每天步行几英里，每周五天需要大量时间，但是如果您养成一生的习惯，那么回报可能会很大。每天步行五英里有很多好处，包括高卡路里燃烧和减肥。
Tip
You lose one pound when you burn 3,500 calories and you can burn up to 444 calories per hour depending on your body weight and how fast you walk. At this rate, you can lose approximately one pound per week assuming your diet remains unchanged.
Calorie Burn From Walking
步行五英里可能是一项耗时的活动，但是燃烧的卡路里值得。您的卡路里燃烧速度越快，您的体重就越多。例如，如果您以每小时三英里半行走，一个125磅重的人每小时会燃烧大约240卡路里的卡路里，一个185磅的人每小时会燃烧356卡路里的卡路里。Harvard Health Publishing. At this rate, you can complete five miles in about one hour and 26 minutes.
If you increase your pace to four and a half miles per hour, you can complete five miles injust over an hour. At this pace, a 125-pound person will burn 300 calories and a 185-pound person will burn 444 calories per hour.
While it can be tempting to walk as quickly as possible to complete your five miles and benefit from the additional calorie burn, you should start your exercise program slowly. This helps you to avoid injury and overly sore muscles that can derail your progress.
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Weight Loss Formula
In order to lose one pound of body weight, you must burn or consume 3,500 calories less than your body needs. For healthy weight loss, aim to lose one to two pounds per week, advises theCenters for Disease Control and Prevention. You can lose up to one pound per week by walking five miles per day, depending on your body weight and the speed at which you walk.
If you want to lose weight but cannot commit to the time to walk five miles daily, you can still achieve your weight loss goals. In addition to walking five miles a day a couple of days per week, make adjustments to your diet to consume fewer calories and maintain your one to two pounds of weight loss each week.
You can do this by making some simple changes in your diet. Focus on eating lean meats and proteins, fruits and vegetables and whole grains. Substitute high fat milk, yogurt and cheese for low- or no-fat options. Make healthy choices when you go out to eat. For example, order a side salad instead of french fries or chips.
每天步行五英里：好处
In addition to burning calories and helping you achieve your weight loss goals, walking five miles a day offersmany benefits. Walking, especially at a faster pace, has a good cardiovascular benefit and improves your heart health and decreases your risk for a cardiovascular event, advisesHarvard Health Publishing.
这包括提高血压和胆固醇水平，并降低糖尿病和肥胖的风险。定期运动还可以改善您的心理健康，并有助于减轻压力和抑郁症，并有助于保护您免受痴呆症的发展。
在跑步时，燃烧的卡路里更多，可以说是一种更好的有氧运动，每次脚部登陆时，它也会给关节带来很大的压力和压力。当您走路时，一英尺始终将一只脚牢固地放在地面上，因此每次脚部造成far less impacton your joints. Walking is also a very practical means of transportation and a good way to get where you are going while getting all the benefits of exercise.