Allow Time to Adapt. Even though I'm not still consistently walking five miles in my daily life, doing this experiment for a short time has given me insight that has stuck with me. I walk 15k-20k steps a day. See the 12. 5 things I learned from walking 10km a day. 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. Its about being willing to take the first stepin the direction you want to go. You can take a look at our numerous articles on diets based on athletes needs to see what may work for you: The Best Popular Diets For Runners, Running Nutrition Guide, and Plant-Based Diets. Oh and change wouldnt be complete without a hair make over! Break up the walking routine. Ive been walking about 7 or 8 miles a day 5 days a week but Im not losing weight. I know exactly what I need to do to lose weight and get fit again, but I just cant get myself to do it. long-distance walking), your body will develop a tolerance, which makes it more efficient but also decreases caloric expenditure. If you have a high body mass index BMI, and you're carrying a lot of excess weight, your calorie burn rate will be much higher. Try 5-minute blocks Push for one minute, and then do four. But I finish my sleep circuit faster.. Walking does not provide sufficient intensity for higher level athletic improvements. Walking 10 miles per day is an effective way to support weight loss. Walking is a great way to get the physical activity needed to obtain health benefits. Roman legions, each soldier carrying 70 to 100 pounds of equipment, considered a 20-mile march a good day. I am chopping my hair this Friday and donating it in memory of my niece who passed from cancer. , Hi Megan, this was very inspiring. Walking is an efficient way to burn calories and lose weight. Thanks again! I wonder how long it will take to get back down to 150 pounds? A regular walking program, reducing calories and eating clean = weight loss and a healthier body. Approximately 40-60 minutes of walking per day or at least 300 minutes of walking per week can help you lose weight. Resist the urge to run faster so your body can catch up with your metabolism. Even if you walk a very brisk 4.0 miles per hour pace (15 minutes per mile), it will take two and a half hours to walk 10 miles. The downsides can be summarized as follows: A typical walking pace is 1520 minutes per mile. Try to walk for 30 minutes continuously around the neighborhood or around the block. This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. I was starting to feel the effects, both mentally and physically, of not moving enough before I set off on a month-long trip through Vietnam in November 2019. Feb 11th 2023. Watch my testimonial here: Donnas Montreal Kyni Testimonial (in front of 2000 +ppl) https://youtu.be/grCe88c9WFk, Donnas 2 min Kyni Testimonial https://youtu.be/-g02wFaZwYs. By taking on any challenge thrown my way. 12:30 treadmill 3-4miles. Best Nike Shoes For 20233. Walking 10 miles a day, particularly when combined with rest and bath therapy, can help reduce stress by improving circulation, which in turn provides nutrients and oxygen to the cells. You were walking very slow. I say, go for it no matter your age! 8 have suffered 2 car accidents in 2013. Everyone says you need to do high intensity workouts, but really just moving more will get you there. 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. Do you have any suggestions? Balance and increasing your activity gradually is key when it comes to working out, which means not being overly ambitious when you start a new exercise program. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. The old me who didnt love herself or think she was good enough. If you walk at a moderate pace (about 2.5 to 4 miles per hour) for 30 to 60 minutes on most days of the week, the good news is that you're meeting the American Heart Association's recommendation of 150-minutes of moderate-intensity exercise per week. Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. Walking long distances takes substantial amounts of time. 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. All Rights Reserved. Walking 10 miles a day helps improve the hearts wellbeing. It will also give you motivation to do more. Walking 10 miles a day is a big goal and may be unrealistic for some people. Im sorry to hear about your niece Daisy. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. It is a practice. Walking made me feel good. I am now down to 130 lb a year later. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. Encouraging you to step outside your comfort zone \u0026 do that one thing youve always been scared to try. What kind of weight loss can one expect from taking 20,000 steps per day? Below, weve created a chart that uses these METs values for common walking speeds and conditions to calculate the approximate number of calories burned walking 10 miles a day for different body weights. Walking is a simple and effective way to add exercise to your lifestyle. We've rounded up 11 must-have items for staying safe and warm during winter workouts. Everyone is different, so that's a tough question to answer. Great post! Your pace will matter less in regards to the total number of calories burned. I started with, thankfully, being able to do 1 mile a day and now, a year later, am doing a mix of 2 or 3 miles a day. The rate of metabolic processes changes over the course of a weight loss journey, as our bodies adapt hormonally and neurologically (5). To build up to 10 miles, start by walking a single mile. Theres so many new people here that I thought it was worth sharing again. This is fabulous and so inspiring! My natural walking pace is just under 4 miles an hour, putting me within the bracket to . The key is to walk at a very fast pace to get your heart rate up. "It typically causes weight stability and maintenance. 2. Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. In fact, for the month of November, I averaged more than seven miles a day, easily topping my five-mile goal. I found age didnt matter. When walking 10 miles, the terrain you walk on can affect your time dramatically. At a speed of 4 miles per hour, the same individual will burn approximately 340 calories in one hour and at a speed of 4.5 miles per hour he will burn around 370 calories . SUCH a great journey and I appreciate you sharing it with the blogosphere. LIVESTRONG.com may earn compensation through affiliate links in this story. But is walking 10 miles a day a good approach to lose weight? Gradually increase the time to 30 minutes a day. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. 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. 7. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. However, you must limit running to just three to four days a week. Save my name, email, and website in this browser for the next time I comment. Earlier this year, YouTuber and ultra-runner Vince Luu set himself the goal of running 10 miles every single day for 30 consecutive days, inspired by the physical fortitude of David Goggins.. Leading up to my trip, I was averaging about 7,000 steps per day, or just 3.2 miles. Just that first walk made all the difference. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. xoxo. Traditionally, it was thought that to lose 1 pound (0.45 kg), you must burn roughly 3,500 calories more than your intake over a given time period. . Im glad this post gave you the confidence you needed to start! I know walking works in the long run but I like to see quick results. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. After mywalk, I looked back at the ocean and thought to myself Im going to walk here every night. And thats what I did. If you can replace driving short distances with walking, you stand to save significant . Im never sure how runners will respond to this. One last thing is that a lot of hot chicks like to walk, rather than run, so thats a plus too! This is a big goal and a big time commitment, and it will take some strategy to be successful. The bedriddeness caused me to lose a lot of muscle mass/strength also. Its time people slow down & see the benefits to getting back to a normal pace. To accomplish this goal walking three days weekly, aim to walk 83 to 100 minutes during each . Walking 10 miles a day takes a long time. All healthy meal ideas that are fast wuick and cheap. You cant target a specific area with a workout. Likewise, a person weighing 185 pounds (83.9 kg) would burn about 419 calories walking at a 15-minute mile pace for 1 hour (4). Morning: 5 minutes normal walk + 2 minutes brisk + 1-minute high-speed walk + 5 minutes normal walk. Repeat the interval four times. So therapeutic . In order to get the most out of your shorter walks, try to: 1. Walk faster: The faster you move, the more calories you burn, according to ACE. I put my weight loss down mainly to the consistent walking. Walking can also help relieve blood pressure by improving circulation. Here you get low calorie recipes for weight loss that balance hormones. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. The calorie burn is almost doubled when you go from a flat surface to a 12 percent incline on a treadmill, for example. 1 Walking six miles, which is roughly 15,000 steps, took me about two to three hours, depending on how I broke it down. I needed to hear that I dont need to run at 200lbd to lose some of before my body can run. As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. You can expect to burn 700 to 1,200 calories after walking 10 miles, but this number depends on several factors. And if they did get sick, it was for a shorter duration, and their . So, I set out to see if my trip could act as a reset. 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. The pace of a slow runner! If working out in a gym doesnt appeal to you, or if you just want to get outdoors and change up your routine, walking 10 miles is an excellent way to add more movement to your life. Seeing how good walking made me feel when it was top of mind each day has given me the tools to recognize when I'm not feeling as great and I need to take steps (often literally) to make myself feel better. Hello, I was just curious if you lost that 85 pounds? In general, walking costs little compared with a gym membership or home gym equipment. And with each step, theweightfell from my body almost effortlessly. 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. I am a 65-year woman, and I need to lose at least 100 pounds. Everyone reacts differently. On average, a 180-pound adult burns 100 calories per mile walked, meaning that walking 10 miles (16 km) a day will burn around 1,000 calories. I enjoy cycling indoors more than walking. I agree that many discredit walking for weight loss. Many popular races cover 5- or 10-kilometer distances and make great outings for long distance . Keep moving! A 16-20 minute mile isn't going to do anything. A former college basketball player turned Sports Model \u0026 fitness youtube/Instagrammer. We really underestimate walking Im guilty of this too, but Americans are so obsessed with extreme fitness. 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. will burn 810 calories when walking at a pace of one mile in 15 minutes for 10 miles. All rights reserved. I started actively walking g for 30 to 45 minutes a day. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. There are other ways to get in a great walking workout in less time. How many steps should I be taking every day? Sunday. Ideally, find a surface thats a little more forgiving than sidewalk pavement, particularly in the early stages of your walking program. I have been living with AVN, I am 35 years old. Just a cliche girl trying to live her best life, hoping to inspire you to do the same. 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. Prior to having children I was fit and only weighed 104 lbs. I cant go on a day without putting my steps in for the day. However, the truth about weight lifting, distance running, and endless forms of intense cardio is that (1) they are VERY stressful on the body, even though they feel good, and are very rewarding, (2), they are high-risk for injury, (3) they dont burn enough calories, and (4) you simply sometimes dont have the energy to push yourself to the limit. To burn fat quickly and effectively, you should master power-walking. All Ive been doing is walking daily and hiking on weekends. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. If you wear a heart rate monitor with GPS so that you can measure your walking speed and heart rate, you can get a more precise estimation of your energy expenditure. It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. But you can define long distance walking any way you wish. Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. I need to lose about 60 lbs. The steps include: Week 1: During the first week, don't track the distance. 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. The number of minutes you walk each week is most important for successful weight loss. Sometime taking the first step is all it takes then staying consistent. Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day. it is just easy way before I get used to sitting after finish my work but after following your walk at home starting with 1 mile and then 2 miles and finally the 4 miles, I start to be motivated to work out every day. If you do this four days a week and maintain your current diet, you will lose around one pound each week. I still shoot for 10,000 steps every day, but it's easier to let life get in the way when I don't have a jagged limestone coastline to walk, or a jungle trail to explore just minutes from where I'm staying. Rebecca Thomas began her major weight loss journey with a walk. Studies have shown that low-intensity exercise plays a preventive function in gastrointestinal disorders. Youre amazing! 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. Shorter, more strategic walks may be the way to go if you want to walk for weight loss. I start to lose weight which is good. There are benefits to walking 10 miles a day, but it comes with certain risks, too. Congratulations! Walking for 10 miles a day is more than enough to lose weight, particularly if it is followed by dietary changes. But walking is amazing. https://skinnyfitalicious.com/why-diets-fail-webinar/, https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/, https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. If you have been walking for a while, but are interested in starting to run, check out our beginner training plans here! Simply walk for time. Running doesnt always allow for that! The good news is that even if you dont have a way to capture this data, you can estimate the calories you burned walking 10 miles a day using the metabolic equivalents (METs) for walking at different speeds. 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. Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk to help manage type 2diabetes. Thank you Premier Protein for sponsoring this video! Having you been walking for weight loss and not losing weight? gradually increase the distance of your walks, according to the Centers of Disease Control and Prevention, Eating a well-balanced and nutritious diet, Can You Run After A Knee Replacement? You can walk for 30 minutes in the morning and 30 minutes in the evening. 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. Weight Loss. Youll burn tons of calories, youll strengthen your legs, you feel like a million bucks, you get to enjoy nature and destress, and once you start a long walk you know for the next 2 hours its your time to be left alone. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. Research suggests that walking can decrease cardiovascular risk factors, body mass index, waist circumference, and the incidence of mental health conditions such as anxiety and depression (2). Every nightfrom that day forward, I walked. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. I can walk even if Im extremely tired. Ive noticed my endurance is a lot better as well. Walking 10 miles a day will also increase your respiratory capacity. Walking 15-20 miles a day. And there were no evenings when I had to seat dance to Lizzo with my phone in my hand to make up a missed step count. Regular walking strengthens the bones by enhancing the lubrication between the joints and by strengthening and toning the muscles. I was proud of what my body could accomplish, I felt strong and powerful, and all that made me more comfortable in my skin. For a full disclosure policy, visit my Policies. 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. Whether youre currently sedentary or just looking to add variety to your exercise program, 10 miles per day of walking can be an excellent way to improve your health, well-being, and overall quality of life. Glad you liked the post Heather! Risk of injury: Are you really ready for those 10 miles? I love this! 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. According to the general guidelines of Walk BC, a weight loss of 12,000 to 15,000 steps per day is required; thus, going beyond that would certainly bring about improvements in your weight.

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