Burn Calories Walking
Prepare and check
Relaxed and easy
Let’s go walking
Research reports point out that walking for ten minutes
is beneficial to cardiopulmonary functions and walking
for twenty minutes will begin to achieve burn of excess
fat. The advice is to walk for a cumulative 30 minutes at
least every day. Ten thousand steps a day could achieve
about a 300 calorie burn in the body.
Clothing: There is no limit to what you wear when
walking. The main consideration is weather and season.
Choose breathable and sweat-absorbent materials in
spring and summer, and ensure enough warmth in
autumn and winter. Simply choose clothing that would
not affect natural movements of the body.
Walking speed vs. calorie burn
Shoes: Running shoes or casual shoes are good. Pay
attention to the anti-slipperiness, softness and flexibility
of the sole. It should neither be too hard nor thin to
effectively absorb the pressure exerted by the ground
when walking. At the same time, comfort and
breathability of the shoe interior should be considered.
Walking
form
Stroll
Normal
Fast
Walking speed
80 steps/minute
100 steps/minute
130 steps/minute
Time required to burn
300 calories (min.)
100 minutes
90 minutes
38 minutes
♥ Caring reminders:
Although walking is suitable for all ages, people
with heart disease, asthma or poor cardiopulmonary
functions should be mindful of their physical
conditions when walking. Stop immediately as soon
as feeling uncomfortable.
Additionally, people who are likely to have sore
knee joints are not recommended to walk fast.
Walking slowly and longer can also achieve the ideal
effect. Further, in order to keep up daily walking
exercise, it is strongly recommended that you find a
partner or pet and wear a pedometer. Let’s keep up
striding for health everyday!
♥ How many steps have you walked today?
Socks: Comfortable, cotton and thicker socks should be
worn when walking. Socks worn in summer should be
absorbent to keep the feet dry, while those worn in
winter should keep the feet warm and dry.
Hats: In summer, choose hats with a brim and
breathability to block off UV rays and prevent stroke. In
winter, choose warm, breathable and cozy hats.
Additionally, put on sunglasses with UV protection to
protect the eyes.
Ten Thousand Steps A Day
Your Health is Here to Stay
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Chin up, chest out and stomach in
Fist loosely around waist
Move naturally and relax shoulders
Take strides and walk ahead
Bureau of Health Promotion cares for you.
Towel or handkerchief: Bring a dry towel or large
handkerchief to wipe off sweat when walking.
Step counter: Research indicates that wearing a
pedometer can encourage and motivate individuals to
increase their daily walking steps more effectively. You
can also use the table on the left for an estimate.
Multiply the walking speed per minute by the amount of
walking time to calculate your daily steps walked.
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The Most Suitable Exercise for Mankind –
Walking
Regardless of age, place, time,
wealth….
According to a BHP survey, there are about 46% of
Taiwanese who generally lack exercise or obviously do
not exercise at all. Especially after people get into the
workforce, their physical activities of the body clearly
decrease, thus resulting in obesity and many chronic
diseases. Many people mistakenly think that increasing
physical activity means they must dedicate time, look
for suitable exercise venue and even spend money in the
gym. In fact, in our daily lives, ‘walking’ is dubbed by
the WHO as the perfect exercise, as not only does it not
have an age limit, it can be carried out any time. If
keeping it up, it is greatly beneficial to physical health!
Therefore, in order to promote the people’s physical
health, the BHP has promoted the ‘Ten thousand steps a
day, your health is here to stay’ initiative to encourage
all to walk for health everyday!
‘Ten thousand steps a day’ easily reached!
Modern medical research has proven that, besides the
steps walked in our regular lives, ten minutes of
continuous walking each time for a total of 30 minutes
would make ‘ten thousand steps a day’ not a difficult
goal to reach. If a destination is not far, try to avoid
driving or riding and walk instead. Or get off one or two
stops earlier if taking a bus. Otherwise taking the stairs
is an alternative choice.
Walking rhyme:
Chin up, chest out and stomach in
Fist loosely around waist
Move naturally and relax shoulders
Take strides and walk ahead
One step after another towards health
 Increase cardiopulmonary functions
Walking can enhance cardiovascular functions and
promote blood circulation. When coupled with
steady and regular deep breathes, it helps strengthen
functions of the respiratory system.
 Increase metabolism, prevent obesity and
control weight
Walking can increase the rate of human body
metabolism and burn calories. It delivers prominent
results in obesity prevention and weight control.
 Prevent high blood cholesterol and blood
pressure
Walking can promote blood circulation, lower the
level of cholesterol and triglycerides in blood,
effectively preventing hyperlipidemia and high
blood pressure.
 Enhance immunity
 Prevent and control diabetes
Overeating, lack of exercise and too much pressure
are important causes for diabetes in this
contemporary generation. Walking is an aerobic
exercise for the entire body. It can metabolize blood
sugar, relieve pressure, and promote blood
circulation; a rather fitting exercise for prevention
and control of diabetes. Diabetic patients are advised
to set their walking time at 1-2 hours after meals for
approximately 30 minutes each time. At least more
than 3 times a week is best recommended.
 Prevent osteoporosis
As age increases, the risk of osteoporosis also
increases. Walking is the best exercise for storing
bone deposits and strengthening bones. Keeping it
up can effectively prevent osteoporosis.
 Keep depression away and maintain a good
mood
People nowadays face much pressure. Walking can
relax the tight muscles, remove fatigue and anxiety,
improve blood circulation and oxygenation to the
brain, and increase memory, thinking ability and
work efficiency. Keeping up walking can energize
emotions and even nurture positive faith and courage,
and relieve pressure and depressed moods.
Walking is an aerobic exercise for the entire body. It
can enhance the body’s immunity and maintain
optimal physical and mental conditions.
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