Walking!

aimos87
aimos87 Posts: 55 Member
in Fitness and Exercise
Hi just wondering for those who have walked to lose weight, how often do you walk and how many kilometres do u walk?

Replies

  • ernestrodgers82
    ernestrodgers82 Posts: 208 Member
    I walk every day and log an average of 12,000 steps. That's about 12 km. Having a dog helps!
  • traceyroy54
    traceyroy54 Posts: 89 Member
    aimos87 wrote: »
    Hi just wondering for those who have walked to lose weight, how often do you walk and how many kilometres do u walk?

    I do, but now mix if up, I do about 8km a day.

  • dutchandkiwi
    dutchandkiwi Posts: 1,389 Member
    I do - I average 12,000 steps per day. For me that is about 8km
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    aimos87 wrote: »
    Hi just wondering for those who have walked to lose weight, how often do you walk and how many kilometres do u walk?

    What's material to losing weight is being in a calorie deficit. So the question isn't how far you walk, but how is that contributing to balancing your calories in vs calories out.

    With that in mind you can establish the calories that you burn by:

    cals per mile = 0.3*bodyweight in lbs.

    I'll expend about 50 calories per mile walking.

    What I would say is that for those counting steps, that'll be a total in the day, not specific walking for exercise. Personally speaking I'll do about 6 miles per day, c 10km, of normal activity. I then run on top of that as well, generally about 40-60km per week of running.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    I think those calculations are low

    I basically earn +350-450 calories adjustment over sedentary for around 5 miles/roughly 10k steps (dependent on intensity of course) .. accounting for sedentary that's plus 350 say (at the lowest) for 4 miles (7500k steps). my bio feedback over years tracking has proved that to be quite accurate (in fact slightly low but tracked workouts might cloud that TBH) ..your calculation would give me 240 for 5 miles
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    edited October 2016
    The source is "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004

    I've found it pretty accurate for running (0.6* bodyweight), and while I don't track walking per se, it seems pretty consistent.

    That said, walking is more sensitive to pace than running, as mechanical efficiency decreases quite sharply as pace increases. Difficult to forecast how as that can depend on height and relative leg length as well.

    Walking paces seem to range from 15 minute mile, which appears to be considered fast, to somewhat slower. At a 15 minute mile I can see a lower efficiency in many.
  • aimos87
    aimos87 Posts: 55 Member
    Thanks everyone
  • lorrpb
    lorrpb Posts: 11,463 Member
    Walking was the first step in my journey to health and fitness and it is still one of my favorite activities.
  • SCoil123
    SCoil123 Posts: 2,111 Member
    I walk 8-10k steps a day but I also add 5-6 days of other activity. I do Insanity Max30 5 days a week and weight training once a week. The combo works well for me
  • neldabg
    neldabg Posts: 1,452 Member
    When I was losing in the very beginning, I did not own a FitBit then, so I calculated my distance walked based on Google maps, and from that, I'm pretty sure I walked and ran at least 5 km at least six days a week.
    These days, I still walk as much, usually more. I still go out for purposeful walks, but instead of cramming all of my steps at one designated time, I often take steps throughout the day by being inefficient/clever. For example, I use the bathroom downstairs, take the farthest path to my classes, and shop for items out of order.

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