Walking can help decrease the risk of heart attack, the risk of developing type 2 diabetics and reduce the risk of bone fracture. The best way to lose weight by walking is to take longer, moderately peaced walk (40 minutes at 60%-65% heart rate). Shorter, faster walks (20-25 minutes at 75%-85% maximum heart rate) are the best for conditioning the heart and lungs. Brisk walking help reduce body fat, lower blood pressure, reduce stress and depression levels and increase high-density lipoprotein as well as improves cancer survival rates particularly breast and colon cancer. Walking briskly for one mile in 15 minutes burns approximately the same amount of calories as jogging an equal distance in 8,5 minutes. A person burns essentially the same amount of calories whatever they run or walk a mile. Experts suggest that walking 6000 steps a day to improve health and 10000 steps a day to lose weight. Now shopping can be your cardio again!

Walking burns anywhere from 90 to 200 calories in 30 minutes. You burn fewer calories if you walk at the strolling rate of a 30-minute mile. You burn more calories walking at the brisk rate of a 17-minute mile.