LIVESTRONG.com may earn compensation through affiliate links in this story. More recent research shows that this 3,500-calorie rule may be a bit of an oversimplification, however. Basically, the U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week not a specific number of steps . 2. In fact, studies show that going for a well-paced walk most days can lower high blood pressure by up to 8/6 points (systolic/diastolic). I also gained about 50 pounds. Although exercising too much can still lead to weight loss, setting unsustainable targets like this can cause you to burn quickly, impede long-term results, and potentially cause injury. I walked 31 miles in 10 hours and 2 minutes, right through the middle of Cornwall in England , the walk is called the Saints Way. Because skinny & fit always tastes delicious. I need to lose about 60 lbs. 3. Do interval walking: Incorporate high-intensity interval training (HIIT) into your walks by including include several bursts of high-intensity activity followed by lower-intensity recovery times, according to the ACSM. Oh and change wouldnt be complete without a hair make over! Its important to me that others understand they dont have to be a runner to be healthy. then in my late 30s I started the menopause! But no matter which way you look at it, it was a lot more than I had been walking. Everyone is different and gets different results. 1. If you have the mindset that you want it to happen fast, the weight will come back and any shortcuts you take will result in losing water and muscle. Risk of injury: Are you really ready for those 10 miles? 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. I can walk forever tho! "If it doesn't challenge you, it doesn't change you," says Laura Chapman, NASM-certified personal trainer and fitness nutrition specialist at Arforse in Freehold, New Jersey. On the other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate challenge. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. IT must be SHARED again. People colonized every continent by walking long before they rode animals or cars. http://bit.ly/KeltieOConnorSubCheck out my top videos! I havent really moved let alone worked out in many years. It's better to walk less, but maintain good posture than try to force steps with bad posture and risk injury. Im about 220 lbs now. Hi Megan! I think walking is an underrated exercise. Besides keeping healthy eating habits and drinking water, you can also try walking 10 miles a day to improve gastrointestinal function. Aim to walk at least five days a week. 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 . Adapting: Exercise routines that are the same day after day may cause you to hit a plateau (and get bored!). Walking a weight loss very helpful always to lose weight. It took me a bit, but I realized my goal was to walk a mile every day. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. Try 5-minute blocks Push for one minute, and then do four. 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. It's not magic. As stated before, walking 10 miles a day and burning that many calories might aid in weight loss, but you also need to eat a healthy, balanced diet and watch your calories. It can take several months to build up to walking 10 miles a day., but if youre consistent with walking several days a week and you gradually increase the distance of your walks, its not unreasonable to set a goal of walking 10 miles a day. That's a lot of benefit. will burn 1125 calories when he walks at the same pace for 10 miles. Every nightfrom that day forward, I walked. Congratulations! 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. Just read this story for the first time! "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. Suddenly, my focus becamefueling my body with healthierchoices so I could do more of the things that inspired me like walking. When youre trying to lose weight, walking will help your pounds shed off quicker. Keep up the good work! Walk at an easy pace for 4 to 5 minutes. If youre on a tight schedule or have other complicating issues, breaking up your walks is a good strategy. Walking 4 miles a day also lowers blood pressure, especially in women who are post-menopause, and strengthens the heart's muscles. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. Ive noticed that I had already put in 8k steps. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. I recommend you start with listening to the episode on self sabotage: https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/ and also the episode on dropping self judgement: https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. 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. Youre amazing! I was proud of what my body could accomplish, I felt strong and powerful, and all that made me more comfortable in my skin. Walking 10 miles (16.1 km) a day is certainly a lofty goal (mostly because of the time involved), but if you can do it, your heart, brain, and whole body will thank you. See the 12. Here you'll find behind the scene videos of all kinds of workouts \u0026 sports, experimenting with different fitness \u0026 health trends, athletic apparel reviews, fashion try-on's/hauls, and whatever else life throws at me!Full Day of Eating Keltie O'Connor | How to NEVER GAIN WEIGHThttps://www.youtube.com/watch?v=99aIsxhcbKAKeltie OConnorhttps://www.youtube.com/channel/UC9zEqIwv7yPQ8IlzNYpB_Aw I was eating better by choice, not by the demands of a diet. Walking Goal: To walk for 30 minutes, with at least 20 continuous minutes at a brisk pace of 15 to 20 minutes per mile (3 to 4 . The two main strategies for working up to 10 miles per day are: Depending on your current fitness level, walking even a single mile may be either challenging or relatively easy. Similarly, a male of height 6 and weight 180 lbs. Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. I live in the UK and I need to lose 40 pounds of weight. It really is underrated. If you weigh 130 lbs and walk at 3.0 mph, then roughly, you will be burning 1950 Cal per 10 miles. Walking 10 miles a day is a big goal and may be unrealistic for some people. Walking alone will not result in weight loss. I found age didnt matter. Walking is a great way to get the physical activity needed to obtain health benefits. ", American College of Sports Medicine: "High Intensity Interval Training", Walking at a brisk pace, you would burn approximately 750 to 1,100 calories, according to the. Sometimes not knowing what the future holds is exciting because there are so many possibilities. A 155-pound person walking at 4mph burns 351 calories per hour, and a 185-pound person would burn 419 calories an hour walking at the same pace. Its so calming, easy on the joints, and is great for cardio. If thats the case for you, thats OK! Theres nothing easy about walking 10 miles a day, and athletes who do so need to take care of their bodies to stay healthy and strong to keep up this habit. Start at a pace that's comfortable for you. Then gradually pick up speed until you're walking briskly generally about 3 to 4 miles an hour. 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,. But I finish my sleep circuit faster.. Duration of Walks. I know exactly what I need to do to lose weight and get fit again, but I just cant get myself to do it. I start to lose weight which is good. Thanks:). 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. If adding a mile each week feels like too much, add half-mile increments. 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. Megan you are awesome! 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 just started my weight loss journey. Its not the visual (vain reasons why) I want to lose weight, but I just dont feel right being this heavy. Great article! Running doesnt always allow for that! To accomplish this goal walking three days weekly, aim to walk 83 to 100 minutes during each . Sunday: Walk 60 minutes at a moderate pace. In fact, research suggests that intermittent walking breaking up longer walks into shorter walks is as effective as longer continuous walks at improving health measures (6). I wonder how long it will take to get back down to 150 pounds? I hadnt been active in over decade due tomy avascular necrosis,but something pulled me toward that path. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. Having you been walking for weight loss and not losing weight? And yes I am on medication for the depression but still struggle. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. That amounts to around 820-850 calories for a 10-mile walk. I have lost 95 lbs and now weigh 220. You can study flashcards, catch up on phone calls or e-mails on your smart phone, or converse with a friendanything you can imagine! I can walk if Im full or hungry, if its hot or if its cold, day or night, rain or shine. Then, multiply this calculated value by the number of minutes it takes you to walk those 10 miles. How Long Did It Take to Get in 6 Miles? Since I was a teenager Id tried losing weight over and over again, andfailed miserably. Repeat the interval four times. For the last 3 months, I've been walking 10+ miles a day 4-5 days a week doing food delivery. I needed to hear that I dont need to run at 200lbd to lose some of before my body can run. I lost 12 KG in 3 months. 20 Tricks to Walk 8,000 steps A Day in 3 Weeks, Make The Most Out of Running and Weight Loss, 10 Unbeatable Tricks to Use When Walking to Lose Belly Fat, 12 Tips on How to Burn the Most Calories On A Treadmill, Copyright 2020 Flab Fix - All Rights Reserved |, Everything You Need to Know About Revitaa Pro, VigorNow reviews: Is it a scam or not? Im 187 lbs now, down from 226 in January. thanks for the inspiration to gain back control over my weight and my life, I am forever grateful and love you for it. Walking is widely recommended by doctors and psychiatrists to help uplift mood. For those more familiar with kilometers, 10 miles is approximately 16.1 kilometers. Walking for 10 miles a day is more than enough to lose weight, particularly if it is followed by dietary changes. 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. Estimates of Calories Burned While Walking 10 Miles a Day. Answer (1 of 53): Alone walking will never help in reducing weight , i do 5km on weekdays and 10km on weekends . Looking back at my health app, I didn't miss a day of walking from Nov. 5 to Nov. 25, even while spending hours on a bus or plane, sleepless nights in a hostel dorm, and hot and sweaty afternoons trekking through Southeast Asia! 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. Simply walk for time. There are benefits to walking 10 miles a day, but it comes with certain risks, too. That didn't mean I had to walk at the same place, nor did I have to do it alone. Save my name, email, and website in this browser for the next time I comment. The key is to walk at a very fast pace to get your heart rate up. Remember what works for one person wont necessarily work for another. ", Psychological Research and Behavior Management: "Compulsive Exercise: Links, Risks and Challenges Faced", Laura Chapman, NASM-certified personal trainer, Physical Activity Guidelines for Americans: "Active Adults", American College of Sports Medicine: "Starting a Walking Program", Cleveland Clinic: "What Is the 12-3-30 Workout? 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. Walking 10 miles a day will also increase your respiratory capacity. 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. 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. The main factor affecting calories burned from walking is your body weight. It cleared my head, helped me see what I wanted more of in my life. I cannot tell you how many things Ive read recently that states walking does nothing for weight loss and its just not true. Love this! SUCH a great journey and I appreciate you sharing it with the blogosphere. I know walking works in the long run but I like to see quick results. Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. When I go for walks my mind doesnt relax, it just obsessed about things and I dont get peace from it. The number of minutes you walk each week is most important for successful weight loss. Just a cliche girl trying to live her best life, hoping to inspire you to do the same. 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. The first week 10 minutes, the next month 20 minutes the month after 30 minutes, then 40, 60, 90 and eventually I was walking 8-9 miles at a 12-13 minute per mile pace. Don't let cold weather get in the way of your fitness goals. I loved reading about your walking. Using the example of a 185-pound person, it would take about 10 workouts, walking at 3.5 mph for 60 minutes, to burn the equivalent of 1 pound of body fat. As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. But walking is amazing. If youre a healthy person, your body has to function less for a 10-mile stroll, and youre going to burn fewer calories. It can become very discouraging when you are encouraged to only do HIIT or very intense workouts in order to succeed. A slower pace would obviously take you longer. . How Much Weight Can You Lose Walking 5 Miles a Day, 5 Days a Week? For example, in terms of progressive goal setting, working up to walking 10 miles per day could be better than working up to 2 hours of walking per day (3). 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. Just that first walk made all the difference. Learn your local area, explore parks and other outdoor locations, and establish some pleasant walking routes that will keep you engaged and excited to walk. A 30-minute walk may reduce blood pressure by as much as medication Health 20 February 2019 By New Scientist and Press Association A morning walk can help lower blood pressure Erik. Changing his diet and walking 10,000 steps a day started a 160-pound weight loss transformation. I think that people underestimate the power of walking, but its a pretty decent workouts! Suddenly, the world was full of new possibilities. Walking 15-20 miles a day. I cant go on a day without putting my steps in for the day. 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. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Im sorry to hear about your niece Daisy. The biggest challenge is the time needed as walking 10 miles takes 3-4 hours per day. Walking 10 miles daily can increase your risk of soreness, injury and fatigue, according to the Mayo Clinic especially if your body isn't ready for it physically. Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. 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. Theres so many new people here that I thought it was worth sharing again. I came dead last but crossed that finish line anyway. Many popular races cover 5- or 10-kilometer distances and make great outings for long distance . Perfect your technique. Therefore, this plan is going to start from scratch and build up to five miles a day. 2. A few days in the past two weeks. with that said, after 5 months Ive lost 20 lbs starting at 182 lb down to 160 lbs walking on my treadmill became an addiction. Feb 11th 2023. What kind of weight loss can one expect from taking 20,000 steps per day? Its about being willing to take the first stepin the direction you want to go. I believe tomorrow will be the first day of my new life we have our first phone consultation and l am willing and ready. 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. 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. Its not guaranteed that everyone will lose weight walking as it depends on your health status and eating habits. I can walk even if Im extremely tired. Yes! Some of the health benefits of walking 10 miles a day include; The length and speed of walking affect the mortality rate. At the typical walking rate, itll take you 23 hours to get to 10 miles. Even on my days off I still followed my treadmill routine. This Beginner Walking Program Builds Cardio and Strength in 4 Weeks. Everything I had ever read touted the many benefits of walking. Research on walking shows a range of benefits across multiple demographic groups. So, I set out to see if my trip could act as a reset. 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! 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. Ive been walking about 7 or 8 miles a day 5 days a week but Im not losing weight. As thoseparts died, anew me emerged. It really helps me to lose weight. Love your story and thanks for sharing this post again. In fact, weightloss wasnt even a thought in my mind. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. If you're walking at 4 miles per hour, which is considered very brisk (that's a 15-minute mile), 10 miles would take you 2.5 hours. Not only did it change my body, it changed everything about me as a person. That's a lot of benefit from such a simple action. Monday: Rest. Stretch your calves and hamstrings for 2 minutes. shares Amber Sayer M I dont know what the future holds but I sure am loving my life right now! 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. Regular walking strengthens the bones by enhancing the lubrication between the joints and by strengthening and toning the muscles. Walking does not stimulate the body as much as other forms of exercise like running and cycling. I have started trying to walk 4-5 miles a day and am desperately trying to lose these 35 lbs Ive gained during pregnancy and almost nothing has worked after 4 years!! 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. The more you weigh, the faster you walk, and the steeper the incline (if any) you ascend, the more calories you burn walking. Walking 4 miles a day is equivalent to burning around 250 calories each day. 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. My leg muscles were popping. You can alternate power walking every 2 to 3 minutes with a 1-minute moderate recovery pace for 30 to 40 minutes total. 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. However, you must limit running to just three to four days a week. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. Before you read further, heres a podcast I recorded on how I lost 80 pounds walking and I give you actionable tips for losing weight for good in that podcast that are not in this post. I am now down to 130 lb a year later. Hi I feel good I have just started walking from 25 days going gym doing exercise is not possible I feel shy as I m to big Your story motivates me, This is an incredible story, and I am so proud of you!!!! Risk to your mental health: It can also get you too focused on the numbers if weight loss if your sole goal. Im glad I found you and follow you on Instagram. According to Harvard Medical School, walking can tamp down your sweet tooth, soothe joint pain, boost your immune system, and counter genes that cause you to gain weight. As much as there are benefits, walking 10 miles a day can quickly lead to overtraining, which happens when you work too hard and dont allow enough recovery time. 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. The number of calories you burn during a 10-mile walk will depend on your height, weight, and health. Approximately 40-60 minutes of walking per day or at least 300 minutes of walking per week can help you lose weight. However, walking 4 miles a day for weight loss is a more complicated process whose results depend on several factors. If you havent watched my free weight loss training I recommend you do! The only problem is sometimes I get bored. 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. In other words, would walking that much be overdoing it physically for your current fitness level? draft 2, Everything You Need to Know About Rainbow Light Prenatal, 10 Best Organic Beetroot Powders Reviewed. Our bodies are made for walking but sometimes we forgot that. Repeat the same walking plan from your first day. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day. I have been living with AVN, I am 35 years old. Using these METs values, you can calculate the number of calories burned walking 10 miles at various speeds and weights using the following equation to determine energy expenditure: Calories Burned Per Minute = METs x 3.5 x (your body weight in kilograms) / 200.

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