HOW MANY CALORIES CAN YOU BURN?

Both running and walking at a good pace are effective ways to shed body fat and lose weight. But the calories you’ll burn depends on your speed, the distance you cover, your body weight and your overall level of fitness.

✢ WALKING: CALORIES BURNT PER HOUR

Leisurely stroll

Around 150 calories, walking at two miles per hour.

Moderate pace

Around 220 calories, walking at three miles per hour.

Brisk walk

Around 300 calories, walking at four miles per hour.

✢ RUNNING: CALORIES BURNT PER HOUR

Light jog

Around 550 calories, running at five miles per hour.

Steady run

Around 680 calories, running at six miles per hour.

Strenuous pace

Around 780 calories, running at seven miles per hour.

Do you like to head off the beaten track? Then you could burn 10% more calories than you would when stomping the pavements, thanks to the challenge of different terrains and gradients, which helps to improve fitness and builds body strength. Equip yourself with a good pair of trail shoes for better protection and stability on rocky terrain.

Aim to reach 60-70% of your maximum heart rate. Subtract your age from the number 220 to work out your maximum heart rate and monitor your heart rate on the go with a fitness tracker.

THE VERDICT

Both walking and running offer gains, depending on your health goals. Incorporate either into your weekly routine and you’ll notice positive physical changes fairly quickly. The benefits of running and walking include a leaner body, healthier weight and improved mobility. Long-term, you’ll also prevent the risk of developing serious health conditions, such as diabetes, heart disease, strokes and cancer. Aim to include a few runs a week, and a walk every day. Staying active is one of the best things you can do for your health.