Briskwalk

brisk walking is one of the simplest and most effective forms of cardiovascular exercise for improving heart health, managing body weight, and increasing daily calorie expenditure... the number of calories burned during brisk walking depends on several factors, including body weight, walking speed, and duration of the activity... a commonly used method for estimating calorie expenditure is the MET (Metabolic Equivalent of Task) formula, which measures the energy cost of physical activities... The formula is:

Calories Burned = MET × Body Weight (kg) × Duration (hours)

for brisk walking, the MET value typically ranges from 4.3 to 6.3, depending on the walking speed... for example, a person weighing 80 kg who walks briskly at approximately 6.4 km/h (5.0 METs) for 1 hour would burn an estimated 400 calories (5.0 × 80 × 1 = 400 kcal)... similarly, if the same person walks for 30 minutes, the estimated calorie expenditure would be 200 calories... as body weight increases, the number of calories burned also increases because more energy is required to move a heavier body mass...

another practical method for estimating calories burned is based on distance traveled... the formula is:

Calories Burned ≈ Body Weight (kg) × Distance (km) × 0.75

for instance, a person weighing 85 kg who completes a 5 km brisk walk would burn approximately 319 calories (85 × 5 × 0.75 = 318.75 kcal)... this method is particularly useful for individuals who track their walking distance rather than the duration of their exercise... while these calculations provide estimates rather than exact values, they are useful for monitoring physical activity and setting fitness goals... regular brisk walking, especially when performed for 30 to 60 minutes a day, can significantly contribute to improved cardiovascular fitness, better blood sugar control, weight management, and overall health...