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Walking is the simplest and easiest form of exercise, it’s safe, and can be done by anyone, anywhere. According to research, thirty minutes of walking per day can help us to maintain our fitness levels, while keeping the entire body in motion. The more intense the pace, the better the exercise is for our muscles, and alternating between faster and slower walking is an excellent combination.

If done regularly and quickly enough, walking for exercise can improve cardiopulmonary function, enhance the immune system, improve mood and energy levels, and help to release endorphins, which provide a sense of euphoria, keep us calm and neutralize high levels of adrenaline in the body that are caused by stress.

Normal walking is done at an average speed of 4-5km per hour, which means that we cover a distance of about 1km in about 20 minutes. The average amount of calories we burn when walking ranges from 0.05 to 0.12 calories per minute, per kilogram of body weight (e.g. a man weighing 75kg burns 112 to 270 calories in about 30 minutes).