Walking is a simple and enjoyable activity that is not only good for your mental health but also for your body composition and overall health. The benefits of walking are numerous, and anyone can easily incorporate it into their day.

Here are some reasons why and how walking is so good for your body composition and general health:

1. Walking helps you lose weight and maintain a healthy body composition
   Walking is a great way to burn calories and increase your metabolic rate. It can help you lose weight and maintain healthy body composition. Walking at a moderate pace for 30-60 minutes can burn up to 300 calories, depending on your weight and walking speed of course. Walking also helps build lean muscle, which can increase your metabolic rate and improve your body composition.
2. Walking improves cardiovascular health
   Walking is low-impact (good for the joints) exercise that can improve your heart health. It can help lower your blood pressure, reduce your risk of heart disease, and stroke, and improve your cholesterol levels. Walking can also help increase your endurance, making everyday activities easier.
3. Walking improves bone density and joint health
   Walking can help improve bone density and reduce the risk of osteoporosis. It can also help improve joint health by lubricating and strengthening the joints. Walking can help reduce the risk of arthritis and improve overall mobility as well.
4. Walking improves mental health
   Walking can help improve mental health by reducing stress and anxiety, improving mood, and boosting self-esteem. Walking outdoors in nature can be particularly beneficial for mental health, as it provides a calming and restorative environment.
5. Walking is a low-cost and low-risk exercise
   Walking is a low-cost and low-risk exercise that is accessible to everyone. You don’t need any special equipment or a gym membership to start walking. You can even get this done whilst on holiday or when you’re working away.

The number of calories burned while walking per kilometer (km) depends on several factors, including your body weight, walking speed, and the terrain you are walking on. Generally, the more you weigh and the faster you walk, the more calories you will burn per km. Here is a general estimate of the number of calories burned while walking per km for an average person who weighs around 70 kg

• Walking at a slow pace (3 km/h or 1.9 mph): around 50-60 calories burned per km.
• Walking at a moderate pace (5 km/h or 3.1 mph): around 70-80 calories burned per km.
• Walking at a fast pace (6.5 km/h or 4 mph): around 90-100 calories burned per km.

Please note that these numbers are estimates and can vary depending on individual factors. Additionally, the terrain you are walking on (e.g., flat vs. hilly) can also affect the number of calories burned per km.

Walking is a simple and enjoyable way to improve your body composition and overall health. It can help you lose weight, improve cardiovascular health, and increase bone density and joint health. It helps improve mental health and is a low-cost and low-risk exercise option. So, put on your walking shoes and take a stroll around your neighborhood or a local park. Your body and mind will thank you!