The health benefits of your daily walk

An old-fashioned walk has been extremely popular for a longer (corona) time. The Netherlands has started walking en masse since the pandemic. Good for the mind, but secretly you also want to know what it does to your body. How many calories do you really burn?

During various lockdowns, many people have found out how much fun walking is. A walk after a working day at home is a lot more satisfying than plopping straight on the couch with WhatsApp and television images in the background. You do have to walk a good distance to burn serious calories, though. Fortunately, it is addictive.

Burn calories while walking

In short, if you want to lose weight, a popular goal during and especially after lockdowns, it’s about burning more calories than you take in. Walking will help you along the way. The further and more active, the more you burn.

How many calories you burn depends on several factors, such as weight, speed, age, gender and of course distance. If an 80-kilo man takes a 1-hour walk at a speed of 5 to 6 kilometers per hour, he burns 344 calories, according to dietician Sascha de Jong. If he walks for 3 hours, he burns 1,032 calories. At a speed of 6 to 7 kilometers per hour, he can assume 400 kcal per hour. You can calculate it for yourself using this calculator.

hiking vs. to walk

It’s recommended to burn between 2,000 and 2,500 calories per day, so walking is a great tool for your quarantine pounds. It is even better to hike, a more active form of walking over rougher surfaces, with or without altimeters. This activity burns 1,064 calories per 2 hours, according to a Harvard Health study.

two people walking in nature

Faster metabolism thanks to a walk

Another benefit of walking and hiking is an increased heart rate. The form of exercise also speeds up your metabolism, so that you burn more calories. A walk of 20 minutes after eating already has an effect. If you want to lose weight without a strict diet: also check these natural ways to speed up your metabolism.

Make sure you have good walking shoes

Nice and nice, those calories burned, but if you get foot injuries from the wrong footwear, it’s short-lived. Forget those huge mountain boots. They are heavy and especially useful during technical hikes in the mountains. We recommend trail running shoes for regular walking and hiking. Not the variants for technical tracks, but hybrid models. These shoes are light, flexible and yet have a sturdy sole with a lot of grip. You can walk, run, hike and trail run on it. You will find good and stylish options here.

No magic bullet for weight loss

Just to be sure, we’ll say it here: walking is not a magic bullet for overweight people who want to lose weight. Everything starts with a healthy diet. Read more healthy and functional food here.

Are you still looking for good hiking trails, but don’t feel like meeting hordes of other hikers? These are 10 tips.

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The health benefits of your daily walk