Can You Burn More Calories When You Walk Slowly or Fast?

Not every type of exercise can help you burn calories steadily, strengthen your bone density and clear your mind, but a walk several times per week can provide these benefits and more. Walking isn't the fastest way to burn calories, but it can be an effective way to keep in shape. Avoid overexerting yourself, especially if you are recovering from an injury or new to exercise, but if your chief goal is to burn calories to shed a few pounds, put some spring in your step. The faster the pace you maintain, the more calories you'll burn.

  1. Walking Calories Burned

    • You'll burn more calories during a walk at a faster pace than a walk at a slower pace. A 155-pound person will burn 149 calories in 30 minutes of walking at 3.5 mph, 167 calories in 30 minutes of walking at 4 mph and 186 calories in 30 minutes of walking at 4.5 mph, according to Harvard Medical School. Someone who weighs 185 pounds will burn 178, 200 and 222 calories, respectively, during the three workouts.

    Walking Considerations

    • Although you'll burn more calories per minute if you can maintain a faster walking pace than a slower walking pace, consider the length of your overall workout. If you can't maintain a fast pace for a long duration, tailor your workout accordingly. For example, during an hourlong walk, walk at a brisk pace of 4.5 mph for 20 minutes and then spend the additional 40 minutes at 3.5 or 3 mph.

    Walking Length

    • The longer you walk, the more calories you'll burn and the more health benefits you'll receive. The U.S. Department of Health and Human Services advises that adults get a minimum of 150 minutes of moderate aerobic exercise per week. To receive even more benefits, you should set a goal of walking at least 300 minutes per week. While the 300-minute goal might seem daunting, a 45-minute daily walk can help you eclipse it.

    Walking Benefits

    • Although walking might lack the intensity of some other forms of exercise, this simple workout is loaded with benefits. MayoClinic.com notes regular walks can not only help you burn enough calories to keep a healthy weight, but can also improve the strength of your bones, increase your balance and help you successfully manage or altogether avoid such medical conditions as high blood pressure and diabetes. If you're stressed or depressed, you may experience an elevated mood during and after your walk.