THE IDEAL SPORT TO BEGIN YOUR FITNESS MISSION IS WALKING, HOWEVER THE STEP SMART WILL MEASURE ANY PHYSICAL ACTIVITY THAT YOU DO THAT INVOLVES MOVING YOUR FEET.

WHY START WALKING?

The popularity of walking as a weight loss activity is growing in leaps and bounds.

A regular walking program can help you to: • Burn Calories • Lose Weight • Reduce blood cholesterol • Lower blood pressure • Increase �tness • Boost bone strength For those of us who want to lose weight, walking is often the best exercise to get started on because: • It is one of the easiest exercises to do• It can be done almost anywhere at any time• Progress is easy to plan and measure over time• It isn't too taxing on the body so it can be done everyday• It can easily be done with others making motivation easier• Even a little bit can produce bene�cial results • A Step Smart wristband can help you set goals, measure your activity • You will �nd that a Step Smart wristband will help in motivating you to exercise more.

GETTING STARTED ON YOUR OWN WALKING PROGRAM

almost all of us can begin walking for weight loss and �tness because a walking program is simple and relatively inexpensive to start.

WALKING "EQUIPMENT"

The only essential equipment needed to get started walking are comfortable clothes and shoes, although the Step Smart will help you to get more from your walking.

As far as clothes are concerned, layering loose pieces of clothing often works best.

Because walking elevates our body temperature, layering clothes means that you can take off a layer or two as our body begins to heat up.

When it comes to shoes, those designed speci�cally for walking or jogging are best. To make sure we get the right shoes to suit our needs and walking style, buying shoes �tted by specialist shoe and sports apparel stores is a good idea.

As well as wearing comfortable shoes and clothes, it is almost always a good idea to wear a hat, sunglasses, a factor 30+ sunscreen and some Aerogard or similar insect repellent if we plan to walk between 11am and 3pm, especially in the warmer months of the year.

While not absolutely necessary to begin a walking program, a Step Smart wristband may provide valuable exercise feedback, as it allows you to set goals and measure just how you are doing. A mobile phone can be great in an emergency.

A must for anyone walking for more than 15 minutes is a water bottle full of clean refreshing water.

Once we have the right footwear, appropriate clothes and other necessities, put on your Step Smart and we're ready to go.

ALWAYS WARM UP BEFORE A WALK

every walking workout should begin with a brief warm-up and a few simple stretches.

For relatively short walks (under 5kms / 3miles), walking around the house or in place for a few minutes to get the blood �owing to the muscles before we attempt to stretch them should suf�ce.

As an absolute minimum, it is a good idea to stretch our calves, hamstrings (back of our upper leg) and quadriceps (thighs) before we start our proper walk.

Although walking primarily works the major muscles of the legs, it's always a good idea to stretch our back, shoulders and arms as well. This will help to loosen up any tension we may be carrying in our muscles and make our walk more enjoyable as well as more effective.

WHERE TO WALK AND HOW FAR

often the hardest part of any walking program is deciding where to walk and how far to walk.

For some of us, the thing that often makes this decision an easier one is the amount of time we have / or are prepared to devote to walking on any given day.

If we only have a little bit of time, there isn't too much point in wasting most of it traveling to scenic walking tracks to walk.

This time would be better spent actually walking.

If your time is limited, walking around our own neighbourhood for as long and as far as possible is often best.

If you have the time to travel to the beach or a local lake for added motivation and still have enough time for a considerable walk, then great, by all means let's do that. Otherwise, let's put what valuable time we have into actually walking.

In addition to the amount of time we have or make available, our current �tness level, injuries, and the number of kilojoules or calories we want to burn should also come into consideration when determining how far or for how long we should walk.

If our current �tness level or injuries limit the amount of walking we can do, we can start with very short walks – like a �ve-minute stroll for example – and gradually but consistently build on the distance and time as our �tness and health improves.

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk.

In addition, beginner walkers should forget about walking speed and concentrate on walking at a comfortable pace for the maximum amount of time.

As a general guide to walking speed, if you can't talk comfortably while walking, you are probably walking too fast.

How many kilojoules or calories we want to burn should also help determine how long we walk for each day.

Your Step Smart wristband will tell you how many calories you have burned over your normal body calorie burning needs. You can calculate the calories your body burns daily in order to do what it needs to do at this good site:

http://www.freedieting.com/tools/calorie_calculator.htm

Walking will burn calories and the rate of calories depends on the pace at which you walk. A good guide is as follows:

CALORIES BURNED PER KILO BY WALKING Speed/Weight 45kg 55kg 65kg 73kg 82kg 90kg 100kg 114kg 125kg 136kg 3.22kph / 2.0mph 57 68 80 91 102 114 125 142 156 170 4.00kph / 2.5mph 55 65 76 87 98 109 120 136 150 164 4.83kph / 3.0mph 53 64 74 85 95 106 117 133 146 159 5.60 kph / 3.5mph 52 62 73 83 94 104 114 130 143 156 6.44kph / 4.0mph 57 68 80 91 102 114 125 142 156 170 7.24 kph / 4.5mph 64 76 89 102 115 127 140 159 175 191 9.00kph / 5.0mph 73 87 102 116 131 145 160 182 200 218

As your �tness improves, we should all try to walk a little faster and a little further so we can burn even more kilojoules or calories.

OTHER GREAT WALKING TIPS

once you have gotten started on your walking program (which is by far the hardest part), you should try to make your walks as effective and safe as possible.Here's a few of our very best tips to help you do just that: When walking, try to focus on good posture, keeping your head lifted and shoulders relaxed. Always try to swing your arms naturally and breathe deeply. If we can't catch our breath, we should slow down and avoid hills. Once we have reached a point where we can walk a few kilometers, we should start to vary the intensity and increase the length of our walks. Walking hills, in addition to increasing our �tness and burning extra calories, is a great way to tone your legs and butt. Don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to music whilst walking is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traf�c that you may not hear. It can be very motivating and rewarding to keep track of your improved �tness looking at the graphs in the Step Smart app that shows you how you are doing over time.It can also be very motivating and rewarding to sign up for, and participate in a walking event, particularly if your entry fee goes to a good cause like the local children's hospital or some other equally worthy charity. Many experts recommend that a person walk a minimum of 20 minutes a day. But there are no hard and fast rules, just try to walk as long as you can, as often as you can.Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you �t!If you'd eventually like to add jogging to your exercise program, incorporate some very short jogs into your walks and over time increase the number of those jogs and their duration (for example, walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, etc).For maximum enjoyment, motivation and safety, �nd a walking partner to share your walks with. Choose from family (including your dog(s)), friends, colleagues and neighbours with similar weight loss and �tness goals to you.Be very careful walking at night or early in the morning when it is dark. Where re�ective clothes so you are more visible to cars and be careful where you step, potholes and overhanging branches can be particularly dangerous when unseen.

WHY START WALKING?

The popularity of walking as a weight loss activity is growing in leaps and bounds.

A regular walking program can help you to: • Burn Calories • Lose Weight • Reduce blood cholesterol • Lower blood pressure • Increase �tness • Boost bone strength For those of us who want to lose weight, walking is often the best exercise to get started on because: • It is one of the easiest exercises to do• It can be done almost anywhere at any time• Progress is easy to plan and measure over time• It isn't too taxing on the body so it can be done everyday• It can easily be done with others making motivation easier• Even a little bit can produce bene�cial results • A Step Smart wristband can help you set goals, measure your activity • You will �nd that a Step Smart wristband will help in motivating you to exercise more.

GETTING STARTED ON YOUR OWN WALKING PROGRAM

almost all of us can begin walking for weight loss and �tness because a walking program is simple and relatively inexpensive to start.

WALKING "EQUIPMENT"

The only essential equipment needed to get started walking are comfortable clothes and shoes, although the Step Smart will help you to get more from your walking.

As far as clothes are concerned, layering loose pieces of clothing often works best.

Because walking elevates our body temperature, layering clothes means that you can take off a layer or two as our body begins to heat up.

When it comes to shoes, those designed speci�cally for walking or jogging are best. To make sure we get the right shoes to suit our needs and walking style, buying shoes �tted by specialist shoe and sports apparel stores is a good idea.

As well as wearing comfortable shoes and clothes, it is almost always a good idea to wear a hat, sunglasses, a factor 30+ sunscreen and some Aerogard or similar insect repellent if we plan to walk between 11am and 3pm, especially in the warmer months of the year.

While not absolutely necessary to begin a walking program, a Step Smart wristband may provide valuable exercise feedback, as it allows you to set goals and measure just how you are doing. A mobile phone can be great in an emergency.

A must for anyone walking for more than 15 minutes is a water bottle full of clean refreshing water.

Once we have the right footwear, appropriate clothes and other necessities, put on your Step Smart and we're ready to go.

ALWAYS WARM UP BEFORE A WALK

every walking workout should begin with a brief warm-up and a few simple stretches.

For relatively short walks (under 5kms / 3miles), walking around the house or in place for a few minutes to get the blood �owing to the muscles before we attempt to stretch them should suf�ce.

As an absolute minimum, it is a good idea to stretch our calves, hamstrings (back of our upper leg) and quadriceps (thighs) before we start our proper walk.

Although walking primarily works the major muscles of the legs, it's always a good idea to stretch our back, shoulders and arms as well. This will help to loosen up any tension we may be carrying in our muscles and make our walk more enjoyable as well as more effective.

WHERE TO WALK AND HOW FAR

often the hardest part of any walking program is deciding where to walk and how far to walk.

For some of us, the thing that often makes this decision an easier one is the amount of time we have / or are prepared to devote to walking on any given day.

If we only have a little bit of time, there isn't too much point in wasting most of it traveling to scenic walking tracks to walk.

This time would be better spent actually walking.

If your time is limited, walking around our own neighbourhood for as long and as far as possible is often best.

If you have the time to travel to the beach or a local lake for added motivation and still have enough time for a considerable walk, then great, by all means let's do that. Otherwise, let's put what valuable time we have into actually walking.

In addition to the amount of time we have or make available, our current �tness level, injuries, and the number of kilojoules or calories we want to burn should also come into consideration when determining how far or for how long we should walk.

If our current �tness level or injuries limit the amount of walking we can do, we can start with very short walks – like a �ve-minute stroll for example – and gradually but consistently build on the distance and time as our �tness and health improves.

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk.

In addition, beginner walkers should forget about walking speed and concentrate on walking at a comfortable pace for the maximum amount of time.

As a general guide to walking speed, if you can't talk comfortably while walking, you are probably walking too fast.

How many kilojoules or calories we want to burn should also help determine how long we walk for each day.

Your Step Smart wristband will tell you how many calories you have burned over your normal body calorie burning needs. You can calculate the calories your body burns daily in order to do what it needs to do at this good site:

http://www.freedieting.com/tools/calorie_calculator.htm

Walking will burn calories and the rate of calories depends on the pace at which you walk. A good guide is as follows:

CALORIES BURNED PER KILO BY WALKING Speed/Weight 45kg 55kg 65kg 73kg 82kg 90kg 100kg 114kg 125kg 136kg 3.22kph / 2.0mph 57 68 80 91 102 114 125 142 156 170 4.00kph / 2.5mph 55 65 76 87 98 109 120 136 150 164 4.83kph / 3.0mph 53 64 74 85 95 106 117 133 146 159 5.60 kph / 3.5mph 52 62 73 83 94 104 114 130 143 156 6.44kph / 4.0mph 57 68 80 91 102 114 125 142 156 170 7.24 kph / 4.5mph 64 76 89 102 115 127 140 159 175 191 9.00kph / 5.0mph 73 87 102 116 131 145 160 182 200 218

As your �tness improves, we should all try to walk a little faster and a little further so we can burn even more kilojoules or calories.

OTHER GREAT WALKING TIPS

once you have gotten started on your walking program (which is by far the hardest part), you should try to make your walks as effective and safe as possible.Here's a few of our very best tips to help you do just that: When walking, try to focus on good posture, keeping your head lifted and shoulders relaxed. Always try to swing your arms naturally and breathe deeply. If we can't catch our breath, we should slow down and avoid hills. Once we have reached a point where we can walk a few kilometers, we should start to vary the intensity and increase the length of our walks. Walking hills, in addition to increasing our �tness and burning extra calories, is a great way to tone your legs and butt. Don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to music whilst walking is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traf�c that you may not hear. It can be very motivating and rewarding to keep track of your improved �tness looking at the graphs in the Step Smart app that shows you how you are doing over time.It can also be very motivating and rewarding to sign up for, and participate in a walking event, particularly if your entry fee goes to a good cause like the local children's hospital or some other equally worthy charity. Many experts recommend that a person walk a minimum of 20 minutes a day. But there are no hard and fast rules, just try to walk as long as you can, as often as you can.Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you �t!If you'd eventually like to add jogging to your exercise program, incorporate some very short jogs into your walks and over time increase the number of those jogs and their duration (for example, walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, etc).For maximum enjoyment, motivation and safety, �nd a walking partner to share your walks with. Choose from family (including your dog(s)), friends, colleagues and neighbours with similar weight loss and �tness goals to you.Be very careful walking at night or early in the morning when it is dark. Where re�ective clothes so you are more visible to cars and be careful where you step, potholes and overhanging branches can be particularly dangerous when unseen.

WHY START WALKING?

The popularity of walking as a weight loss activity is growing in leaps and bounds.

A regular walking program can help you to: • Burn Calories • Lose Weight • Reduce blood cholesterol • Lower blood pressure • Increase �tness • Boost bone strength For those of us who want to lose weight, walking is often the best exercise to get started on because: • It is one of the easiest exercises to do• It can be done almost anywhere at any time• Progress is easy to plan and measure over time• It isn't too taxing on the body so it can be done everyday• It can easily be done with others making motivation easier• Even a little bit can produce bene�cial results • A Step Smart wristband can help you set goals, measure your activity • You will �nd that a Step Smart wristband will help in motivating you to exercise more.

GETTING STARTED ON YOUR OWN WALKING PROGRAM

almost all of us can begin walking for weight loss and �tness because a walking program is simple and relatively inexpensive to start.

WALKING "EQUIPMENT"

The only essential equipment needed to get started walking are comfortable clothes and shoes, although the Step Smart will help you to get more from your walking.

As far as clothes are concerned, layering loose pieces of clothing often works best.

Because walking elevates our body temperature, layering clothes means that you can take off a layer or two as our body begins to heat up.

When it comes to shoes, those designed speci�cally for walking or jogging are best. To make sure we get the right shoes to suit our needs and walking style, buying shoes �tted by specialist shoe and sports apparel stores is a good idea.

As well as wearing comfortable shoes and clothes, it is almost always a good idea to wear a hat, sunglasses, a factor 30+ sunscreen and some Aerogard or similar insect repellent if we plan to walk between 11am and 3pm, especially in the warmer months of the year.

While not absolutely necessary to begin a walking program, a Step Smart wristband may provide valuable exercise feedback, as it allows you to set goals and measure just how you are doing. A mobile phone can be great in an emergency.

A must for anyone walking for more than 15 minutes is a water bottle full of clean refreshing water.

Once we have the right footwear, appropriate clothes and other necessities, put on your Step Smart and we're ready to go.

ALWAYS WARM UP BEFORE A WALK

every walking workout should begin with a brief warm-up and a few simple stretches.

For relatively short walks (under 5kms / 3miles), walking around the house or in place for a few minutes to get the blood �owing to the muscles before we attempt to stretch them should suf�ce.

As an absolute minimum, it is a good idea to stretch our calves, hamstrings (back of our upper leg) and quadriceps (thighs) before we start our proper walk.

Although walking primarily works the major muscles of the legs, it's always a good idea to stretch our back, shoulders and arms as well. This will help to loosen up any tension we may be carrying in our muscles and make our walk more enjoyable as well as more effective.

WHERE TO WALK AND HOW FAR

often the hardest part of any walking program is deciding where to walk and how far to walk.

For some of us, the thing that often makes this decision an easier one is the amount of time we have / or are prepared to devote to walking on any given day.

If we only have a little bit of time, there isn't too much point in wasting most of it traveling to scenic walking tracks to walk.

This time would be better spent actually walking.

If your time is limited, walking around our own neighbourhood for as long and as far as possible is often best.

If you have the time to travel to the beach or a local lake for added motivation and still have enough time for a considerable walk, then great, by all means let's do that. Otherwise, let's put what valuable time we have into actually walking.

In addition to the amount of time we have or make available, our current �tness level, injuries, and the number of kilojoules or calories we want to burn should also come into consideration when determining how far or for how long we should walk.

If our current �tness level or injuries limit the amount of walking we can do, we can start with very short walks – like a �ve-minute stroll for example – and gradually but consistently build on the distance and time as our �tness and health improves.

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk.

In addition, beginner walkers should forget about walking speed and concentrate on walking at a comfortable pace for the maximum amount of time.

As a general guide to walking speed, if you can't talk comfortably while walking, you are probably walking too fast.

How many kilojoules or calories we want to burn should also help determine how long we walk for each day.

Your Step Smart wristband will tell you how many calories you have burned over your normal body calorie burning needs. You can calculate the calories your body burns daily in order to do what it needs to do at this good site:

http://www.freedieting.com/tools/calorie_calculator.htm

Walking will burn calories and the rate of calories depends on the pace at which you walk. A good guide is as follows:

CALORIES BURNED PER KILO BY WALKING Speed/Weight 45kg 55kg 65kg 73kg 82kg 90kg 100kg 114kg 125kg 136kg 3.22kph / 2.0mph 57 68 80 91 102 114 125 142 156 170 4.00kph / 2.5mph 55 65 76 87 98 109 120 136 150 164 4.83kph / 3.0mph 53 64 74 85 95 106 117 133 146 159 5.60 kph / 3.5mph 52 62 73 83 94 104 114 130 143 156 6.44kph / 4.0mph 57 68 80 91 102 114 125 142 156 170 7.24 kph / 4.5mph 64 76 89 102 115 127 140 159 175 191 9.00kph / 5.0mph 73 87 102 116 131 145 160 182 200 218

As your �tness improves, we should all try to walk a little faster and a little further so we can burn even more kilojoules or calories.

OTHER GREAT WALKING TIPS

once you have gotten started on your walking program (which is by far the hardest part), you should try to make your walks as effective and safe as possible.Here's a few of our very best tips to help you do just that: When walking, try to focus on good posture, keeping your head lifted and shoulders relaxed. Always try to swing your arms naturally and breathe deeply. If we can't catch our breath, we should slow down and avoid hills. Once we have reached a point where we can walk a few kilometers, we should start to vary the intensity and increase the length of our walks. Walking hills, in addition to increasing our �tness and burning extra calories, is a great way to tone your legs and butt. Don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to music whilst walking is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traf�c that you may not hear. It can be very motivating and rewarding to keep track of your improved �tness looking at the graphs in the Step Smart app that shows you how you are doing over time.It can also be very motivating and rewarding to sign up for, and participate in a walking event, particularly if your entry fee goes to a good cause like the local children's hospital or some other equally worthy charity. Many experts recommend that a person walk a minimum of 20 minutes a day. But there are no hard and fast rules, just try to walk as long as you can, as often as you can.Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you �t!If you'd eventually like to add jogging to your exercise program, incorporate some very short jogs into your walks and over time increase the number of those jogs and their duration (for example, walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, etc).For maximum enjoyment, motivation and safety, �nd a walking partner to share your walks with. Choose from family (including your dog(s)), friends, colleagues and neighbours with similar weight loss and �tness goals to you.Be very careful walking at night or early in the morning when it is dark. Where re�ective clothes so you are more visible to cars and be careful where you step, potholes and overhanging branches can be particularly dangerous when unseen.

WHY START WALKING?

The popularity of walking as a weight loss activity is growing in leaps and bounds.

A regular walking program can help you to: • Burn Calories • Lose Weight • Reduce blood cholesterol • Lower blood pressure • Increase �tness • Boost bone strength For those of us who want to lose weight, walking is often the best exercise to get started on because: • It is one of the easiest exercises to do• It can be done almost anywhere at any time• Progress is easy to plan and measure over time• It isn't too taxing on the body so it can be done everyday• It can easily be done with others making motivation easier• Even a little bit can produce bene�cial results • A Step Smart wristband can help you set goals, measure your activity • You will �nd that a Step Smart wristband will help in motivating you to exercise more.

GETTING STARTED ON YOUR OWN WALKING PROGRAM

almost all of us can begin walking for weight loss and �tness because a walking program is simple and relatively inexpensive to start.

WALKING "EQUIPMENT"

The only essential equipment needed to get started walking are comfortable clothes and shoes, although the Step Smart will help you to get more from your walking.

As far as clothes are concerned, layering loose pieces of clothing often works best.

Because walking elevates our body temperature, layering clothes means that you can take off a layer or two as our body begins to heat up.

When it comes to shoes, those designed speci�cally for walking or jogging are best. To make sure we get the right shoes to suit our needs and walking style, buying shoes �tted by specialist shoe and sports apparel stores is a good idea.

As well as wearing comfortable shoes and clothes, it is almost always a good idea to wear a hat, sunglasses, a factor 30+ sunscreen and some Aerogard or similar insect repellent if we plan to walk between 11am and 3pm, especially in the warmer months of the year.

While not absolutely necessary to begin a walking program, a Step Smart wristband may provide valuable exercise feedback, as it allows you to set goals and measure just how you are doing. A mobile phone can be great in an emergency.

A must for anyone walking for more than 15 minutes is a water bottle full of clean refreshing water.

Once we have the right footwear, appropriate clothes and other necessities, put on your Step Smart and we're ready to go.

ALWAYS WARM UP BEFORE A WALK

every walking workout should begin with a brief warm-up and a few simple stretches.

For relatively short walks (under 5kms / 3miles), walking around the house or in place for a few minutes to get the blood �owing to the muscles before we attempt to stretch them should suf�ce.

As an absolute minimum, it is a good idea to stretch our calves, hamstrings (back of our upper leg) and quadriceps (thighs) before we start our proper walk.

Although walking primarily works the major muscles of the legs, it's always a good idea to stretch our back, shoulders and arms as well. This will help to loosen up any tension we may be carrying in our muscles and make our walk more enjoyable as well as more effective.

WHERE TO WALK AND HOW FAR

often the hardest part of any walking program is deciding where to walk and how far to walk.

For some of us, the thing that often makes this decision an easier one is the amount of time we have / or are prepared to devote to walking on any given day.

If we only have a little bit of time, there isn't too much point in wasting most of it traveling to scenic walking tracks to walk.

This time would be better spent actually walking.

If your time is limited, walking around our own neighbourhood for as long and as far as possible is often best.

If you have the time to travel to the beach or a local lake for added motivation and still have enough time for a considerable walk, then great, by all means let's do that. Otherwise, let's put what valuable time we have into actually walking.

In addition to the amount of time we have or make available, our current �tness level, injuries, and the number of kilojoules or calories we want to burn should also come into consideration when determining how far or for how long we should walk.

If our current �tness level or injuries limit the amount of walking we can do, we can start with very short walks – like a �ve-minute stroll for example – and gradually but consistently build on the distance and time as our �tness and health improves.

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk.

In addition, beginner walkers should forget about walking speed and concentrate on walking at a comfortable pace for the maximum amount of time.

As a general guide to walking speed, if you can't talk comfortably while walking, you are probably walking too fast.

How many kilojoules or calories we want to burn should also help determine how long we walk for each day.

Your Step Smart wristband will tell you how many calories you have burned over your normal body calorie burning needs. You can calculate the calories your body burns daily in order to do what it needs to do at this good site:

http://www.freedieting.com/tools/calorie_calculator.htm

Walking will burn calories and the rate of calories depends on the pace at which you walk. A good guide is as follows:

CALORIES BURNED PER KILO BY WALKING Speed/Weight 45kg 55kg 65kg 73kg 82kg 90kg 100kg 114kg 125kg 136kg 3.22kph / 2.0mph 57 68 80 91 102 114 125 142 156 170 4.00kph / 2.5mph 55 65 76 87 98 109 120 136 150 164 4.83kph / 3.0mph 53 64 74 85 95 106 117 133 146 159 5.60 kph / 3.5mph 52 62 73 83 94 104 114 130 143 156 6.44kph / 4.0mph 57 68 80 91 102 114 125 142 156 170 7.24 kph / 4.5mph 64 76 89 102 115 127 140 159 175 191 9.00kph / 5.0mph 73 87 102 116 131 145 160 182 200 218

As your �tness improves, we should all try to walk a little faster and a little further so we can burn even more kilojoules or calories.

OTHER GREAT WALKING TIPS

once you have gotten started on your walking program (which is by far the hardest part), you should try to make your walks as effective and safe as possible.Here's a few of our very best tips to help you do just that: When walking, try to focus on good posture, keeping your head lifted and shoulders relaxed. Always try to swing your arms naturally and breathe deeply. If we can't catch our breath, we should slow down and avoid hills. Once we have reached a point where we can walk a few kilometers, we should start to vary the intensity and increase the length of our walks. Walking hills, in addition to increasing our �tness and burning extra calories, is a great way to tone your legs and butt. Don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to music whilst walking is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traf�c that you may not hear. It can be very motivating and rewarding to keep track of your improved �tness looking at the graphs in the Step Smart app that shows you how you are doing over time.It can also be very motivating and rewarding to sign up for, and participate in a walking event, particularly if your entry fee goes to a good cause like the local children's hospital or some other equally worthy charity. Many experts recommend that a person walk a minimum of 20 minutes a day. But there are no hard and fast rules, just try to walk as long as you can, as often as you can.Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you �t!If you'd eventually like to add jogging to your exercise program, incorporate some very short jogs into your walks and over time increase the number of those jogs and their duration (for example, walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, etc).For maximum enjoyment, motivation and safety, �nd a walking partner to share your walks with. Choose from family (including your dog(s)), friends, colleagues and neighbours with similar weight loss and �tness goals to you.Be very careful walking at night or early in the morning when it is dark. Where re�ective clothes so you are more visible to cars and be careful where you step, potholes and overhanging branches can be particularly dangerous when unseen.