POTENTIAL WEIGHT CONTROL BENEFIT OF ADDING A 2 OR 3 MILE (PLUS STAIRS)

WALKING ROUTE TO YOUR DAILY ROUTINE

[Adapted from Viterbo Health Improvement Program (VEHIP) “Murphy Center Walking Route”]

 

                                                                THE 2 MILE ROUTE*                                                                     THE 3 MILE ROUTE**

 

 

YOUR

WEIGHT

IN POUNDS (lb.)

APPROXIMATE EXTRA CALORIES (kcal) BURNED DAILY BY COMPLETING 2 MILE ROUTE  IN PLACE OF

OF SITTING

(kcal)

EQUALS THE CALORIES CONTAINED IN THIS MANY POUNDS OF ADIPOSE TISSUE IF COMPLETED EVERY DAY FOR 1 YEAR

 (lb.)

APPROXIMATE EXTRA CALORIES (kcal) BURNED DAILY BY COMPLETING 3 MILE ROUTE IN PLACE

OF SITTING
(kcal)

EQUALS THE CALORIES CONTAINED IN THIS MANY POUNDS OF ADIPOSE TISSUE IF COMPLETED EVERY DAY FOR 1 YEAR

 (lb.)

120

135

13

183

18

 

130

146

14

200

20

 

140

158

15

216

21

 

150

168

16

230

23

 

160

180

18

246

24

 

170

192

19

262

26

 

180

202

20

277

27

 

190

214

21

292

29

 

200

225

22

308

30

 

210

237

23

323

32

 

220

248

24

339

33

 

*THE 2 MILE ROUTE is walking 4 times around the block on which Murphy Center lies (Jackson St. to Winnebago St.) plus climbing and descending the Murphy Center stairs (1st to 5th floor) 4 times.

**THE 3 MILE ROUTE is walking 6 times around the Murphy Center block  (Jackson St. to Winnebago St.) plus climbing and descending the Murphy Center stairs (1st to 5th floor) 4 times.

 

For your information:  Ascending and descending one flight of stairs that contains 15 steps burns about .022 kcal per lb. of body weight.  e.g., a 135 lb. person would burn about 3 kcal (.022 kcal/lb. X 135 lbs.) per flight and a 180 lb. person would burn about 4 kcal per flight. [Source: Guthrie, H. (1989).  Introductory Nutrition.  (p. 178) St Louis:  Times Mirror/Mosby College Publishing.

 

IMPORTANT:  Because some individuals can experience adverse effects when increasing their physical activity level, we recommend you obtain your physician’s approval before engaging in this walking route.