreak havoc on people's joints if they work poorly or are severely overweight, walking does not have these problems. ;impact. If you are going to walk and your feet or joints hurt, you are wrong – read the next section!
Walking can burn fat. Because walking has a low impact and low intensity, your body does not need to draw from its stores of glycogen and glucose to feed, which happens when you train or exercise. that you are training in aerobics. Supporters of intermittent fasting suggest walking on an empty stomach in the morning before eating anything to help burn extra fat. This will have to be something that you try and measure for yourself.
Walking relieves stress. Seriously! When you put your iPod with your favorite playlist, and you can take a pleasant walk around your neighborhood or in the woods at sunset, you have a recipe to forget the worries of your day.
Walking improves mental health (especially in older hobbits). Walking can improve mental health, increase brain size, improve memory, and correlate with improved and longer life. 
How walking can change your life
<img class="aligncenter wp-image-13669 size-large" title="Walking in the woods is a great exercise full of benefits" src="https://mdthinks.com/wp-content/uploads/2017/12/1512733117_658_how-many-calories-do-you-burn-while-walking.jpg" alt=" Walking in the woods is a nice exercise full of benefits "width =" 590 "height =" 393 "/>
If you are severely overweight and can not run or get muscle, keep walking.
If you build muscle and swell, continue.
If you are trying to lose weight, keep going.
If you have trouble following a routine, or have failed in the past with weight loss, continue.
Why? I am a big fan of little change of habit and tiny victories – the walk is the constructor of PERFECT habit. If you are new and you are starting out, walk TODAY & HUI and start your journey to Mordor.
This afternoon, leave for a five-minute walk. Tomorrow morning before work, before breakfast, as soon as you wake up, put on your shoes and walk out for five minutes. No drowsiness, no lie in bed, no verification email or Twitter. Put on your headphones, choose your favorite song, go out and start walking.
Walking five minutes a day is the beginning of a new habit. Every morning for a few weeks you will have to force yourself to walk. Initially, it will take effort and willingness to walk instead of dozing off. However, with each passing day you will have to use less effort and will to go out. After all, it's only five minutes, is not it? Once it's something you do automatically without thinking, you can add to that by increasing your walking time.
Walking loudly outside in the cool morning air can be a great wake up without caffeine! If you operate the FIRST thing you do in the morning, especially if you do it before someone else is awake, there will be no distractions and no reason to say "sorry, I did not have time." Of course, we also like caffeine ( with moderation ).
Walking will give you the opportunity to gather your thoughts and clear your head before the start of the day. We are constantly distracted at home: television, iPads, smartphones, etc. The walk is so primitive – no gadgets, just walk. Many people cite the march as the impetus for their creative or intelligent breakthroughs.
Walking and successfully building a habit will give you a habit to follow for whatever you would like to accomplish: "Hey, I've been able to make walking a habit, what can I do anyway in the same way? "Slow and steady wins. One foot in front of the other, my friend.
How to walk properly
<img class="aligncenter wp-image-2636077 size-large" title="Walking along the beach to burn calories, just make sure you walk properly" src="https://mdthinks.com/wp-content/uploads/2017/12/1512733117_124_how-many-calories-do-you-burn-while-walking.jpg" alt=" Walking along the beach to burn calories, be sure to walk properly "width =" 713 "height =" 499 "/>
"Uh, Steve, I can walk, I do it every day!"
Welp, if you're just starting to walk from your car to the office, we need to make sure you're walking the right way when you're increasing that mileage.
Let's start with your feet, provided you do not stick the hair to your feet and walk barefoot to become a hobbit.
I recommend walking in shoes that have a wide box of foot and a minimum drop (heel height vs toe height), as we discuss in our post on feet and footwear in good health :
You may not be used to walking with minimal cushioning under your heels, so walk slowly and land softly. Walking on softer surfaces to start is not a bad idea either.
What about these "tonic shoes?" Will they return your loot as it says in the ad? That will not surprise you, but these shoes are about as likely to improve your health as Gimli shave his beard (unlikely).
We were designed before the invention of big clumsy shoes … well, we should be able to walk without big clumsy shoes. If you are interested in going barefoot as a runner start by walking short distances first. Your feet will harden (even though they probably will not grow much like Frodo and Sam), your joints and muscles around your feet and ankles will strengthen, and your knees will be less stressed.
For a lazy ride, focus on the soft landing, which is much easier when you do not have thick-soled shoes to cushion your stride: Gently land with your heel barely touched before rolling on the middle (ball) of your foot, then press off. You may need to take shorter strides than you are used to if you were a big striker with a long stride.
If you want to walk fast and increase in intensity, shorten your stride and aim to land in the middle of your foot while pumping your arms. This is easier to do when you are walking uphill (which is also a great way to burn extra calories).
Walking to lose weight
<img class="aligncenter wp-image-2286753 size-large" title="Tim from Nerd Fitness lost 50 pounds by walking and fixing his nutrition" src="https://mdthinks.com/wp-content/uploads/2017/12/how-many-calories-do-you-burn-while-walking.jpg" alt=" Tim from Nerd Fitness lost 50 pounds while walking and repairing his diet "width =" 713 "height =" 481 "/>
Meet Tim, a regular nerd like you who found Nerd Fitness a few years ago and walked safe and sound.
Case closed? Of course not!
There is something else to see in this story – although this is a headline, we need to focus on walking and exercise in general when it comes to losing weight and to stay healthy.
The NF community asked Tim what he thought of his transformation by looking at himself after 7 months  :
"If you ever said I could lose 50 pounds in 7 months by just changing my diet and walking, I would have told you to take a long walk on a short pier! I can hardly believe it myself. "
So what happened?
Before he could really start his weight loss journey, he managed to get hurt and his doctor told him that he could not do any exercise or bodybuilding during at least 6 months.
Tim also joined our full digital flagship course, The Nerd Fitness Academy and follows the state of mind and nutrition modules. Tim has taken the most important step that can be taken when it is safe to walk:
He went for a walk, he fixed his mentality, and he repaired his nutrition!
One of the rules of the Nerd's Fitness Rebellion is that we know "you can not get past your fork." No amount of exercise can counter a poor diet because your nutrition will be responsible for 90% (not an exaggeration) of your success or failure.
Here's an example: Let's say you're going for a 5-mile walk, which takes you over 90 minutes. If you then consume a 20 oz Gatorade and a small bag of Fritos (a typical snack for many here in America), you'll have already defeated all the calories burned while walking.
Depending on your nutrition and your love / hate for exercise, this is either good news or bad news!
The news of ADB: you can not eat very badly in mass quantities and then expect to lose weight with a little exercise every week, even though Is tiring.
The GOOD news: Even if you do not like exercise you can avoid exercise and still lose weight (like Tim) ! Instead, put ALL your goal instead of fixing your nutrition, then take a walk from time to time.
I would also consider this:
If your nutrition really needs a revision, I hear you! It can be overwhelming. In addition to the Academy we created a free PDF and a 10-level complete nutrition system to make the process of fixing your diet more like a video game:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 levels to change your life
Follow our 10 level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 simple rules that we follow every day to stay on target
Tips and Tricks for Walking
<img class="aligncenter wp-image-13674 size-large" title="Long walks have many benefits outside of just burning calories" src="https://mdthinks.com/wp-content/uploads/2017/12/1512733117_341_how-many-calories-do-you-burn-while-walking.jpg" alt=" Long walks have many benefits besides the simple burning of calories "width =" 590 "height =" 318 "/>
Focus on posture! Head high! Shoulders back! Walking with a confident walk – practice this one in the morning if you're not used to walking like that. This is also a great way to appear instantly more confident ; we nerds and hobbits need all the confidence we can have! Look around you, head up, swinging arms in rhythm.
Walk uphill to burn more fat . If you are walking on a treadmill, set it on a slope to increase the intensity and thus increase the amount of fat burned. Do not be that person who climbs the slope, then stands on both sides and leans back to be perpendicular to the tilt. Keep a good posture, lean forward on the slope, shorten your stride and pump your legs.
Hiking is a great way to practice walking, enjoy the scenery and play Lord of the Rings in the woods with swords and plastic capes. Not that you should do it (you should totally). Here is a hiking guide for beginners !
Going down the mountain, mostly barefoot (or with minimalist shoes), keep this stride short and pay attention to the way you walk. Make sure your knee is bent when you land and absorb the impact rather than pinching the impact through the heel, knee, leg, hips and lower back.
Consider going on short strolls in the morning. When you wake up early in the morning, your body has burned most of the fuel-based energy reserves during the night. Which means that when you are going to walk in the morning, your body is more likely to have to draw from the only source of available energy: fat! That's the philosophy behind things like Intermittent fasting or very low carb diets like the ketogenic diet.
Get yourself a solid cane, if only you can use it to fight imaginary ogres, goblins, cavetrolls, etc. This can also make you feel more adventurous than if you walk and help you climb hills and land gently while going back down.
Try the grouping of temptation. Load an audio book or your favorite podcast and tell yourself that you can only listen to the book or podcast while walking.
What about Fitbits and Nike FuelBands and Apple Watches?
<img class="aligncenter wp-image-2638495 size-large" title="what you need to know about Fitbits and Pedometers to track calories burned walking" src="https://mdthinks.com/wp-content/uploads/2017/12/1512733117_657_how-many-calories-do-you-burn-while-walking.jpg" alt=" What you need to know about Fitbits and pedometers to track calories burned when walking "width =" 713 "height =" 476 "/>
If you are someone who has been interested – or is starting to get interested – in walking, you are probably familiar with the tracking devices that are so popular these days- here:
Personally, I'm a big fan of fitness wearables, but not for the reasons you'd think.
To begin, you constantly remind yourself that you prioritize movement, which can only be positive. You can even trigger it to remind you to get up and move every hour. It can also allow you to see how many steps you normally take, and thus allow you to prioritize moving PLUS.
Although Fitbit was involved in a lawsuit for the inaccurate cardiac monitor part of his devices, I am less concerned about heart rates and accuracy at 100% of the distance, and I think in terms of improvement personal.
Just as for tracking your body fat percentage or your weight, "what is measured improves" and this is reflected in your total steps. The fact that you follow it means that you will be more aware of it, which means that you will be more likely to improve it.
And that's why, strangely, I'm not very concerned about the total accuracy of these devices. Even if your scale is off by 5 pounds, or if your body fat thickness is incorrect by 1%, as long as you use the same device and measure the same way under the same conditions, you can follow the trends and paint the pattern. 39 image of your health and whether or not it improves!
And what should these fitness trackers be used for: a reminder and a trend tracker!
What you SHOULD NOT do: Take your fitness tracker as gospel, and use it to calculate the amount of calories you can consume.
What You SHOULD DO: Follow your trend over time, and see if you can improve your average. Use technology to help your fitness quest. Use the community part of the group to compare your stats with your friends and get positive pressure from your friends to get rid of your buttocks.
Okay, if nerdy fitness technology is not lame enough for you, let's go completely.
How to actually walk to Mordor
<img class="aligncenter wp-image-13894 size-large" title="Frodo and Sam are walking buddies and actually walked to Mordor" src="https://mdthinks.com/wp-content/uploads/2017/12/1512733117_888_how-many-calories-do-you-burn-while-walking.jpg" alt=" Frodo and Sam are walking companions and have actually headed for Mordor "width =" 590 "height =" 442 "/>
Did you know that there are 1779 miles between Hobbiton and Mount Doom?  . We can really figure out where Sam and Frodo walked, then we went on a trip ourselves! It is one thing to go for a walk in your neighborhood. If I go one step further, it will be the farthest from home I know. "
Let's see now where we have to walk first:
458 miles: Go from Hobbiton to Rivendell.
462 miles: Leaving with the Community of Rivendell, across the Moria, to Lothlorien.
389 miles: From Lothlorien, down Anduin, to the Rauros Falls.
470 miles: Follow Frodo and Sam on the Mount Rauros quest. Condemn.
535 miles: From Minas Tirith to Isengard
693 miles: From Isengard to Rivendell.
397 miles: From Rivendell to Bag End.
467 miles: (bonus!) Follow Frodo to Gray Havens and return home with Sam.
By following this path, you must walk a total of 1779 miles to go from Hobbiton to Mt. Condemn. So it's time to destroy the ring and get carried to Minas Tirith by the Great Eagles. Then you will walk 1625 miles to Bag End (and 467 additional miles if you are interested in making a return trip to the Gray Havens).
Obviously, you do not need to move at the same speed as hobbits (18 miles in the first day is not a joke!) Damn, these hobbits have covered some ground!) But it's always fun to follow your walks and your total miles to see where you would be traveling.
However, like Frodo and Sam, it starts with the first step.
I created a google doc that you can copy to track your distances and follow Frodo and Sam on your trip to destroy the One Ring.
Here's what to do:
Open the document then click on "File", "Save a copy", then you can edit your own copy of the document.
Track your distances with a pedometer, FitBit your iPhone or Android phone.
Enter your distances and work to complete each section of the trip for months. As you enter your distances, it automatically informs you when you reach each destination so you can start the next one. 5 miles a day on average will make you destroy the ring in the year.
Oh, and if you're curious, according to my gorilla calculation, Frodo burned at least 61,0000 extra calories (more than 100,000 gross calories) while walking "there and back" – you're welcome  .
What questions do you have about walking?
How did you integrate it into your daily routine?
And did you walk to Mordor?
Photo Credit: Fourbrickstall Hike to Candelario Lego Frodo Stewart Baird: Stay on the Road Lothlorien Tree mountains of New Zealand Simonds Imprint @ PierCove Endless Fields Thad Zajdowicz Keep Walking! HMM! Waterfall Frodo and Sam