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Calories Spent By Walking 30 Minutes

Drs. Indrajeet Tyagi and Iranna Hirapur

Calories Spent by Walking 30 Minutes
by Drs. Indrajeet Tyagi and Iranna Hirapur

When we talk about weight loss, the questions arise are: 1) how much food is important 2) how much walking is important. Definitely, food plays an important role in losing your weight because calories may go up or down depending on what foods you eat and how much you eat. Along with your lower calorie diet, if you do regular walking that would be a plus factor that helps to reduce your weight faster.

Let me explain, how many calories burned in everyday activities. When you sit doing nothing you spend 1.5 calories per minute; when you lay down or sleep you spend 0.5 calories per minute; when you stand up you spend 2 calories per minute; when you; when you walk you will spend 3 to 4 calories per minute; if you do brisk walking you will spend 5 to 6 calories per minute; if you do jogging you will spend 7 to 8 calories per minute; when you do running you will spend 9 to 10 calories per minute.

How many calories will be spent by walking 30 minutes:  Generally, you need to consume 1,600 calories daily without engaging in any exercises. You will be able to lose your weight only when you add less calories to your body through your diet regimen and burning calories through your walking, exercise and yoga. Depending on your weight, you can burn 100-200 calories with 30 minutes of brisk walking. You can burn anywhere between 500-1000 calories per week by walking at least 5 days a week. If you want to burn more calories while walking, aim for more than 30 minutes.

For a heart patient, moderate walk is advised. By moderate, I meant walking 110 steps per minute or a kilometer in 10 minutes. By doing this, you will spend 5 calories per minute. A 30-minute walk will help you to spend about 150 calories for that day but just remember, one roti has 100 calories; chai with biscuits has about 65 to 70 calories; one sweet item (laddu or gulab jamun) has 200 calories. After half hour walk if you take one samosa and chai , that means you are adding more calories to your body than what you have lost through your walk. On average, one samosa contains around 262 calories and amount to approximately 12% of the complete daily calorie requirement of an adult.

What is proper walking technique: Turn your normal walk into a fitness walk with good posture and focused movements. When you are waling: hold head up, look forward, not at the ground; keep neck, shoulders and back relaxed, not stiffly upright; swing your arms freely with a slight bend in your elbows; your stomach muscles are slightly tightened and your back is straight, not arched forward or backward; walk smoothly, rolling your foot from heel to toe.

What are the benefits of walk: Walking is a good exercise and has many benefits but plays a smaller amount role in your weight loss than your low calorie foods. A regular brisk walking can help you: Maintain a healthy weight and lose body fat; prevent or manage various conditions, including heart disease by lowering your cholesterol and triglyceride, stroke, high blood pressure by lowering sugar level, cancer, spine issues, and type 2 diabetes; improve cardiovascular fitness. Walking also strengthen your bones, joints, and muscles; improve muscle endurance; increase energy levels, mood, cognition, memory and sleep, balance and coordination; strengthen immune system, physical fitness, and reduce stress, weight, and tension. The faster, farther and more frequently you walk, the greater the benefits. You may start out as an average walker, and then gradually go to power walk. Brisk walking will improve cardiovascular fitness and burn more calories than regular walking


Please combine your everyday power walk with the Magic Diet that includes low calorie foods such as vegetables and dals cooked with zero oil, salads, soups, fruits and juices. Totally avoid high calorie (roti, rice, etc.), and high calorie foods (fried snacks and sweets). By following Magic Diet if you reduce your calories to 1200 to 1300 and on the top of this if you lose another 150 to 200 calories, then you will be able to lose your weight faster.

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