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How Many Calories Do You Burn by Walking?



The calories you burn by walking depend on two factors: your weight and the distance you walk.

Ideal for people of all ages, walking is kinder to your joints with most people being able to walk comfortably for a longer period of time than if they were to run.

Remember too, the heavier you are, the more calories you burn doing any activity, even sedentary ones.

Based on your weight in pounds and walking at a speed of 3 miles per hour (20-minute mile), you burn calories at the following rates:

130 to 140 pounds – 3.5 calories burned per minute or 70 calories per mile

145 to 155 pounds – 4.0 calories burned per minute or 80 calories per mile

160 to 170 pounds – 4.5 calories burned per minute or 90 calories per mile

175 to 185 pounds – 5.0 calories burned per minute or 100 calories per mile

190 to 200 pounds – 5.5 calories burned per minute or 110 calories per mile

205 to 215 pounds – 6.0 calories burned per minute or 120 calories per mile

So for example, if you weigh 150 pounds and walk at an average speed of 3 miles an hour, you burn about 4 calories per minute. Walking 30 minutes a day 5 days a week burns 120 calories a day and 600 calories a week.

If you fall outside this range, for every 10 pounds add or subtract 0.5 calories. For example, if you weigh 235 pounds and walk 3 miles per hour, you will burn 7 calories per minute. Walking 30 minutes a day 5 days a week burns 1050 calories per week.

Expressed as calories burned per mile when walking:

weight in pounds 100 120 140 160 180 200 220 250 275 300 pounds

2.0 miles per hour 57 68 80 91 102 114 125 142 156 170

2.5 miles per hour 55 65 76 87 98 109 120 136 150 164

3.0 miles per hour 53 64 74 85 95 106 117 133 146 159

3.5 miles per hour 52 62 73 83 94 104 114 130 143 156

4.0 miles per hour 57 68 80 91 102 114 125 142 156 170

4.5 miles per hour 64 76 89 102 115 127 140 159 175 191

5.0 miles per hour 73 87 102 116 131 145 160 182 200 218

If you work with metric:

2.0 miles = 3.2 kilometers

2.5 miles = 4.0 kilometers

3.0 miles = 4.8 kilometers

3.5 miles = 5.6 kilometers

4.0 miles = 6.4 kilometers

4.5 miles = 7.2 kilometers

5.0 miles = 8.0 kilometers

Walking 3.0 miles per hour is referred to as a 20-minute mile

Walking 3.5 miles per hour is referred to as a 17-minute mile

Walking 4.0 miles per hour is referred to as a 15-minute mile

Walking 4.5 miles per hour is referred to as a 13-minute mile.

The reason you burn more calories per mile at very low speeds, ‘museum walking’, is because with each step you stop and start without momentum driving you forward. At the other end of the spectrum, walking at very high speeds of 4.5 miles per hour using a race-walking stride and arm motion, more muscle groups are brought into play, resulting in you burning extra calories with each step.

When you start out and wish to burn as many calories as possible, do so by gradually walking further, rather than walking faster.

When you feel ready to work on your speed, for optimal fat burning, walk for 30 minutes at a pace where your breathing is noticeable but you can carry on a conversation in full sentences. This would be 60% to 70% of your maximum heart rate.

If you want to increase your pace even more, learn how to race-walk. The unusual gait enables you to walk at speeds in excess of 5 miles per hour, building shapely muscle (especially your butt and legs), resulting in you burning more calories even when resting.

Many people, including cardiologists, say you burn the same number of calories running a distance as you do walking it; the only difference is the runner would do it in less time than the walker.

Runner’s World report differently. They say according to tests carried out by them, running is harder and burns more calories than walking for speeds less than 12-minutes per mile. But at 5 miles per hour and faster, walking burns more calories than running. The reason for this is probably because walking at very fast speeds forces your body to move in an inefficient and unnatural way, boosting your heart rate, oxygen consumption and calorie burn.

Whichever option you choose, walking is an excellent form of exercise. Do it regularly, most days if possible.

Both obesity and inactivity are growing problems. Walking five or six days a week improves your aerobic fitness, strengthens your bones, helps fight disease, enhances your psychological well being, reduces stress, increases your metabolism, strengthens your muscles, increases your flexibility, improves your respiratory function, and helps your concentration and memory.

Regardless of your weight and age, when walking becomes a habit, it clearly improves the quality of your life.

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Factors to Consider When Setting Up an Enterprise




Setting up an efficient enterprise does not come by chance. It involves a lot of input or factors. Proper consideration and planning of these factors can help one to be able to set up a very industrious enterprise. Some of the factors that merit serious consideration are discussed below.

1. Capital: This refers to the funds or money available for the establishment of the enterprise. The entrepreneur should have a start-up capital as well as working capital to help the enterprise to stand on its feet. The start-up capital is the capital that is used for the purchase of tools, equipment, materials and machinery to start the business operation.

On the other hand, the working capital is the capital used in the day-to-day running of the business. It caters for the salary of workers, transportation costs, and purchase of new materials for productions, operation costs, maintenance of machinery and all the other things that ensures the smooth flow of business activities. The entrepreneur should have a sound financial bedrock to enable him set up and run the enterprise.

2. Room or Space for Workshop: The entrepreneur should also search for an appropriate room or space for the workshop. The space should be large enough to accommodate all the equipment, tools and machinery as well as the entire work force. It should also allow free movement from one area of the workshop to the other.

Moreover, the room should be well ventilated and well lit to make the execution of business activities very smooth. The space should be located at a good spot where tools, materials and machinery can be well stored without any hazards internally or externally.

3. Skilled Labour: The working force or labour of the enterprise refers to the people who are employed to work in the enterprise. The appointment of these people should be strictly based on their technical expertise or skill that can be utilized for the success of the enterprise.

The entrepreneur should seriously consider this factor otherwise he will end up paying people who do not in any way contribute to the generation of funds for the enterprise. Qualified personnel should be employed and they must possess excellent traits that can positively affect the business activity. Never should persons employed to work in the enterprise be based on sympathy or family grounds. Doing this would eventually collapse the business enterprise.

4. Availability of raw materials: The entrepreneur should ensure that he has a sustained supplier of the raw materials for his enterprise. He should have a large stock of these raw materials that can sustain him for a fairly long period of time. This would not cause the business activity to cease or halt when the raw materials are very scarce. He must have reliable suppliers of his raw materials. If possible he can even initiate the production of his own raw materials.

5. Transport and Communication: The entrepreneur should consider the means of conveying his products from the enterprise to consumers and shops. The roads from and to the workshop should be well constructed or accessible to ensure easy transportation of products. Means of conveyance of products such as vehicles can be made available to aid in transportation.

Communication lines must be readily accessible to prospective clients who might want to call to propose business transactions. Telephones must be installed in the enterprise as well as in all its departments. This would ensure the smooth flow of information, enhancing productivity.

6. Nearness to market or customers: The location of the enterprise should be near to prospective buyers or customers. It should be closer to the market. This would promote and maximize the sale of the products.

7. Selecting a Business name: The entrepreneur should select an appropriate business name for the enterprise. It should be attractive, easy to remember and must have a direct bearing or full description of what the enterprise produces. The business name should be unique and original.

8. Registration requirements: The one who desires to set up an enterprise should endeavor to meet all the registration requirements. For example, he has to register the business at the Business Registry Department. He has to see to it that the enterprise together with all its resources is insured.

He must also pay all his taxes and have the name of his business in all the legal documents and books of the country. This would spare him of any future business close down.

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What to Expect From Therapy




If you are entering therapy for the first time you may be feeling a little anxious. After all, you don’t really know what to expect. You may have been in therapy before, but dropped out early, because you didn’t know what to expect. Many people enter therapy hoping to find quick and easy solutions to their difficulties.

That expectation is usually too high. So, what can you expect from therapy?

You can expect to feel a little awkward at first. It takes time to establish a trusting relationship with a therapist. After a session or two you should be feeling more comfortable.

Be prepared to answer quite a few questions. Remember the therapist must gather information to fully understand you and your situation. One question you will hear a lot is, “And how do you feel about that?” So, be prepared to talk about your feelings.

Don’t be surprised if you are asked to complete homework assignments or read books. Therapy is less effective if you only concentrate on your issues and concerns once a week for an hour. Doing the specific activities assigned by the therapist speeds up the time it takes to work out your problems.

Therapy can be very painful. Expect to be emotional in session. It is normal to be tearful and/or angry. You will be talking about situations and people that have hurt you. You may need to talk about your past. You might be discussing things that you are ashamed of. This is an emotionally charged process.

Therapy is hard work. It requires time and patience. You might be tempted to quit right before any real change or breakthroughs happen. We are all naturally resistant to change.

Others may resist your changes and growth as well. Don’t be discouraged by this, they need time to adjust. As you become more healthy and balanced you too may need time to adjust. This may be uncomfortable at first as it can feel very unfamiliar.

If you stick to your commitment to therapy it will change your life. Be prepared to feel some loss. It is a normal part of change.

Therapy is a journey. Expect it to be like any other journey with roads that go up, down, and twist. There will be some smooth sailing and some rough seas. When you work hard and stick to the course, therapy can get you to your destination.

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Divine Soul Purpose Signal




Divine Signals and Messages

Our soul is different from spirit, and often confused. We are given divine signals and messages. Our spirit is the connection to our higher source, where answers will be heard with actions to be taken. Our soul is the expression of how we will live in this world, because we are a body.

Living with the soul is a natural way of living in the world. Your soul is being expressed through your everyday experiences. So today you can start to become the person you are most seeking, making you life more fulfilling, living with soul will help you to become more alive and purposeful.

When the search for spiritual connection and it works well, it brings great relief. You want this experience to last forever. All it takes it a few minutes a day to remember. Your soul will show up more as it becomes better connected to higher source.

Connect to your Higher Source

Give yourself a few minutes and try this exercise to connect to your higher source for answers of your soul purpose

I recognise there is one power and presence in the universe. God the good, omnipotent. I am one with this power and presence of God. Therefore, I claim my perfect divine signal and divine message to come to me now with divine order and timing.

I call upon the Holy Father to give me a divine signal and message. Release all seeming blockages that have prevented me from receiving my perfect divine signal and message now. Release and let go f all ideas that I am separate from God or that God is out of reach. In doing so, I accept and welcome with open arms my perfect divine contact with God now. Thank you, God, and SO IT IS.

Once you make contact with your higher source take a few deep breaths

I now let go of the outer environment and go deeper to the physical level

Take three deep breaths

I now relax and become aware of my conscious mind

Take three deep breaths

I now relax to the level of my subconscious mind

Take three deep breaths

Connect with your higher source

Ask for the signal

Take three deep breaths

I call upon Holy Wisdom to give me your divine signal now. Feed it stronger feed it stronger feed it stronger

Take a few deep breaths

Let go and Let God

Recognise and verify my signal

Once recognised a clear signal than say aloud:

Holy Wisdom is the signal that I have identified as being my signal? Then please feed it stronger to me now?

Take three deep breaths

Ask for a message and say aloud

“Holy Wisdom please tell me (ask the questions you are most seeking answers to) now”

IT is critical to ASK for direction of your soul purpose.

  • Why am I holding back?
  • What is it that I need to do?
  • When do you show up in my life?
  • Is there a message that I need to understand?
  • When will I live my truth?
  • It there anything else you would like to say?
  • What would you like for me to do?
  • How will this look like in my life?
  • Is there anything else you would like to say?

Let go and let be

Take another deep breath

Do nothing and less than nothing. Do not try to get a message have a neutral attitude and give up completely.

Give Thanks and Gratitude

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