Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking offers protection against two of our major killers. Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging. In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons. For example, studies show that a 110-pound person burns about half as many calories as a 216 pound person walking at the same pace for the same distance. Although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects.
Recent studies show that there are also residual benefits to vigorous exercise.
For a period of time after a dynamic workout, one's metabolism remains elevated above normal which results in additional calories burned. That's because it's virtually injury-free and has the lowest dropout rate of any form of exercise. Like other forms of exercise, walking appears to have a substantial psychological payoff. Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook improves. Walking also can exert a favorable influence on personal habits.