By Admin 
Pedometer is one the easiest and efficient tools that one can use to enhance her or his health since it entails walking for an hour. In particular, it’s not a very strenuous type of workout that people can easily add to their everyday activities. Socially appropriate walking will assist in keeping off extra weight, preventing diseases like heart diseases, and diabetes and boosting of mood and memory.
While walking for one hour, one can walk along nature and breathe in fresh air or try to listen to good music, audiobooks or podcasts to minimize the time spent. If possible, change the route you take while walking so that you can take stairs or uphill to increase heart rate.
It would suffice to note that the participants should wear comfortable shoes and dress in a manner appropriate to the local climate. It can of course also be walked with a friend, a family member or a pet if you want to do it as a social activity.
In all, one must ensure that he or she walks for at least one hour so as to stay healthy physically and mentally.
Top 10 benefits of walking one hour a day.
In this article we will uncover top 10 reasons to take a one hour walk daily. They are so amazing and beneficial for improving their overall health and fitness.
- Boosts your mood and reduces stress: Exercising, particularly walking helps to release certain hormones known as neurotransmitters popularly referred to as endorphins that counter depression and anxiety to help the patient relax.
- Maintain a healthy weight and body composition: Well, walking is a form of exercise that does not strain the joints and yet enhances on calories burnt, tissue integrity and metabolism.
- Improves heart health and lowers the risk of heart disease and stroke: Aerobic exercise, which includes walking, will improve your levels of blood pressure and cholesterol, decrease your risk of contracting heart diseases and even decrease your likelihood of having a stroke.
- Enhances lung function and capacity: Taking a walk enhances the quality of the air that gets into the lungs and the lungs’ capacity enlarges, thus leading to less susceptibility to respiratory illnesses.
- Increases bone density: It is a weight-bearing physical activity that assists in building bone mass thus decreasing the incidence of osteoporosis and fractures.
- Improves joint flexibility and mobility: The process of walking involves exercise that helps to strengthen muscle and joints and also assists in avoiding arthritis since the body is able to move through the walking process with ease.
- Boosts your immune system: Aid in the increase of the white blood cells which are necessary in case of infection and other diseases through walking.
- Improves cognitive function and memory: This, according to the University of Pittsburgh study that was conducted on 250 elderly people, makes walking to enhance circulation of blood to the brain which reduces the chances of dementia and Alzheimer’s disease.
- Helps you sleep better: As it has been indicated, walking is good for sleep, it enhances quality of sleep and the length of sleep thus creating an energetic morning feeling.
- A great way to enjoy the outdoors: People should go walking by organizing it as this is a fun way of exercising and it does not cost anything to do so especially if done in naturally lit areas such as forests and parks.
How Many Calories Burn because of Walking Thirty Minutes to One Hour
It is as such important to understand that the number of calories burnt in a one hour walk depends on the following.
- Weight
- Walking speed
- Terrain
In other words, for a person who usually weighs 155 pounds (70 kilograms), it is possible to lose 280-320 calories within one hour of walking at the pace of 3. 5 miles per hour (5. 6 kilometers per hour).
Other researches has also revealed that if y
Calories Burned Equation
To use this equation, therefore, knowing how many calories the exercise burns in a given time, the following equation is used. In this equation your basal metabolic rate, or BMR which includes age, sex, height and weight, exercise intensity measured in METs and the length of your exercise session.
Equation: Oh, calories burned = BMR METs/24 x hour
For example:
Your case in point is a 28-year-old woman who weighs 150 pounds and is 5 foot 6 inches tall (BMR = 1,475) who will walk for 60 minutes at a brisk pace of 4. At a speed of 0 mph, Five metabolic equivalent of the heart which is; (5 METs) one will be able to burn about 307.
A 45-year-old man weighing 180 pounds and having a height of 6ft (BMR = 1,804), and walking at a rate of 4 for 60 minutes. Fat burning at a rate of 5 mph (7 METS), 526 calories will be burnt.
How much weight loss is due to walking one hour a day?
Just one hour of walking a day is extremely effective in the process of fat loss due to increased calorie expenditure and better health. However, the amount of weight loss that can be achieved by walking for one hour a day varies depending on several factors such as:However, the amount of weight loss that can be achieved by walking for one hour a day varies depending on several factors such as:
- Body weight
- Walking speed
- Terrain
- Time spent and how often people walked
- Diet and nutrition
- Sleep and stress levels
- Age and gender
- Metabolism
- Medical conditions
- Overall lifestyle habits
Thus, control over your weight is also within your reach: walking for 1 hour burns up, on the average, 200-400 calories, and weight, therefore, will decrease by 0. Five to one pound per week, but more if the program is accompanied by a proper diet.
But it is necessary to emphasize that the losing weight process is very conditional and individual, and therefore the results are different.
How to Walk for 1 Hour a Day?
It’s very much possible to walk, but it is very much impossible to listen when we say do it for one hour. When we understand how we can follow the proper pattern in doing it the above target of walking an hour per day is easy to achieve. Therefore, let’s take a closer look at the pattern underlying our successful practice of walking one hour a day. We have also sought below 5 best ways to enjoy one hour walking.
1. Set a proper Goals
With regards to walking, proper goals for walking one hour a day are helpful in the attainment of long-term targets. Firstly let’s work out the goal which should be an aim for a particular objective that is to be achieved.
For example, set a number of steps or distance one should cover in a day, then try to improve speed or duration, or try to cover it with more complex Geography.
If you have achieved the goal, then you should congratulate yourself and if you did not achieve the goal, you should revise your program so that you can maintain progress.
2. Shoes for walking.
Some of the things that need to be taken to ensure a healthy walk are wearing comfortable shoes for walking.
It is recommended to avoid injuries, and for this purpose, footwear must be comfortable for walking an hour a day. Select comfortable footwear which offers suitable arch support, shock absorbing, shoeful and flexible sole with proper ventilation.
People should put their best foot forward while putting one foot in front of the other and this means buying the right footwear which will make the exercise an excellent one.
3. Hear and Test the Safe and Fun Route
Probably, the best strategy essential for making the daily walks enjoyable and safe is to determine the best safe route for walking for one hour a day. Choose the well-lit areas, with high rates of people traffic, good views like parks, or around the lakes or nature walks.
4. Increase intensity gradually
By gradually increasing the intensity of one hour walk one can achieve an improvement in standards of fitness and make the walks more rigorous. Begin by walking slowly, and progress, by either making the pace faster or by raising the level of incline.
It can make them healthier for you and your goal as well as avoiding some of the common causes of accidents and mishaps.
5. Drink Water and Pay attention to your body.
Hydration and Listening to the Body: To note, walking one hour per day will require the person to pay keen attention to their bodies especially their water intake. It would be wise to take water / water bottles along while going out for the walk and ensure that you consume water before, during and after the walk.
If you begin to feel heavy legs, pain in the chest or difficulty breathing reduce the speed or decrease the number of kilometers that you want to run. This is particularly important so that you do not develop some injuries while at the same time benefiting from your usual walks.
6. Track your progress
Keeping records while practicing the one hour walking is good since one will be able to see the impact of such work. There are plenty of pedometers, fitness tracks or mobile applications available which can follow the number of steps taken, distances covered and calories burnt. I was setting realistic goals in order to remain effective and to keep punishing myself into achieving more and more. I also measured my progress in order to know what to do to celebrate the accomplishments.
How to Make One Hour Walking a Day Fun? – 5 Best Strategies
For those who want to begin an exercise regime and walk 1 hour a day but do not know how it’s done? Exercise can be a fun way of keeping fit and healthy especially by engaging in activities such as walking but this should be done in a happy manner.
It is crucial to realize that it is possible to change some things, which will help you make your daily walk much more invigorating. Now, let’s take a look at some pieces of advice that can help to use an hour of walking in the best possible way.
1. Cinematic Music, Audiobooks and Podcast
Walking one hour a day can sometimes feel monotonous, but there’s an easy solution to keep it interesting and engaging: especially watch movies, listen to cinematic music or audiobooks as well as binge-watching podcasts. These can make the time pass fast and most of the time offer a good mix of education and entertainment.
Not only will it be fun for you, but it can also possibly be a good chance to enhance your education or explore new hobbies. They can all be so adventurous, and yet are closely related to each other; still from fun filled stories to meaningful discussions, the content may virtually be endless.
So sit back, put on your headphones and get ready for the ride!
2. Walk with friends or with relative or with pet
Taking a walk, for instance, might seem more like a chore than a pleasant activity, but the moment you incorporate your friend or a pet, you’ll have a new delightful social activity to look forward to each day.
What better way is there to do the walking than with a friend or a family member with whom you can chat while you are walking together? Oh yes, and there are many psychological advantages to utilizing a walking companion – a dog to be precise – who adds enjoyment and companionship to the walk and has been known to have a positive impact on those who suffer with anxiety and / or depression.
Therefore, whenever you are preparing for that one odd hour walk, take your friend, relative, or your pet so that it turns into an adventure.
3. Celebrate Your Achieved Goals
It might seem a little hard to go for a one hour walk a day, but this has to be followed by a lot of glamouring to the achievement made. Keep yourself motivated by reaping some fruits for meeting certain objectives such as buying a healthy snack or a new pair of walking shoes.
Besides, when one is able to achieve small targets on a daily basis it becomes easier to remain focused and achieve the end goal of being able to walk for an hour everyday.
Thus, do not hesitate to reward the accomplishment and take some time for celebration to be deserved!
4. I selected Beautiful and Noisy Free Roads
Avoid considering noisy areas and listen to nature while you are practicing your walks. When planning your walks ensure that you take the most scenic routes inclusive of tall trees, beautiful views, and nice sounds to ensure that the one hour a day walk brings relaxation and energy to your body.
When you interact with nature you will feel that you are energized, relaxed and inspired to continue with the walking.
Thus, put on your running shoes, make sure you have a water bottle on hand and go for a run while enjoying the best that nature has to offer.
5. Rests and Hear Body
It is essential to avoid over-exerting oneself and to listen to the body when doing the activity that entails walking one hour a day. Do not overwork yourself and allow your body to have some time off if it requires doing so.
Moreover, paying attention to YOUR BODY cues, you will be able to maintain the energy levels high, and get motivated to continue walking every day; such walking has the potentiality to unlock amazing health benefits.
Conclusion
It is really healthy to take a 1 hour walk to change your physical and mental health . Goals development, the growth of walking intensity step by step, walking observation, choice of a safe and interesting area can help to make walking an effective and enjoyable activity.
Finally, don’t omit the things that I said here such as: Finally, bring in also good feelings, including self congratulations, because of the things you have accomplished; refer to the tips I gave on active listening as well as the fact that it is acceptable to take some time off at certain points. So put on your comfortable pair of shoes, make your mp3 or iPod ready and go for a leisurely walk which will make your day and refresh you.
Walking for one hour daily will see a number of changes in your life and for more details about them, read on. the positive changes it brings to your life!
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FAQ’s
Ques -1 Can I lose weight by walking one hour a day?
Yes, walking one hour a day can help you lose weight by burning calories and boosting metabolism.
Ques –2 What are the benefits of walking 1 hour a day?
Walking for one hour a day can improve cardiovascular health, increase endurance, strengthen bones and muscles, reduce stress and improve overall mental health.
Ques –3 Can walking for 1 hour reduce belly fat?
Yes, walking one hour a day can help reduce belly fat by burning calories and increasing overall body fat loss.
Ques –4 Is 1 hour walk sufficient?
Yes, walking for one hour a day is sufficient to reap the health benefits of walking and promote weight loss, as long as it is done consistently and at a moderate intensity.
