To monitor the number of calories burned during walking activities, there are several tracking devices available that can be used. One of them is to use applications such as MapMyWalk or Strava, as well as fitness tracking devices. Smartphones may have been equipped with internal step sensors that are capable of measuring distance and the number of calories burned. These sensors can be connected to other fitness tracking devices.

Another alternative is to use an electronic pedometer, a motion tracker device that can be carried anywhere, which records steps while walking. Some pedometers are even capable of measuring total distance traveled, heart rate, and calories burned. Make sure to check the manufacturer's specifications before purchasing to ensure that the tracking device has the ability to accurately track calories.

Speeding up your pace while walking will increase the amount of energy with low or moderate speed. Climbing or using stairs will consume more energy than walking on a flat surface. Take advantage of interval sprints or jogging during walking sessions to improve speed and energy usage. Try to walk more frequently throughout the day by choosing shorter routes, such as walking to the store or lunch places. Listen to your favorite music while walking to enhance motivation and make it more enjoyable.

Research shows that walking at moderate or high intensity can improve mental health, reduce negative emotional impacts, and lower blood pressure. For example, middle-aged adults who walk between 7,000 to 9,999 steps have a lower risk of death compared to those who walk less than 7,000 steps. Therefore, it is crucial to increase the daily step count from the baseline level (less than 5,000 steps) to the moderate level (between 7,000 to 9,999 steps) to improve life expectancy.