Normal walking at an even pace can burn about 350 calories in an hour, and the results cannot be generalized because of the frequency and distance walked, the weight of the walker, and so on. People who walk more distance in the same amount of time burn more calories. The faster you walk the same distance, the more calories you burn. For the same distance, speed and time, people who weigh more will burn more calories. Walking can promote blood circulation, improve joint flexibility and increase the body’s basal metabolism, which is suitable for the elderly and people suffering from chronic diseases, such as diabetes and hyperlipidemia; it can also help relieve stress and promote digestion. Exercise on an empty stomach and excessive exercise should be avoided to avoid discomfort.