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Walking is one of the simplest yet most effective forms of exercise, and for people who are overweight or obese, it offers a low-impact way to lose weight, boost energy, and improve overall well-being. Below, we explore scientific research and statistics that support these claims.
Walking and Weight Loss: How Many Calories Can You Burn?
🔥 Caloric Burn: The Key to Fat Loss
The number of calories burned while walking depends on body weight, pace, and duration. Here’s a breakdown based on scientific data:
Weight (kg)Calories burned per hour at 3 km/hCalories burned per hour at 5 km/hCalories burned per hour at 6.5 km/h70 kg209 kcal267 kcal375 kcal80 kg239 kcal302 kcal435 kcal90 kg213 kcal383 kcal468 kcal100 kg236 kcal425 kcal520 kcal110 kg259 kcal468 kcal572 kcal120 kg283 kcal510 kcal624 kcal
Weight Loss Projections
Since a deficit of 7,700 kcal results in 1 kg of fat loss, walking 1-2 hours per day can lead to significant weight reduction:
- 1 hour/day at 5 km/h (100 kg) → ~12,750 kcal burned per month → ≈1.65 kg fat loss per month.
- 2 hours/day at 5 km/h (100 kg) → ~25,500 kcal burned per month → ≈3.3 kg fat loss per month.
- 1 hour/day at 6.5 km/h (120 kg) → ~18,720 kcal burned per month → ≈2.4 kg fat loss per month.
- 2 hours/day at 6.5 km/h (120 kg) → ~37,440 kcal burned per month → ≈4.8 kg fat loss per month.
📝 Key takeaway: Walking on a treadmill or walking pad at a moderate pace for 1-2 hours daily can result in steady and sustainable weight loss of 1.5 to 4.8 kg per month, depending on weight and walking speed.
Walking and Energy Levels: A Natural Boost
🚀 How Walking Fights Fatigue
A study from the University of Georgia (2008) found that low-intensity exercise (like walking) reduces fatigue by 65% and increases energy levels by 20%. Walking stimulates:
- Blood circulation, increasing oxygen delivery to muscles and the brain.
- Endorphin release, improving mood and reducing stress.
- Mitochondrial activity, enhancing energy production at the cellular level.
📌 After just 20 minutes of walking, 91% of study participants reported feeling less fatigued and more alert.
Real-Life Implications
For busy women managing work and family responsibilities, even a 1-hour daily walk on a walking pad can:
✔️ Reduce brain fog and afternoon fatigue.
✔️ Improve focus and productivity (great for those working from home).
✔️ Help transition from work to relaxation mode at the end of the day.
Walking for Mental Well-Being: Stress Reduction and Happiness
🧠 The Link Between Walking and Mental Health
Studies confirm that walking reduces stress, anxiety, and symptoms of depression:
- Stanford University (2014) found that walking increases creativity by 60%, helping with problem-solving and mental clarity.
- A study in the Journal of Psychiatric Research (2018) showed that people who walked regularly had 30% lower stress levels compared to those who were sedentary.
- University of Essex (2012) research revealed that just 5 minutes of walking outdoors boosts mood significantly due to increased dopamine and serotonin levels.
How a Walking Pad Fits into a Busy Lifestyle
Women who feel overwhelmed or exhausted often struggle to find time for self-care. The walking pad provides an easy solution:
✔️ Can be used while watching TV or working from home.
✔️ Low-impact movement means no soreness or injuries.
✔️ Encourages a daily self-care routine without added stress.
🚶♀️ Walking for 1-2 hours a day on a walking pad is an effective, low-effort way to improve health, energy, and mental well-being.
📊 The science-backed benefits include:
- 1.5 to 4.8 kg of weight loss per month, depending on weight and pace.
- 20% more daily energy.
- 30% lower stress levels.
💡 Final Thought: For women looking to feel better without extreme exercise or drastic lifestyle changes, a walking pad is the perfect solution. Just start with a few minutes, and soon, movement will become a natural part of your day! 🚶♀️💙
Contenido desplegable
How many steps are enough?
How many steps are enough?
Every journey starts with a single step, and there's no pressure to reach 10,000 steps right away.
Here's what you can aim for:
🌱 Starting Out: 5,000 steps
- Perfect for busy days
- About 50 minutes of gentle walking
- Easily split throughout your day
- Great way to build confidence
🌿 Building Momentum: 7,000 steps
- Ideal for steady progress
- Around 70 minutes at your pace
- Perfect for work-from-home days
- Natural energy boost
🌳 Feeling Confident: 10,000 steps
- Ultimate wellbeing goal
- About 100 minutes total
- Spread throughout your day
- Maximum benefits
Remember: Every step counts, and you can start wherever feels comfortable for you!
What's a comfortable walking speed?
What's a comfortable walking speed?
📱 Working & Multitasking: 3-4 km/h
- Perfect for emails and calls
- Like a relaxed garden stroll
- Great for reading or typing
- Ideal for video meetings
🚶♀️ Daily Movement: 4-5 km/h
- Natural walking pace
- Comfortable for conversations
- Perfect for watching shows
- Easy to maintain
💪 Energy Boost: 5-6 km/h
- For focused walking sessions
- Like a brisk walk to catch the bus
- Great for dedicated exercise time
- When you want to feel energized
Tip: Start slow and adjust as you feel comfortable - there's no rush!
Can I split my walking throughout the day?
Can I split my walking throughout the day?
Absolutely! Many busy mums find this approach works best.
Here's a sample schedule that fits into your day:
☀️ Morning Routine
15 minutes while checking emails
Perfect with your morning coffee
While kids get ready for school
🌤️ Mid-Day Movement
20 minutes during video calls
Between household tasks
Short breaks from work
🌙 Evening Wellness
25 minutes watching your favorite show
While helping with homework
During phone calls with friends
The beauty of your WalkingPad is that it fits into your schedule, not the other way around!
How can I make walking more enjoyable?
How can I make walking more enjoyable?
Transform walking time into me-time with these activities:
📺 Entertainment
Catch up on Netflix shows
Watch YouTube videos
Join online classes
Follow along with podcasts
💻 Productivity
Take work calls
Attend virtual meetings
Clear your inbox
Plan your week
🧘♀️ Mindfulness
Listen to audiobooks
Practice meditation
Enjoy quiet time
Set daily intentions
Is it noisy?
Is it noisy?
Your WalkingPad is whisper-quiet (about as loud as a soft conversation), making it perfect for:
Taking work calls without background noise
Walking while the kids are sleeping
Watching TV at normal volume
Early morning or late evening sessions
Think of it as quiet as a gentle ceiling fan - you'll barely notice it's there!
How much power does it use?
How much power does it use?
Very little! Your WalkingPad uses about the same electricity as a few LED bulbs:
Only 0.5 kWh per hour
Approximately $0.15 per hour of use
Less than making a coffee
More efficient than most household appliances
What should I wear?
What should I wear?
Keep it simple and comfortable:
Regular house shoes or trainers
Comfortable clothes you already own
No special equipment needed
Whatever feels natural to you
Where should I place it?
Where should I place it?
Your WalkingPad fits perfectly in:
Home office corner
Living room TV area
Bedroom reading nook
Any space with about 2m length
When not in use, it slides easily under:
Your bed
A sofa
Behind furniture
In a closet

Meet me, Olivia
Like many women, I was stuck in the cycle of 'I'll start exercising when I have more time.' As a HR manager and mum of two, that mythical 'right time' never came. Between work calls, school runs, and family dinners, traditional exercise felt impossible."
"One day, while pacing during a work call, I had my lightbulb moment: What if we could turn our daily activities into opportunities for gentle movement? What if getting healthier didn't require extra time in our already full schedules?
Why choose Move-Ease
  | Move-Ease | Classic Pad |
---|---|---|
Fits Under a Desk | ||
Easy to Store | ||
Lightweight | ||
Quiet | ||
While Working | ||
No Need for Dedicated Space | ||
Plug & Play | ||
Affordable | ||
Energy Efficient | ||
Benefit | ||
Small Apartments | ||
Quiet | ||
Benefit | ||
Offices | ||
Requires Large Space | ||
Effort tracker included |
Move-Ease Walking Pad Technical Specifications
Product Overview | |
---|---|
Product Name | Move-Ease Walking Pad |
Perfect For | Busy mums, home office workers, and anyone looking for an easy way to stay active |
Easy-to-Use Features | |
Motor | Whisper-quiet brushless motor |
Power | 735W - Energy efficient |
Display Feedback | Time, Speed, Distance, Calories, Steps |
Speed Range | 0.5 - 3.7MPH / 6KPH (Perfect for walking while working) |
Smart Connection | WIFI + Bluetooth for seamless app integration |
Home-Friendly Design | |
Unfolded Size | 56.9 * 20.4 * 4.9in (Slim design that fits under your desk) |
Folded Size | 32.5 * 20.4 * 5.4in (Easily stores under your bed or couch) |
Walking Area | 47 * 15.7in (Comfortable space for natural walking) |
Weight Capacity | 240 lbs / 110KG |
What's in the Box | |
Package Includes | WalkingPad, Power Cord, Remote Control with Lanyard, Assembly Wrench |
App Support | KS Fit (Free download) |
Colour Options | Red, Yellow, Blue, Black, White, Grey |