They recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity or any combination of those two exercise intensities. In general, walking 10km a day (which is 14,080 steps) is considered an exercise that has similar health benefits to the federally recommended 150 to 300 minutes per weekof moderate-to-vigorous physical activity, according to the Physical Activity Guidelines Advisory Committee (PAGAC). . Required fields are marked *. Walking 10km a day is great for your health and wellbeing, helping you build your fitness levels and relieve stress. On the other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate challenge. I own a pair of Hoka One One, which look horrible and they do not match with any clothes that I wear. Enhanced blood flow is going to improve recovery and help ease muscle soreness, she says. If you can comfortably walk a mile in 1520 minutes, add another mile to that walk. Walkers who log 10,000 steps per day consistently are more likely to achieve the recommended amount of moderate physical activity and reduce the effects of being inactive. Stretching after your walk is also important because it helps to reduce muscle tension and minimize muscle soreness. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. Is it bad to walk 10km a day? Journal of Physical Activity and Health. Higher fluid intake does not have any additional benefits. Too much sitting: the population health science of sedentary behavior. Exercise and walking are excellent tools for controlling Type 2 diabetes and improving health for people with diabetes. However, when the outdoor temperature was higher (70 degrees or more) I was drinking at least one liter of water. We explain the, Walking lunges are a functional exercise that can be used to take your lunges to the next level. A small 2018 study from the American Council on Exercise and Western State Colorado University found that moderate-intensity activity can help athletes maintain endurance performance and power output compared to simply resting or doing active recovery at a vigorous intensity. Another common mistake that people make when losing weight after starting an exercise is theyre overeating without even realizing it. You will find that some stress that you feel will be relieved from walking 10km a day. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. Plus, climbing the stairs also requires higher muscle activation in your quadriceps, glutes, and calves. You can burn even more calories by walking quicker or for more time. But if youre training to walk a long race or taking a long hike over the weekend, heres what you can expect for calorie burn over those miles. There are three key types of exercises and activities you must provide your German Shepherd every day. 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. feel tired at the beginning of your workout. 2. Your stamina will also increase, and you might find that you start jogging as well as walking. Additional studies have found that setting distance-based goals instead of time-based goals may be more effective for realizing these benefits. In fact, it has even been argued that our gait is selected naturally for the purpose of conserving our carbohydrate (CHO) stores (blood glucose, and muscle and liver glycogen ), thereby leading to our selectively metabolising fat. Researchers looked at 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts. I felt like all the effort that I spent in the gym was coming right back on my dinner plate. There are dozens of studies that show the benefits of daily walking on cholesterol, hypertension, diabetes, and other chronic disease events. In my previous life, I was an exercise physiologist, working for British NHS, Canyon Ranch Tucson, Regent Seven Seas, and Oceania Cruises. You can lose weight by walking 10km a day, as long as you stay consistent and you wont alter your eating habits. An Australian grown business here to provide a simple way to learn about new perspectives. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. (approx) So you are walking 13200 steps everyday! Here i'll walk between 6 to 12 hours (usually 10) resulting in a distance walked of 10 to 35km. Building up to 10 miles per day is doable for most people, as long as you start with the right distance and slowly build up. Her work has been featured in Readers Digest, People, the New York Times, the Oprah Winfrey Network (OWN), Sirius/XM Oprah Radio, and more. If youre doing it every day around the same route, it can get very boring quickly. Apart from weight loss, walking has several other benefits. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. So that's just what I did and it was much easier than I thought it would be!Please leave. I recommend my clients to train with weight and cardio five times a week with two recovery days, Julce says. Stretching helps to loosen up muscles and wont make you feel tired the following morning. Over time, when my body got used to it, I noticed that I can walk longer and I dont get so puffed when walking up the stairs. However, if like me you prefer to train outside, you can try to find some places with an outdoor gym and use that together with your walking routine. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. Building up to a 10-mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being. Walking long distances takes substantial amounts of time. When it comes to mental and physical health, the need for regular exercise cant be overstated. If you're looking to trim down, you may. This helps warm up the muscles and get the circulation going before you walk., (Heres what to do if walking causes lower back pain. But if you want the best results, how to combine those two? Latoya Julce, a certified personal trainer and group fitness instructor, agrees. If you travel, running is a great way to explore, especially if you're running at least 10k a day. So, walking 10km a day can help you improve your fitness as well as offering a range of other health and wellbeing benefits! Required fields are marked *. This trainer adds that if you like the way walking is making you more fit or you want to increase the impact, you can maximize the effect of your walks by making them one component of a comprehensive workout plan. But, especially for loosing weight, the devil is in the details. This is when you will start covering 10km in a shorter amount of time. readmore 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). Its probably no coincidence that walking has grown so wildly popular at the same time the pandemic has led more Americans to prioritize mental health. link to Best Peloton Walking Classes (And why you need them), link to Walking After Yoga (Everything you need to know), how to use a weighted vest for weight loss. Sitting for more than an hour at a time raises your risks of cardiovascular disease and diabetes. Walking is an effective and accessible way to add exercise to your life. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Help keep your weight steady. I walk at least some part of my hour lunch break . While you may initially notice improvements in your aerobic fitness, sooner or later youll need to either increase your speed until youre running or add some form of weight or other resistance to increase the intensity. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. Going any faster will result in you essentially jogging or running, which has other benefits and downsides compared with walking. For example, I can walk 10 minutes upstairs without taking a break, whereas my wife starts huffing and puffing after a minute or two. Keep in mind that you dont have to be a stretching specialist or do advanced yoga asanas. Walking is one of the most effective, yet underrated forms of physical activity available for everyone. Outdoor gym often has a variety of machines that works on the legs, arms, shoulder, and abs. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. For my afternoon walks where I need a bit extra energy so I like more house, techno, and rock tunes. Step 2 Warm up before every walking session by walking slowly for five to 10 minutes. Walking is one of the best aerobic exercises that can help reduce the subcutaneous (the one you can pinch) and visceral (dangerous) belly fat. Your best bet for weight loss is to combine your walks with dietary changes, ideally with the guidance of a registered dietitian or other qualified professional. I understand that not everyone has an access to walking 10km a day on the uphill terrains. But whythisworkout? From there, you can gradually pick up the pace. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. If you have the time for this, great. Muscle and bone loss is of particular concern for older adults. Peter C Terry, Ph.D., a Professor of Psychology at the University of Southern Queensland says listening to music is associated with more positive feelings, improved physical performance, reduced perceived exertion, and more efficient oxygen utilization.. A sports medicine doctor can provide an appropriate exercise prescription so they can start their fitness journey while minimizing risk of injury.. Walking 10km a day uphill is good for weight loss because it allows you to increase the intensity, without increasing the speed. Start with brisk walking. Walking 10 miles burns 7001,200 calories and can help support weight loss goals. Yes, Im addicted to music because it helps me to boost my energy and enhance my mood almost immediately. Here I was usually drinking coffee together with a bottle of water. According to the modeling, if every capable adult walked briskly or otherwise exercised for an additional 10 minutes a day, 111,174 deaths annually across the country or about 7 percent of all. Walking is also safe with one of the lowest exercise injury rates, according to a report by the US Department of Health and Human Services. Walking 10km a day can be bad for your body if you are pushing yourself too much. It's week 3 and you guys voted for me to walk 10km a day for 7 days. Improved digestion. Instead of thinking about time, you can use landmarks or music to guide your intervals, Stanten says. You dont need any prior or special knowledge or training to start.. This is also a good starting position if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.. Walking up a hill is very similar to walking up the stairs. It really lifts your spirits. (Learn more about the healthbenefits of nature.). Here in the table below, you can see a guideline on steps and activity levels. Not at all! I tried this many times and it gets tedious. So, walking 10km a day can be very good for you. But, if you have good stamina and walking form, walking 10km a day wont be bad for your body. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. a day: I take an early-morning walk with my dog for 30 to 45 minutes. I think it should be part of your fitness routine, regardless if you want to torch extra fat or not. "Swimming is good for individuals with arthritis because it's less weight-bearing," explains Dr. I-Min Lee, professor of medicine at Harvard Medical School. 6. Walking 10km a day is a lot because it takes between 90 to 120 minutes. Walking 10km a day will also have a positive impact on your mental health. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) How many standard or modified pushups you can do at a time If that doesnt fit with your schedule, start doing it after just one meal, and then either extend the length or add in more walks throughout the day over time. 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. Walking 10 miles per day is an effective way to support weight loss. Unlike other forms of cardiolike running, biking,dance workouts, or boxingwalking isnt intimidating and it doesnt require lessons or special equipment. When you exercise, your body uses energy in the form of glucose (sugar), just like a car uses gas, explains Kemmis. Diabetes Care. 1.You get used to it pretty fast : Unlike running, walking is easier, more comfortable and you can do it anywhere, you don't need a park or somewhere specific, you can walk in any public area without bothering anyone. If you're unable to walk for longer periods of time, this . Best Peloton Walking Classes (And why you need them). Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. Start out with 7,500 and aim to get above 10,000 steps a day. On top of that, walking can also lower your risk of getting breast and bowel cancer. After years of going on food restrictions, crazy exercises challenges, the thing that worked was simply going on walks outside! Over time, try walking at that faster pace for longer, or adding more quick intervals more often. Catching up on a great podcast or book on Audible can be therapeutic listens, as well. See the 12. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. 1. This site shall not be liable for any damages arising out of . These may look stylish at night out or during your beach break, but they wont work for your daily weight loss walking. If you can only walk for a certain number of minutes or just around the block, then you have your baseline.. While high-intensity activity certainly has its place, so does the most basic, accessible form of exercise: walking. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. For example, walking is a great exercise to help patients with high blood pressure or diabetes, but make sure your doctor knows the activities youre doing and can advise you accordingly. I started walking 10km a day during my holidays. My calves felt like rocks and my lower back hurt. I had a few days off where I just wasnt ready to do any walking because I was either busy at work, or my body was just too sore to walk another day. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. I was sweating more and I felt like my legs are made of stones. Whether you have diabetes or you are at risk of developing it, take the first steps to improve your physical fitness. Walking distance can be a tricky concept for the average person. Healthier cholesterol levels. 5 yr. ago I get pain in the front of my legs when walking. For exercise toreally count, it has to be hard or complicated, or leave you totally wiped out with muscle pain for daysright? That sunlight and vitamin D can make all the difference, she says. And you dont need to walk at a particularly rushed pace to reap the benefits. The science is clear that walking can drastically improve your health compared with sedentary activity. Although benefits in strength are. Walking 5 miles per day will burn an additional 400 calories per day. For people just getting started with fitness, walking is a wonderful form of cardio or aerobic exercise, Mohr says. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition. Once I get my water organized, I immediately started to feel better. Walking is a simple and effective way to add exercise to your lifestyle. If some days you only have time for a quick walk and nothing else, thats fine. Save my name, email, and website in this browser for the next time I comment. Walking every day for weight loss can be a great way to burn calories and increase fitness. Of course, walking uphill every day is much more strenuous on the body and requires some level of fitness. The specific number of calories burned while walking 10 miles depends heavily on your body weight. Happier mood. Is walking in place good exercise? You can simply start extra slowly, giving your body five minutes or so to wake up and get blood flowing to all the muscles that need it, says Stanten. Focus on your exertion instead, which is measured by your heart and breathing rate. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. We share the benefits of this exercise, plus provide. Walking 6.2 miles per day for 7 days can burn 3,150 to 4,207 calories, which is equivalent to one pound of fat. By walking 10km a day, you can burn 800 calories, potentially more. Our content is for informational purposes only. Aim for 30 minutes per session. People walk for transportation and for fun, relaxation, or exercise, or for other reasons. Try to walk about every other day. Walking 10 km is a lot. Many people consider 10,000 steps a daily target to remain healthy By Michael Mosley BBC These days it is hard to walk the streets without running into someone who is anxiously looking at their. Calorie (Kcal) BMR x Mets / 24 x hour. 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. It helps to engage different muscle groups, elevates the heart rate, and increases the metabolic rate. It was also enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%. But the same research also. 2005-2023 Healthline Media a Red Ventures Company. A beginner's walking plan often starts with 10 to 15 minutes of walking and increases the time of your daily walking workout by a few minutes each week. Read our, How to Walk Faster: Form, Stride, and Building Speed, How Fast You Should Walk for Fitness and Weight Loss. At the end of the day, I was feeling weak and tight in my muscles. In the beginning, it felt really hard, especially when I was walking uphill. Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. Katie Bressack, a board-certified holistic nutritionist and yoga instructor in Los Angeles reveals one reason lockdown periods during the pandemic may have contributed to higher rates of stress, depression, and anxiety: The more we sit, the more we feel low-energy in general, she says. Try adding some high-intensity intervals into your walk, says Stanten. You should be aware of them before committing to the program. The short answer is yes. Warming up the muscles is always a good idea before an exercise, says Dr. Sulapas. The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. Let's calculate how many steps you would be taking everyday. In this article, I will be covering the benefits of doing yoga and walking as one of the easiest ways to stay in shape. I love walking, Bressack says. I was drinking around 500ml of water during 90-minute brisk walking. Typically, I recommend holding the stretch for at least 30 seconds to get its maximum effect. (Also, try these morning stretches for energy.). 2023 Dotdash Media, Inc. All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Most modern cities do have installed outdoor gyms or fitness parks where people can come in for free and use the equipment. As the title says, for me, walking was the key to losing weight! Achieving Moderate-Intensity Exercise The speed at which you achieve moderate intensity will be different for everyone. This equates to 75 minutes of moderate intensity activity a week, half the weekly 150 minutes recommended by the NHS. Improves blood flow. However, walking faster will help you hit the 10-mile mark much sooner. Then walk 10km a day to reap lots of health benefits! When she's not busy writing or editing, you can find her hiking, cooking, running, or lounging on the couch watching the latest true crime show on Netflix. Just because a simple stroll around the block doesnt make you breathe heavily or sweat buckets doesnt mean it isnt doing something good for your body. Your email address will not be published. Stretching before walking is good because it helps to increase your range of motion and prevent you from getting injured. Before walking, I recommend doing some dynamic stretches that will activate your sympathetic nervous system and make you ready for your workout. It has an ergogenic effect that helps me to walk further, longer, and more often. ), Starting slow is a great idea, as you can gauge the level of fitness you are currently at, says Dr. Sulapas. Walking helps improve heart health. Dont let that deter you from exercising. See which power racks our team has picked for you to ensure that you get the most out of your home gym. Bressack goes so far to point out that research has shown walking and yoga show similarities in how they both calm the body and mind. I'm not saying this will work for everyone, but maybe instead of going too . Healthline: Medical information and health advice you can trust. 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. Treadmill Walking Weight Loss Workout Plan, Expert Picks Delivered to Your Inbox via ShopWell, Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement, The effects of walking posture on affective and physiological states during stress, Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being, Too much sitting: the population health science of sedentary behavior, Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis, Special Communications: Joint Position Statement. Your email address will not be published. During walking (somewhere halfway) I like to stop and stretch my calves and quads. I like to build on something most people are already doing and then attach a new habit to it, she says. It is best to walk every day because daily walking allows the good effects to accumulate. I have over 20 different playlists for walking, depending on the mood and time of the day. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. In general, you may be not losing weight even though you walk 10km a day because youre too early in the process and you dont see the results yet. Walking 10,000 steps a day will burn about 300 Kcal. For example, a study published in the Journal of the American College of Cardiology looked at more than 55,000 runners ages 18 to 100 years and found that running even for 5 to 10 minutes daily at. Experts recommend adults get at least 150 minutes of moderate-intensity aerobic activity each week. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Journal of Behavior Therapy and Experimental Psychiatry. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. What to Know About This Viral Trend, One Major Effect Walking Has on Your Dementia Risk, Says Research, Do not Sell or Share My Personal Information, Latoya Julce, RN, certified personal trainer and group fitness instructor at 305 Fitness, Lauryn Mohr, personal trainer and metabolic specialist at Life Time Fitness on Omaha, Nebraska.