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Walking 20 minutes a day to lose weight: Forget the gym: Why a brisk walk is a really great workout

The number of calories you can burn by walking is determined by your body weight and walking pace. On your non-walking days, try strength training exercises.

William Murphy
Tuesday, November 29, 2016
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  • Inactivity puts you at increased risk of heart diseasecancer and early death, studies show. Great products!

  • I know when I started my healthy weight loss journey I was much more inclined to do consistent exercise with walking than other forms of exercise.

  • In a week study, women with excess weight or obesity restricted their calorie intake by — per day and either walked briskly for 50 minutes per day or did two minute bouts per day 6. Was this page helpful?

  • Walking 20 minutes a day or more is a low-impact activity that's easily incorporated into your daily routine. How often should….

How Much Should You Walk for Weight Loss?

Department of Health and Human Services and U. In the Cambridge study, researchers found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately-inactive groups. It may also help reduce your risk of diabetes and certain types of cancer as well as potentially lowering your blood pressure and cholesterol. Depending on your calorie intake, a deficit of calories per day may lead to 0. Looking to start walking off the weight?

This site complies with the HONcode standard for trustworthy health information: verify here. If you are trying to lose weight through walking, one ewight the best things that you can do to boost the chances of success for your efforts is to go out and buy a good quality pedometer like this one or a wrist band that can track your daily activities. I feel full of energy, my clothes fit, my BMI is going down and I feel much more relaxed and no longer have bouts of depression. Our content does not constitute a medical consultation. Along with a reduced-calorie diet, minute walks increase the calories number of calories you burn each day, which can add up to pounds lost over time.

  • The study of more thanEuropean men and women found that twice as many deaths may be attributable to lack of physical activity as to obesity.

  • From yesterday, I have started walking. It's the simplest workout you can do, but that doesn't make it any less effective.

  • As long as you're burning more calories than you're consuming, a minute walk can help boost calories burned, jump-start weight loss and meet your minimum recommended physical activity.

  • Not sure what your problem is.

  • Measuring Physical Activity Intensity.

  • April 30, at am.

How Long to Walk. You can simply add steps to your daily routine. I use to walk miles 4 times week 5 years ago but now I am walking on my treadmill at 2. January 18, at pm. I started walking two days back I am 34yrs old 6feet tall but my weight is kg. September 4, at pm. I was focused on free workouts.

Knight suggests the following workout plans, depending on your level of fitness. Importantly, it can also help you lose weight and belly fat. He advocated for weignt changes that can make a big difference. Take your pulse after a few minutes of brisk walking to see whether you are in a moderate intensity zone for your age. In fact, the HHS guidelines say you only need 75 to minutes of vigorous-intensity exercise a week or a combination of moderate and vigorous activities throughout the week. Go Premium.

Your body will burn up to 110 calories.

Life can be busy. May 14, at pm. This information helps weitht keep track of your progress by giving you a clear picture of what you have physically achieved during your walk. Along with a reduced-calorie diet, minute walks increase the calories number of calories you burn each day, which can add up to pounds lost over time.

Today, I walked almost 8 km in 1. Consistency is good for burning calories and improving your metabolism, as well as for building new habits. Katherine Zeratsky, R. By walking for 30 minutes or more at a time, some of those calories will be from stored fat.

Or you can decide to go easier on your walking regimen and allow your body more time to recover for loxe decrease intensity or duration of walking. Iqra says:. Today, I walked almost 8 km in 1. During the first 30 minutes of exercise, your body is burning sugars stored as fuel. Ginger O Kistler says:. I agree with Sherry.

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This table estimates the number of calories burned per hour based on the following body weights and walking speeds 1 :. For example, an average pound person burns about calories per mile, according to Harvard Health Publishing. This is especially the case for people who are considered pre-diabetic. The women progressively increased their walking duration over the 6 months to reach a maximum of 1 hour per day but experienced little weight loss until they walked at least 30 minutes daily. For reference, an average walking pace is 3 mph 4.

If your schedule doesn't lose walking continuously for 30 minutes, break it up into walking two or three times a day for shorter periods of at least 10 minutes at a brisk pace. Think about it, in less than five months you can be 20 pounds lighter without spending hours at the gym and without going on a diet. August 19, at pm. Walking and swimming are the best exercises for weight loss…. This style of walking will help you achieve maximum benefits from your workout. Always warm up for five minutes at an easy pace no matter what duration you will be walking.

Whether you wake up a bit earlier, fit in a lunch break during work, or go on an evening stroll, taking a brief walk can help change many aspects of your life. You may be:. You can burn some of these calories by walking an hour per day. Brisk Walking Zone. How much weight can you lose by walking 1 hour per day? Bend your elbows at a 90 degree angle and cup your hands lightly, rather than clenching your fists.

There is much evidence of the benefits of walking. Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition. Weight loss isn't the only benefit of walking 20 minutes a day. You can either increase the number of calories you burn via exercise like walking, decrease the number of calories you consume, or both. Great products! This site complies with the HONcode standard for trustworthy health information: verify here.

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Walk most days of the week for at least 30 minutes to burn an extra 1, to 3, calories in total for the week and to improve your metabolism each day. Thanks for your feedback! You might want to take longer walks every other day at first.

For example, an average pound person burns about calories per mile, according to Harvard Health Publishing. Physical activity guidelines for Americans, 2nd edition. However, balance is important. I also have many articles about weight loss.

Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Great value! As you begin to lose weight, increase your walking intensity or duration to avoid stalls in weight loss. You may be:.

Your body will burn up to 110 calories.

Need Help? Walking vs. By increasing your walking intensity, you can burn more calories. Karen Spaeder is a versatile writer and editor with experience in print and online publications, SEO articles, social media, marketing communications and copywriting.

Measuring Physical Activity Intensity. More Walking Articles. You can also use an online calculator or app like MyPlate to estimate your calories burned walking. Beyond weight loss, walking has several other benefits, especially when you walk multiple times per week for 30—60 minutes. Walking faster allows you to burn more calories per hour. Walking for 20 minutes a day can reduce the risk of heart attack and stroke by eight percentaccording to research from the University of Leceister. Walking is associated with several health benefits beyond weight loss, including improved mood and quality of life, as well as a reduced risk of heart disease and type 2 diabetes.

Sign Up. Or go really big by doubling your total weekly minutes toenhancing your results even further. Am J Clin Nutr. How much weight can you lose by walking 1 hour per day?

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I can testify that walking actually made me to lose weight more and for this reason I walk at least more than 5km each working week. February 2, at am. December 28, at pm.

Weighing 60 kg and cm. You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. This has become a way of life and I shall carry on walking after reaching my ideal weight hopefully in early April March 22, at pm. Our articles are based on scientific evidence, written by experts and fact checked by experts.

Ngozi says:. May 4, at am. As such, she has expertise in health, wellness, fitness and nutrition. June 5, at am. In that case, it would take you 35 days of walking 20 minutes a day to lose one pound assuming no other exercise or dietary changes.

How Many Steps To Take to Lose Weight?

As for my diet, sticking to eating homemade meals and drinking lots of water. To lose weight the average person needs to take about 2, steps in the average mile. Btw my height is 6 feet 1 ince or cm.

Read This Next. Mayo Clinic does not endorse companies or products. Weitht started walking two days back I am 34yrs old 6feet tall but my weight is kg. How Long to Walk. August 19, at pm. I have a very stressful job and work long hours but walking has really helped me.

Read on, because here are just some of the things that happen to your body when you choose to take a minute stroll every day. Waloing a large number of early deaths are due to inactivity, any increased activity can have profound effects on your lifespan. The Top 5 Folding Squat Racks of Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition. Great products!

You'll instantly reduce your risk of death.

December 18, at am. Getting started with physical activity for a healthy weight. Exercise is even more effective when paired with a healthy diet. In my view, walking is great for general exercise, but there are studies that suggest that exercise is not very impactful on losing weight. If you find yourself worn out, take a day off.

Lisa Maloney, CPT. Fasting water fasting or not eating at all for a time period mminutes light walking to me is a great combination: the walking helps for the benefits of exercise. Jo says:. As an example, if you commit to walking 3 extra miles, they would be burning an extra calories a day.

Even 10 minutes a day of walking can improve your sleep quality and promote mental alertness in your waking hours, according to the National Sleep Foundation. Simple as that! A brisk minute power walk could cut your risk of heart disease by 30 percent, according to Harvard Health Publishing. Updated

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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. Once you are used to that, take it up to 30 minutes of brisk walking. The number of calories you burn walking depends mainly on your weight and walking speed. Karen Spaeder. A brisk minute power walk could cut your risk of heart disease by 30 percent, according to Harvard Health Publishing.

Scientists at the University of Pittsburgh recently revealed that walkin people who walked miutes for 30 to 60 minutes a day lost weight even if they didn't change any other lifestyle habits. The Mayo Clinic Diet. You can also boost the intensity of your walk by going up a hill, increasing incline on the treadmill or adding in short bursts of power walking, jogging or running. Measuring Physical Activity Intensity. Mayo Clinic Marketplace Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Of course, the more you walk and the quicker your pace, the more calories you'll burn. You'll have to go farther on foot to reap the full benefits of this one, but according to a major study from of 7, women and 4, men, a research team led by the Department of Nutrition at Harvard's School of Public Health found that "a brisk one-hour daily walk" can actually reduce your body's genetic "influence toward obesity.

In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. Park farther away, take the stairs, walk to your destinations instead of driving whenever possible, and add a few minutes onto your daily minute walk to boost calories burned. From there, you can increase your walking time by 10—15 minutes each week until you reach 1 hour per day, or a different length of time that feels good for you. This content does not have an Arabic version.

More Reasons to Take a Walk

Join Active or Sign In. He added, however, that we should really aim for more than that. You'll have to go farther on foot to loose the full benefits of this one, but according to a major study from of 7, women and 4, men, a research team led by the Department of Nutrition at Harvard's School of Public Health found that "a brisk one-hour daily walk" can actually reduce your body's genetic "influence toward obesity. You can also use an online calculator or app like MyPlate to estimate your calories burned walking.

Your email address will not be published. August waloing, at pm. I like what this is saying. Once you learn how to implement the principles of walking to lose weight into your lifestyle, you will surely be hooked on this easy and beneficial exercise routine. May 17, at am. Sign Up.

Need Help? See which folding squat racks our expert handpicked as the best…. Once you have become accustomed to taking a minute brisk walk, begin to extend your time at the brisk pace. He advocated for small changes that can make a big difference.

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Most people take about 2, steps per mile per mile and can walk about a mile in 20 minutes. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Shaking up your regimen can also help you stay motivated.

As such, she has expertise in health, wellness, fitness and nutrition. Thanks for your feedback! Great products! Pizzorono JE, et al.

In the Cambridge study, researchers found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately-inactive groups. Are you sure you want to delete this family member? Aerobic exercise Barriers to fitness Exercise for weight loss: Calories burned in 1 hour Family meals and your weight Fitness motivation Fitting in fitness Hate to exercise? To lose one pound of body fat, you need to burn about 3, calories, according to the Mayo Clinic.

Pedometers and Weight Loss

I was focused on free workouts. Research published in shows that high-intensity intervals are at least as good as continuous moderate-intensity workouts and can be a good way to fit exercise into your day. As for my diet, sticking to eating homemade meals and drinking lots of water.

As you get comfortable walking 20 minutes a day, you might find you want to increase your total wwlking or walking speed for even greater results. Taking daily walks can also help improve your focus and enhance sleep. For example, an average pound person burns about calories per mile, according to Harvard Health Publishing. I usually walk 2 miles at least days a week and I am trying to build up my endurance plus I was a smoker for too many years. Shanti says:. Physical activity, such as walking, is important for weight control because it helps you burn calories.

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Btw my height is 6 feet 1 ince or cm. For additional information please see our Full Disclaimer and Privacy Policy. Department of Health and Human Services HHSyou should get at least minutes per week of moderate-intensity physical activity like walking. I certainly was able to easily lose weight with a nutritional system but my health improved ten fold when I started walking every day too! May 13, at pm.

  • What's more, the more you walk, the more creative you'll be.

  • Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read This Next.

  • Shake up your routine. Answer From Katherine Zeratsky, R.

  • Shake up your routine. Begin by adding 5 more minutes at the brisk pace.

While both groups lost a significant amount of body weight, those in the walking group lost about 4 pounds 1. Stories you might enjoy. Thanks for your feedback! To save your home and search preferences. Forget the gym: Why a brisk walk is a really great workout. William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics.

May 4, at am. At Healthy and Natural World, our mission is to empower people to take control of their own health by providing comprehensive, practical and well researched information. Thank you. Great article! Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. So let's say your minute walk burns about calories.

You'll instantly reduce your risk of death.

Aim for a brisk walk of 30 to 90 minutes most days of the week for weight loss. Ngozi says:. January 11, at am. See more conditions.

Most people take about 2, steps per mile per mile and can walk about a mile in 20 minutes. Exercise is even more effective when imnutes with a healthy diet. It's the simplest workout you can do, but that doesn't make it any less effective. Losing weight. I have a very stressful job and work long hours but walking has really helped me. As for your other questions — I have in my website many exercises for the whole body that you can easily make at home, and they also include detailed illustrations.

Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet. Running: What's Best for You? Next, you can calculate how much walking you need to do in order to lose weight. In the Cambridge study, researchers found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately-inactive groups.

On average, if you walk at a pace of 4 miles per hour a common pace you can burn roughly calories per hour. Just before i go to bed 30mins of pilates. More Reasons to Take a Walk. I want to reduce my weight. I was always in shape with all the walking i did when living in NY.

More Reasons to Take a Walk

The Mayo Clinic Diet. One hour on foot, meanwhile, provide to be the equivalent of turning those genes off. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. Pizzorono JE, et al.

Terah says:. May 14, at am. Adib Ghattas says:. Leave a Reply Cancel reply Your email address will not be published. The Mayo Clinic Diabetes Diet. If you add 30 minutes of brisk walking to your daily routine, you could burn about more calories a day. November 30, at pm.

Save my name, email, and website in this browser for the next time I comment. If the article is saying that walking works in general for everyone who makes steps per day I can assure you thats not the whole truth. It also depends if you maintain a healthy nutrition. One mile burns about calories. May 2, at pm.

This article explains whether walking for an hour per loe can help you lose weight. The heavier you are, the greater the number of calories burned per mile. It will burn 70 to calories, depending on your weight. Transfer your weight through the heel of your right foot. Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet.

It is great to manage my daily activity. Outside of her editorial experience, Karen is a yoga instructor and a health coach certified mnutes the Institute for Integrative Nutrition. If you add 30 minutes of brisk walking to your daily routine, you could burn about more calories a day. I have a very stressful job and work long hours but walking has really helped me. Walking is a low-impact activity that can help you lose weight while enhancing overall health. Anyone can do it!

  • Once you are used to that, take it up to 30 minutes of brisk walking.

  • April 30, at pm.

  • Great products!

  • Hensrud DD, et al. A single copy of these materials may be reprinted for noncommercial personal use only.

  • As long as you're burning more calories than you're consuming, a minute walk can help boost calories burned, jump-start weight loss and meet your minimum recommended physical activity. A calorie deficit per day is sufficient for most people looking to lose weight.

  • Find the best time to make walking part of your daily schedule. Here's how to walk your way to weight loss and wellness:.

This site complies with the Xay standard for trustworthy health information: verify here. It is great to manage my daily activity. Just started my own personal journey and I have actual started working out thirty 15 and 30 minutes a day. Looking to start walking off the weight? January 11, at am.

I know when I started my healthy weight loss journey I was much more inclined to do consistent exercise with walking than other forms of exercise. The Mayo Clinic Diabetes Diet. Eudora says:. I walk daily for 45 minutes intensively. Time is not a matter. Alicia Lee says:. This stored fat is exactly what you want to lose, and it's a good reason to build up your walking endurance so you can walk for more than 30 minutes at a time.

How Much Should You Walk for Weight Loss?

Thanks in part…. The heavier you are, the greater the number of weihht burned per mile. With each, you should aim to progress by increasing the duration of your walk by five minutes every two weeks, and the intensity by walking faster. Walking in the morning actually does have specific benefits.

March 12, at am. Always warm up for five minutes at an easy pace no matter what duration you will be walking. Read more. Tracie says:.

A minute brisk walk, 5 or more da per week, is also recommended for walking 20 minutes a day to lose weight with diabetes and osteoarthritis. Exercise is even more effective when paired with a healthy diet. While running and walking are both good for your health, each has a few benefits over the other, depending on your personal goals. With each, you should aim to progress by increasing the duration of your walk by five minutes every two weeks, and the intensity by walking faster. You can either increase the number of calories you burn via exercise like walking, decrease the number of calories you consume, or both. Tip Yes! While this may seem insignificant, 50 fewer calories per day amounts to fewer calories burned per week.

This way, you will know by how much you need to increase your steps, or distance each day in order to be able to see a difference in the number on the scale. Losing weight. Hi Rubul, perhaps your level of fitness is quite low, which causes you to feel that way unless of course you have another health problem which in this case you need to talk to your doctor if you have any concerns. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Department of Health and Human Services.

2. Increased Energy

This article explains whether walking for an hour per day can help you lose weight. Based on this theory, you would need to reduce your calorie intake by for 7 days to lose 1 pound 0. Am J Clin Nutr. The Mayo Clinic Diabetes Diet.

Park farther away, take the stairs, walk to your destinations instead of driving whenever possible, and add a few minutes onto your daily minute walk to boost calories burned. Go Premium. The simplicity of walking makes it an appealing activity for many — particularly those looking to burn extra calories. A calorie deficit per day is sufficient for most people looking to lose weight.

Remember: To maximize the health benefits, make it a brisk walk. Physical activity, such as weivht, is important for weight control because it helps you burn calories. Deadly Effects of Inactivity Inactivity puts you at increased risk of heart diseasecancer and early death, studies show. Once you've lost weight, exercise is even more important. A minute brisk walk, 5 or more days per week, is also recommended for people with diabetes and osteoarthritis. You may be:. How often should….

While being overweight increases your chances of knee pain, diet and exercise are very important for weight x. You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. This is how much weight you want to lose on top of the additional pound you lose from diet. I use to race in triathlons and ran long distance. March 12, at am.

1. Improved Mood

Read on, because here are just some of the things that happen to your body when you choose to take a minute stroll every day. See All Benefits. Find activities close to home. Walking is an excellent form of exercise that can aid weight loss and provide other health benefits.

  • While this may seem insignificant, 50 fewer calories per day amounts to fewer calories burned per week.

  • We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. I am eating healthy have a calorie deficit of cal per day.

  • Bend your elbows at a 90 degree angle and cup your hands lightly, rather than clenching your fists.

Download the MyPlate app to track your calories consumed and burned for a complete picture of your overall health. William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. It's the simplest workout you can do, but that doesn't make it any less effective. Walking is a great way to improve health and easy to incorporate on a daily basis. This has become a way of life and I shall carry on walking after reaching my ideal weight hopefully in early April

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Or go really big by doubling your total weekly minutes toenhancing your results even further. Here are 10 benefits to getting in that morning walk and a few tips to work it into your…. Whether you wake up a bit earlier, fit in a lunch break during work, or go on an evening stroll, taking a brief walk can help change many aspects of your life. See more conditions. For reference, an average walking pace is 3 mph 4. What's the Ideal Pace for Brisk Walking? Activities near you will have this indicator Within 2 Miles.

While running and walking are both good for olse health, each has a few benefits over the other, depending on your personal goals. All you need to do is correct your technique, walk faster and for longer and you will lose weight. Currently, she is the communications VP for a social media z company, where she creates social media and blog content, email campaigns, case studies and newsletters. Walking on softer surfaces such as mud, sand or grass also uses more energy than walking on concrete. In other words, simply getting off the couch for a short walk has a major impact on your lifespan. You'll have to go farther on foot to reap the full benefits of this one, but according to a major study from of 7, women and 4, men, a research team led by the Department of Nutrition at Harvard's School of Public Health found that "a brisk one-hour daily walk" can actually reduce your body's genetic "influence toward obesity. In that case, it would take you 35 days of walking 20 minutes a day to lose one pound assuming no other exercise or dietary changes.

Walking 20 minutes a day or more is a low-impact activity that's easily incorporated into your daily routine. Simple as that! See more conditions. Pizzorono JE, et al.

Based on this theory, you would need to reduce your calorie intake by for 7 days to lose 1 pound 0. What are your concerns? The heavier you are, the greater the number of calories burned per mile.

Department of Health and Human Services. Measuring Physical Activity Intensity. Department of Agriculture. Olse can either increase the number of calories you burn via exercise like walking, decrease the number of calories you consume, or both. If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity, and gradually build up to longer walks or more moderate or vigorous intensity.

  • A minute brisk walk, 5 or more days per week, is also recommended for people with diabetes and osteoarthritis.

  • By walking for 30 minutes or more at a time, some of those calories will be from stored fat. Iqra says:.

  • Updated January 9, Once you are used to that, take it up to 30 minutes of brisk walking.

  • This content does not have an Arabic version.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. And don't forget to sign up for our newsletter to get the latest wellness news delivered straight to your inbox! The calories burned walking depends on the steps you take, the distance covered and your weight. Just 20 minutes a day can help help shrink your waistline and burn off calories.

Centers for Disease Control and Prevention. Great article! May says:. I have just started walking 2 miles a daywhich i can complete in 30 minutes it has made me feel so much better i feel full of more energy, more motivationI am currently 10 stone so its not really a weight thing even thow i can do with losing a couple of poundsbut my muscles are more toned and its brilliant for depression due to losing my brother a few weeks ago ….

As for your other questions — I have in my website many exercises for the whole body that you can easily walkimg at home, and they also include detailed illustrations. I started walking two day back I am 34yrs old 6feet tall but my weight is kg. By walking for 30 minutes or more at a time, some of those calories will be from stored fat. To lose weight the average person needs to take about 2, steps in the average mile. I need to know is walking good enough for me to reduce that much weight with walking in a year.

In one study, 11 moderate-weight women lost an average of 17 pounds 7. The faster you walk and the more you weigh, the more calories you expend. Nonetheless, other studies show no significant differences in weight loss between continuous and intermittent walking 78. Bonus: The study also noted that the more active you are, the more likely it is you'll be a happier person overall.

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Walking on softer surfaces such as mud, sand or grass also uses more energy than walking on concrete. Activities near wslking will have this indicator Within 2 Miles. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. Along with a reduced-calorie diet, minute walks increase the calories number of calories you burn each day, which can add up to pounds lost over time. Heading out for a daily walk—even if it's as short as 20 minutes—offers a range of benefits that impact your mind, your heart, your muscles, and ultimately your lifespan.

The number of calories you can burn by walking is determined by your body weight q walking pace. This style of walking will help you achieve maximum benefits from your workout. Annick Knight says:. I do have hardware in my neck from one fixed disc. You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. We strive to be objective, unbiased, honest and to present both sides of the argument.

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