Walking (cont.)

Medical Author:
Medical Editor:

Where can I get more information about walking?








The Complete Guide to Walking, New and Revised: For Health, Weight Loss, and Fitness, by Mark Fenton

Calories burned per hour at different body weights
Walking 110 lbs. 125 lbs. 150 lbs. 174 lbs. 200 lbs.
Strolling less than 2 mph, level 100 114 136 159 182
Moderate pace, about 3 mph 175 199 239 278 318
Brisk pace, about 3.5 mph 200 227 273 318 364
Very brisk pace, about 4.5 mph 225 256 307 358 409
Moderate pace about 3 mph, uphill 300 341 409 477 545

Medically reviewed by Rambod Rouhbakhsh, MD, MBA, FAAFP; American Board of Family Medicine


Behavior Risk Factor Surveillance System - Centers for Disease Control 2003

Knowler WC, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metormin. N Engl J Med. 2002 Feb 7;346(6):393-403.

Hakim AA, et al Effects of walking on mortality among nonsmoking retired men. N Engl J Med. 1998 Jan 8;338(2):94-9.

Manson JE. A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. N Engl J Med. 1999 Aug 26;341(9):650-8.

Weuve J. Physical Activity, Including Walking, and Cognitive Function in Older Women . JAMA. 2004;292:1454-1461.

Krall EA et al. Walking is related to bone density and rates of bone loss. Am J Med. 1994 Jan;96(1):20-6.

Brooke-Wavell K et al Brisk walking reduces calcaneal bone loss in post-menopausal women. Clin Sci (Lond). 1997 Jan;92(1):75-80.

Dunn A et al. Exercise treatment for depression: efficacy and dose response. American Journal Of Preventive Medicine :2005 vol:28 iss:1 pg:1-8

Anne McTiernan et al Recreational Physical Activity and the Risk of Breast Cancer in Postmenopausal Women The Women's Health Initiative Cohort Study JAMA. 2003;290:1331-1336.

Trojian TH et al. Exercise and colon cancer: primary and secondary prevention. Curr Sports Med Rep. 2007 Apr;6(2):120-4.

Davison R. et al. Is Walking Sufficient Exercise for Health? Sports Medicine 16 (6): 369-373, 1993.

Murphy MH et al Training effects of short and long bouts of brisk walking in sedentary women. Med Sci Sports Exerc. 1998 Jan;30(1):152-7.

Wong CH. Habitual walking and its correlation to better physical function: implications for prevention of physical disability in older persons. J Gerontol A Biol Sci Med Sci. 2003 Jun;58(6):555-60.

Cavagna GA, Franzetti P., Mechanics of competition walking. J Physiol. 1981 Jun;315:243-51.

Hagberg JM, Coyle EF.,. Physiological determinants of endurance performance as studied in competitive racewalkers. Med Sci Sports Exerc. 1983;15(4):287-9.

Bergmann G, etal. J Biomech. Influence of shoes and heel strike on the loading of the hip joint. 1995 Jul;28(7):817-27.

Hui L et al. Effects of shoe inserts and heel height on foot pressure, impact force, and perceived comfort during walking. Appl Ergon. 2005 May; 36(3):355-62.

Pavlou KN, et al. Exercise as an adjunct to weight loss and maintenance in moderately obese subjects. Am J Clin Nutr. 1989 May;49(5 Suppl):1115-23.

Kayman, S. et al. (1990). Maintenance and relapse after weight loss in women: behavioral aspects. Am J Clin Nutr. 52(5), 800-7.

National Health Interview Survey 1998

Medically Reviewed by a Doctor on 1/7/2014