Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. Ive moved back home, am genuinely happy, feel blessed, and trying to be grateful for everything that I have. There are other ways to get in a great walking workout in less time. Thank you for this story . I walk 15k-20k steps a day. It goes along with our fast pace society and desire to do more, more and more. I came dead last but crossed that finish line anyway. xoxo. I can walk if Im full or hungry, if its hot or if its cold, day or night, rain or shine. I can walk even if Im extremely tired. Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. Walking 10 miles without stopping requires a solid cardio base and well-developed muscular endurance. Good video Im at standstill, will sign up for tips Thank you. Remember that the number of calories you burn will be significantly more if your walking route has hills. 3. "For most people, exercise alone does not generate a significant amount of weight loss," obesity medicine physician and nutrition expert Fatima Cody Stanford, MD, MPH, tells LIVESTRONG.com. This made me want to cry. It cleared my head, helped me seewhat I wanted more of in mylife. As days . How to Step Up Your Workout with Walking Lunges, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Must-Have Fitness Gear for Staying Active This Winter. The repetitive nature of walking can be detrimental to the health of your feet, ankles, knees, and hips if you do not have the right level of support. Ive lost 39 lbs so far. While walking is always better than not exercising at all, it simply does not provide the stimulus required to build muscle or continually improve bone density. Aside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. For a 180-pound person, a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more moderate intensity (3.5 mph) in the same 30-minute walk and the calorie burn . For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. In time, running two to three miles will feel easier. I was eating better by choice, not by the demands of a diet. But I got 39 lbs less to prove her wrong. Just that first walk made all the difference. But even if you're not traveling the world, you can work to change your routine and make walking a means of getting things done. I completely agree with every single word youve written here. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. If you are unable to complete 10 miles a day, walk for at least 30 minutes every day to keep your blood pressure levels under control. If you go to a spin class and then sit on your butt at your office the rest of your day versus making an effort to walk around throughout your day, I feel like thats so much better for your health. As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. My physical transformation isn't one that would ever be featured in impressive before-and-after shots. Remember what works for one person wont necessarily work for another. It completely ruined my life, I couldnt stay active as it stole all my energy levels, so I started walking the menopause away and I love it. This is a very inspiring history! At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. In my late teens I got into working out vigorously, and it had great effects. I talk about how I eat things such as sushi, bread, carbs, ice cream, sugar, coffee etc and still maintain my weight. At the typical walking rate, itll take you 23 hours to get to 10 miles. Walking long distances takes substantial amounts of time. Walking improves your physical and mental well-being. I need to be healthy , well & strong enough to face my medical challenges ahead. Trust me, I WANT to run but my shins hurt,ankles hurt and Im out of breath in 25 seconds so its a real downer when I just need to take it slow until my body can lift itself with a better weightI want to lose it faster! Love this! Our website services, content, and products are for informational purposes only. Other common mistakes include walking with too much intensity, walking too far, and walking too fast. Walking is one of the few activities I can do for exercise because of various joint issues. All I could do was cry while reading this. Wonderful to hear! I loved reading about your walking. The pace of a slow runner! A former college basketball player turned Sports Model \u0026 fitness youtube/Instagrammer. My body was in severe horrific pain but since being on KYNI it has given me my life back. 7. Walking With Too Much Intensity I suffered a lot of impact with my knees especially from the car accidents so right now High impact is not an option. The other days I usually do 3-5 miles. If you always think about how much you dont like walking, it will feel miserable for you. Lastly, if you feel like bursting into a run for 20 minutes, you can do that, but theres no pressure because your habit is just to walk! Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. Additionally, you dont HAVE to commute somewhere to walk; you can just zip out the door and be on your way, so its not that much more time than trips to the gym in the end. Research on walking shows a range of benefits across multiple demographic groups. Shocking new video shows the terrifying moment that a massive alligator lunged at an elderly Florida woman who was walking her small dog near a lake in the moments before it mauled her to death. Walking 10 miles a day helps minimize repeated attacks of infection and improves immunity. You can alternate power walking every 2 to 3 minutes with a 1-minute moderate recovery pace for 30 to 40 minutes total. SUCH a great journey and I appreciate you sharing it with the blogosphere. I needed to hear that I dont need to run at 200lbd to lose some of before my body can run. Of course, with all the benefits mentioned above, there are drawbacks and potential risks that come with walking 10 miles a day that ultimately don't make it a great approach for losing weight. Thanks again! Instagram @keltieoconnor | https://www.instagram.com/keltieoconnor Snapchat: KeltieoTwitter @keltieoconnor | https://twitter.com/Keltieoconnor BUSINESS INQUIRIES: Mgordon@fullscreen.comwww.keltieoconnor.com#Travel #KeltieOConnorAbout Me:A sporty spice girl living in a pumpkin spice world. Your recipes are delicious and your advices are very helpful. I lost 80 pounds by walking and changing my diet over the course of 16 months. My question is why? Im glad you are doing things to make yourself feel good and be happy. Virtually none of these benefits really occur when you are doing intense runs or other forms of special regimented exercise because of the level of stress, extreme focus, risk of injury, need to plan and prepare, and/or need for a special environment or training program that comes from having to engage in such activities. How many steps should I be taking every day? A single bout of moderate-to-vigorous physical activity can improve sleep, memory, and the ability to think and learn. thanks for the inspiration to gain back control over my weight and my life, I am forever grateful and love you for it. Walking 10 miles per day will allow you to burn between 700 and 1000 calories while getting fitter and minimizing the risk of heart disease. So, how much do you have to walk to lose weight? I was tired a lot and just felt meh. Thank you so much for sharing your wonderful story. But remember, its important to take a couple of days off per week to rest and to try complementary exercises that develop strength and balance. Some people may develop a compulsion with having to walk 10 miles or having to burn X-amount of calories each day, according to a March 2017 article in Psychological Research and Behavior Management. Running outside might feel more freeing than running on a treadmill the wind in your hair, the sun on your face but terrain shifts and weather conditions can do a number on your form. 13 min in the morning on my first 15 min break then 25 min during my 30 min lunch time and 13 min again during my last break of my work day. Walking keeps the heart strong, which decreases your risk for cardiovascular disease while improving muscular endurance and bone strength, ultimately leading to a reduced risk of osteoporosis, per the Arthritis Foundation. After two months of walking, I lost 10 pounds. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! 1. Walking 10 miles per day is an effective way to support weight loss. Theres no way around it. When it comes to mental and physical health, the need for regular exercise cant be overstated. Here you get low calorie recipes for weight loss that balance hormones. Avoice insideme said youshould walk.. Doing so can lead to health benefits including reduced risk of heart disease, diabetes, anxiety, depression, and dementia. Stay consistent Going any faster will result in you essentially jogging or running, which has other benefits and downsides compared with walking. who walks at a speed of 3.5 miles per hour will burn around 300 calories every hour. Sometimes dreams arent as far outside our reach as we think. Repeat the interval four times. Is it safe? At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. Great Post! So, while one walk won't make much difference, walking frequently will. We share the benefits of this exercise, plus provide, Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. Walking is just one piece of the puzzle. Build up to walking 5 miles a day gradually. Being in Vietnam is not a requirement for making a walking experiment like this work, but there were a few ways that traveling naturally helped me get more steps. I've noticed improved strength in my legs and a 10% loss in body weight, going from 165 to 148 during this time (I'm a 33 y.o. 10,000 steps a day for 6 months straight- (1000+ miles) 50+ Pounds Lost- Before and After Results 25K views 1 year ago 3 MILES A DAY FOR 30 DAYS The Christopher Fam 16K views 1 year ago. Now that the inflammation, muscle/nerve pain is nearly give and my migraine Im wanting to build back strength and lose a ton of weight. Haha! Im 187 lbs now, down from 226 in January. My body confidence was low, and it felt like my inner critic's voice was louder than it had ever been. I love this! Whilst walking 10 miles a day is an admirable goal and has many benefits, there are some downsides that you need to be aware of. Approximately 40-60 minutes of walking per day or at least 300 minutes of walking per week can help you lose weight. Feb 11th 2023. Ive noticed my endurance is a lot better as well. Thanks, Emily! It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. But in other times, where duties keep me anchored to my desk or I take on more writing clients, I've grown to be much more sedentary than I was in high school or college, when I played sports or at least went to the gym regularly. Start at a pace that's comfortable for you. First things first to try to safely lose 1 to 2 pounds weekly (the recommended amount), you need to create a calorie deficit of approximately 500 to 1,000 calories a day from your typical diet, per the Mayo Clinic. Therefore, this plan is going to start from scratch and build up to five miles a day. I'd made many attempts to regularly exercise in my adult life, and until now, nothing had stuck. I bring you guys on a Full Day of Eating. Walking is the most popular exercise among adults, according to the National Institutes of Health probably because it requires nothing but your legs and costs nothing but your time. Advanced. Some of the top health benefits of walking 10 miles a day include: If you are habitually walking 10 miles a day, you need to think of yourself as a competitive athlete. Glad you liked the post Heather! I hadnt been active in over decade due tomy avascular necrosis,but something pulled me toward that path. Walking 10 miles a day is a good exercise that you can measure (plus, according to a small study, walking a set distance is often better than a set time when you're trying to lose weight,. Additionally, walking can support a weight loss program, particularly when combined with dietary changes. I did a very similar thing and lost about 40 pounds. Answer (1 of 53): Alone walking will never help in reducing weight , i do 5km on weekdays and 10km on weekends . Our bodies are made for walking but sometimes we forgot that. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. I started actively walking g for 30 to 45 minutes a day. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Your body will slowly adapt to regular running routine. Im allergic to nature and walking outside triggered my asthma. Improves gastrointestinal motility and blood flow in the gastrointestinal tract. The terrain around the world can vary a great deal. For instance, walking 10 miles across flat terrain could take a lot less time than walking 10 miles through a forest or up steep mountains. By taking on any challenge thrown my way. Thank you for sharing your story with us. True fat loss takes time and you absolutely have to change your diet. I really like them especially "The Big Burn - 2 miles of intervals" and "A Closer 2 mile . Additionally, if you can walk outside in nature or near trees, the air quality and overall experience might be better for you than grinding out 10 miles on urban sidewalks. In general, walking costs little compared with a gym membership or home gym equipment. A 2009 review published in "The Ochsner Journal" reports that exercising 250 to 300 minutes weekly produces the best weight-loss results. Stretch your calves and hamstrings for 2 minutes. Before, I couldnt walk up a flight of stairs without wheezing. Walking 4 miles a day is equivalent to burning around 250 calories each day. But even before I returned home, I was feeling the positive effects of all those steps. Thanks, Heather! I know exactly what I need to do to lose weight and get fit again, but I just cant get myself to do it. people always underestimate the power of movement. However, you must limit running to just three to four days a week. Everyone is different, so that's a tough question to answer. If youre new to walking, you cant walk for long distances right away. After mywalk, I looked back at the ocean and thought to myself Im going to walk here every night. And thats what I did. Improves sleep. As thoseparts died, anew me emerged. According to the American Council for Exercise, you can also begin to feel depressed and irritable and lose your self-esteem and motivation. Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Therefore, if you walk 10 miles every day, and have the same intake of calories, you will lose 0,55 pounds per day or 16,71 pounds per month. By simply walking for 2 miles a day, you're increasing your heart rate and thus, providing blood circulation throughout your body, helping you heal faster, providing yourself with a sharper mind, and ultimately helping your heart become stronger. After a 5-minute warmup walk at a slow pace, walk at a brisk pace for 30 seconds and then a regular pace for 4 minutes. However, if you have weight loss in mind, the American College of Sports Medicine (ACSM) recommends around 250 minutes or more. If you have the time for this, great. You have to be in a caloric deficit with your diet to lose weight. But you can define long distance walking any way you wish. Healthline Media does not provide medical advice, diagnosis, or treatment. I keep a food diary and exercise 6 days a week, at least 3 times a week with your videos. Now I help women transform their livesand lose weight. Im at my heaviest. 3. You could be overdoing it. I lost 12 KG in 3 months. Excessive walking can lead to sore or injured muscles, bone fractures, headaches, sleep issues, high heart rate in the morning, and a weakened immune system. All healthy meal ideas that are fast wuick and cheap. Perfect your technique. Endurance. A few days in the past two weeks. I have lost 95 lbs and now weigh 220. I set a goal of walking five miles a day going into my month of travel. I walk at least five miles a day, every day, and it has completely and utterly changed my entire life. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. Best Nike Shoes For 20233. 2. When it comes to walking, "moderate intensity" is a minimum of 2.5 miles per hour, but it depends on sex, age, and fitness level. For example, if you find that 3 miles is challenging at the beginning, walk 3 miles per day for a week, and then bump it up to 4 miles per day the following week. I have suffered with depression since I was a young girl (Im 40 now), making motivation and the get up and go attitude very hard to grab onto. Therefore, its vital that you not only fuel your body well before, during, and right after your walk, but also that you are consuming a balanced, nutrient-dense, well-rounded diet that provides an adequate number of calories and nutrients to support your exercise. Ideally, find a surface thats a little more forgiving than sidewalk pavement, particularly in the early stages of your walking program. Several research studies have shown that physical exercise can help reduce depression. I am a true believer in just being active throughout the day can make such a big difference. Sunday. Moreover, walking 10 miles a day at a more leisurely pace of 3.0 miles per hour (20 minutes per mile) will require 3 hours and 20 minutes to cover the distance. My biggest problem is depression and feeling so overwhelmed that I cant get myself to do anything that benefits me. If you havent been working out, walking is a great way to start with fitness. Mind you, this has been paired with a change in diet and some calorie cutting. Walking is very unintimidating and can be so peaceful and a great stress reliever too. Before reading I was wondering if I could lose the 85lbs I gained over the last 2 year by eating right and walking. This Beginner Walking Program Builds Cardio and Strength in 4 Weeks. I committed to a goal: 20,000 steps a day, or about 10 miles. My whole life Ive always had a ferocious appetite, and it just reflected the gusto I like to get out of life. Obese man, 45, reveals how he lost TWENTY STONE in two years by walking 10 miles every day - having struggled to make it to the end of his road before his transformation Dave Lancaster, 45,. Your pace will matter less in regards to the total number of calories burned. Repeat the same walking plan from your first day. (This physical activity calorie calculator from ACE can help you get a better approximation.) Sunday: Walk 60 minutes at a moderate pace. She says that your body has the ability to adapt to everything like the number of calories you consume as well as the amount and type of physical activity you do. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. Walking is a fantastic activity to maintain good health and walking for even 30 minutes a day will be enough to whit your waistline. This type of workout will burn more calories than a steady-paced activity. However, walking regularly has a definite and proven effect of lowering blood pressure over the longer term. My natural walking pace is just under 4 miles an hour, putting me within the bracket to . When youre trying to lose weight, walking will help your pounds shed off quicker. When I take a 20- to 30-minute walk each day, I engage in something called "box breathing.". Keep up the good work! Now Im covering miles effortlessly. One last thing is that a lot of hot chicks like to walk, rather than run, so thats a plus too! 4. I decided to make a change in my life (been feeling really depressed lately) and I've started walking for several hours a day (like about 8-9 hours) for the past 2-3 weeks. If youre a healthy person, your body has to function less for a 10-mile stroll, and youre going to burn fewer calories. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Its not guaranteed that everyone will lose weight walking as it depends on your health status and eating habits. Googled walking to lose weight and didnt get very good enthusiasm out of ittoday I typed in walking instead of running (bc I simply cant run) and came across this..let me just say THANK YOU. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. While many exercise options are available, few beat walking in terms of simplicity, low risk of injury, and low entry barriers to beginning a program. Furthermore, walking can help lower blood pressure and heighten your mood, and in no time, sleep can also be improved, leading to increased energy levels. I think walking is an underrated exercise. If you decide to walk 10 miles on a standard 400-meter running track, you will need to walk just over 40 full laps. Walking Workout for Diabetes. It will also give you motivation to do more. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Im glad I found you and follow you on Instagram. Thu 28 Aug 2014 19.05 EDT. Aim to walk at least five days a week. Walking consistently on a regular basis is fantastic for your health, so even if youre usually doing shorter walks, youll reap many benefits. Wearing proper footwear and finding pleasant walking routes will help reduce your risk of injury and improve the experience and consistency of your walking routine. Besides, in the end, we spend our whole lives, every waking moment, inside our own bodies, so if we cant afford to invest a significant amount of time into our health, then we really arent properly prioritizing our lives correctly, in my opinion. If you're actually walking 10 miles, you could be burning up to about 1,100 calories daily, depending on your weight, pace and incline. Such encouragement, Thank you friend! This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. I have been living with AVN, I am 35 years old. Its so calming, easy on the joints, and is great for cardio. Break up the walking routine. Along with building an aerobic base, improving your health in general, and helping maintain a healthy weight, one of the main benefits of walking 4 miles a day is that it's a doable exercise goal for most people, even if you've been inactive for some time. I'm a seasonal park ranger and freelance writer, so in spurts and cycles I've been in great shape, hiking every day, climbing mountains, and skiing hard. I agree that many discredit walking for weight loss. That didn't mean I had to walk at the same place, nor did I have to do it alone. This was a huge triumph. There is no cost to you. When I was done reading I forced myself to get up and go on my treadmill (which has been gaining dust) I think k Ill start walking everyday and see where it takes me. If you go for long walks, I guarantee you your appetite will both increase, be more controlled, and also naturally guide you to eat as much as you would like without wanting to overeat, because you will truly be satisfied after being able to indulge any day you feel like it! The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. Bring a stopwatch. Adapt your walking schedule as needed to fit the distance into your day. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat,. How Many Steps Do You Need to Take a Day to Lose Weight? I start to lose weight which is good. Feel free to play around with the increments. If you havent watched my free weight loss training I recommend you do! Every nightfrom that day forward, I walked. I feel like I am starting my new life right now. I used to do every single thing I could to avoid exercise but now walking five miles a day is an absolute necessity for me, and something I will be doing every single day for the rest of my life. Basically, the U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week not a specific number of steps . 5 things I learned from walking 10km a day. been leading a sedentary lifestyle). According to the American Heart Association, walking for 30 minutes reduces the risk of coronary . Poor posture is one of the first signs that indicate your body is fatigued and needs some rest to recover. According to the American Heart Association/American College of Sports Medicine, every adult should do moderate-intensity workouts (such as fast walking) for at least 30 minutes a day, five days a week. That's a lot of benefit. But it was definitely there. For instance, a female of height 54 and weight of 130 lbs. At home in rural Montana, walking isn't always feasible because high-speed highways and winding roads with blind corners make it difficult to get from home to town on foot. Challenge yourself with intervals Walk slowly for one minute, quickly for one minute, and repeat during your second "working" mile. When I go for walks my mind doesnt relax, it just obsessed about things and I dont get peace from it. Everything I had ever read touted the many benefits of walking. Im glad you liked it.