Bressack says she sometimes likes to leave her phone at homebut, as the mom of two toddlers, she also recognizes thats a rare luxury for most walkers. Required fields are marked *. For people who already have a higher level of cardiovascular fitness, walking is a stellar activity for recovery. Build up your muscle endurance slowly and introduce hills maybe every two days. This is also an opportunity to get your walking form down. Mar 1, 2023, 6:02 PM SGT. How to Step Up Your Workout with Walking Lunges, Kick Off National Nutrition Month with 10 Healthy Finds, 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. After years of going on food restrictions, crazy exercises challenges, the thing that worked was simply going on walks outside! There are dozens of studies that show the benefits of daily walking on cholesterol, hypertension, diabetes, and other chronic disease events. Traditionally, it was thought that to lose 1 pound (0.45 kg), you must burn roughly 3,500 calories more than your intake. 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. Still, average hunter-gatherer men and women walk about 9.5km (six miles a day), respectively, in order to hunt or collect food. While high-intensity activity certainly has its place, so does the most basic, accessible form of exercise: walking. Its easy to do, and you can do it anywhere. Here i'll walk between 6 to 12 hours (usually 10) resulting in a distance walked of 10 to 35km. Krissy is the senior editor leading content for TheHealthy.com and The Healthy section of Readers Digest magazine. My point is that walking up the stairs kicks your butt more than walking flat. For two decades she has worked in digital media, books, and magazines and is a #1 New York Times and internationally bestselling ghostwriter. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. Both yoga and walking are meditative movements that connect our body with our mind and breath, she says. Before walking, I recommend doing some dynamic stretches that will activate your sympathetic nervous system and make you ready for your workout. It's week 3 and you guys voted for me to walk 10km a day for 7 days. Yes, Im addicted to music because it helps me to boost my energy and enhance my mood almost immediately. For the first few weeks, I was only walking. 1. She covers health and fitness, outdoors, travel, and finance. One of the best exercises you can do is walk every day. Walking 10 miles per day is an effective way to support weight loss. I choose to walk 10km a day to lose weight not only because its easy, but also because it helps to clear my head when I work on difficult tasks, and I can do it randomly during the day, even in my suit. Walking 10km will be 420 to 720 calories Walking long distances takes substantial amounts of time. Lower blood pressure and cholesterol: The National Walkers' Health study found that regular walking was linked . If you have difficulty raising your heart rate into the moderate intensity zone, use arm motion, and good stride to walk faster or add jogging intervals to your walks. The longer you exercise, the more health benefits you will gain. Journal of Behavior Therapy and Experimental Psychiatry. (Learn more about walking for exercise.). However, if you live in the places like Florida or Louisiana, youre not spoiled for choice. Even if its just five or 10 minutes at a time, thats great. Researchers looked at 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts. If you dont have the time to walk 10 miles or another set distance at once, you can break it up into two or even three walks throughout the day. Will this stimulate endurance? A 30-minute walk at least five days per week is recommended by the American College of Sports Medicine and the American Diabetes Association. Its ok to take a day off and add more distance on your weekends, as well as start slowly from 5km and progressively add more distance. If you add 30 minutes of regular brisk walking to your routine, you can burn more than 150 calories per day. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. Gina Tomaine at Runner's World says running while traveling. Drink lots of water and make sure you dont become dehydrated. If you can only walk for a certain number of minutes or just around the block, then you have your baseline.. Calorie (Kcal) BMR x Mets / 24 x hour. 5 yr. ago 1 Learn how you can enjoy walking and manage your diabetes. Walking every day for weight loss can be a great way to burn calories and increase fitness. If some days you only have time for a quick walk and nothing else, thats fine. (new Image()).src = 'https://capi.connatix.com/tr/si?token=f6da93d0-6850-44b9-a6b9-f62dcef33270&cid=877050e7-52c9-4c33-a20b-d8301a08f96d'; cnxps.cmd.push(function () { cnxps({ playerId: "f6da93d0-6850-44b9-a6b9-f62dcef33270" }).render("a62a84b67add450880a65f158730a944"); }); One of the biggest reasons walking is so popular is because its a low-impact exercise, meaning it doesnt put nearly as much pressure on the joints as running or any sort of jumping or hopping movement. Catching up on a great podcast or book on Audible can be therapeutic listens, as well. You can also do some warm-up exercises at home before you take your first step. However, I feel like Im more tired after doing HIIT, which leads to eating more, not less. 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). The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. Muscle and bone loss is of particular concern for older adults. Benefits of walking in place. By walking 10km a day, you can burn 800 calories, potentially more. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. 6. Walking for 2.5 hours a weekthat's just 21 minutes a daycan cut your risk of heart disease by 30%. Walking improves your physical and mental well-being. Walking 5 miles per day will burn an additional 400 calories per day. Today I will explain what happens to your body if you walk 10km a day and how much weight you can lose. Walking 10,000 steps a day will burn about 300 Kcal. In general, walking 10km a day is enough exercise, as long as you incorporate additional resistance training. I was wearing a weighted vest with an extra 20 pounds of weight for 3 weeks during my 10km walks. I started walking 10km a day during my holidays. It has an ergogenic effect that helps me to walk further, longer, and more often. So, if you are getting a bit carried away on your daily walks, dont fret, it isnt a bad thing! Weekly 75 minutes of moderate-intensity activity is half the amount recommended by the NHS. The recommended walking distance per day is 5 miles. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. Some studies have found that walking at a self-rated fast pace was associated with a reduced risk of early deaths from . Your heart and lungs and brain will all be better off with any sort of activity, even if its low-key. The body changes on the rest days, and Im a true believer walking . By Wendy Bumgardner Aim for 30 minutes per session. Your body and mind will definitely be better for it. What's more, it's free and has practically no negative side effects. 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. I find that incline walking is very therapeutic just like walking in nature. Its recommended to start slowly and with shorter distances if you are new to walking exercises. I was eating the same amount of food that I normally eat. I was sweating more and I felt like my legs are made of stones. According to the Centers for Disease Control and Prevention (CDC), walking is the most popular form of aerobic exercise among adults in the United States. The more intense the activity, the more calories you burn. 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. It was just walking around the city. We recommend our users to update the browser. Walking is more your speed. Studies have revealed that walking can lower the risk for heart disease by 20%, regulate blood sugar levels, and lower blood pressure within 6 weeks. NOTE: According to one study, men should be drinking around 3 liters of fluids per day and women should be drinking 2,2 liters per day. 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. For that reason as well, Bressack says science suggests both work to help reduce our cortisol levels. Walking 10km a day is not bad. It makes sense. Cardio exercises offer numerous health benefits, including: burning calories and fat for weight loss lowering cholesterol helping prevent or manage. 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. On the other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate challenge. Matthews noted those without the stamina to finish a. Outdoor gym often has a variety of machines that works on the legs, arms, shoulder, and abs. Walking can help strengthen your heart, increase your lung capacity, and lower your blood pressure. 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. Dont let that deter you from exercising. feel tired at the beginning of your workout. Consult your health care team to see if walking is the right exercise for you and any precautions necessary for your individual circumstances and adjustments to your medications or diet. Improves Heart Health. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. "The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Bressack shares how walking every day works for her own peace of mind. 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. Wearing a pedometer or checking an activity app on your cell phone can help you be active. I get pain in the front of my legs when walking. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. I also find its a form of meditation when Im overwhelmed, when I have a lot going on.. On some days, we took it easy and walk less, whereas on other days we walk more (the record day was 28,321 steps, which is around 21.5km). If you live in a place like San Francisco or Seattle then you have nothing to worry about. I own a pair of Hoka One One, which look horrible and they do not match with any clothes that I wear. 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. I find that walking up the stairs is much better than walking on a flat surface because you can burn 0.17 to 0.20 calories for every step that you take. However, when the outdoor temperature was higher (70 degrees or more) I was drinking at least one liter of water. Our content is for informational purposes only. Photograph: Luc Claessen/Getty Images . Each week, youll add another mile to your daily walking program. 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.. Walking is a go-to cardiovascular exercise for some good reasons. Push yourself at a fast pace for 30 seconds, and then go back to your normal comfortable pace for a few minutes. A 10km walk can take anywhere between 90 minutes and 2 hours to complete. The best shoes for walking 10km a day are running shoes with thicker soles that provide extra support and cushion. Thats it. This can be broken down into small, doable spurts of activity; in fact, it should be, if youre just starting out. For exercise toreally count, it has to be hard or complicated, or leave you totally wiped out with muscle pain for daysright? Is it bad to walk 10km a day? (Heres what your walking style says about your health. Walking distance can be a tricky concept for the average person. You can use YouTube videos like the one below. An 11-minute brisk walk every day could prevent one in 10 premature deaths worldwide, according to the largest ever study of its kind. 2010;33(12):e147e167. Is walking in place good exercise? If you have diabetes, walking can help lower your blood sugar and your weight. Walking can improve your circulation and aerobic fitness, control blood pressure, improve blood sugars, as well as decrease stress, says Ivan Sulapas, MD, primary care sports medicine physician and assistant professor of family and community medicine at Baylor College of Medicine in Houston. This also challenges the lower body muscles to act as a resistance . Healthline Media does not provide medical advice, diagnosis, or treatment. On top of that, walking can also lower your risk of getting breast and bowel cancer. There are many influences of exercise on our mental health, especially through stress relief. Walking 10km a day is not bad. There isnt a specified walking distance or an absolute number of steps to lose weight. Ideally, find a surface thats a little more forgiving than sidewalk pavement, particularly in the early stages of your walking program. So, walking 10km a day can be very good for you. Despite its simplicity, walking can have a profound effect on your physical and mental health. I havent really thought about going to the gym because in the place where we stayed there we no gym. We evolved to walk with extreme efficiency. This is especially important if you have any medical or orthopedic conditions that may limit your walking ability, says Dr. Sulapas. For beginners, I dont recommend going cold turkey and starting walking 10km right away. 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). Julce, who works full-time as a registered nurse, adds that walking can be a safe workout not only for physical fitness recovery, but also for an individual whos getting over an illness or medical procedure. The researchers calculated that if everyone in the studies had done the equivalent of at least 150 minutes a week of moderate activity, about one in six (16%) early deaths would have been prevented. Walking on steep ground causes the heart rate to constantly increaseand, as a result, the metabolic rate and calorie burn increase as well. However, there are some downsides to walking 10 miles per day. Walking is already a form of warming up, so there are a few options here. However, consider adding core, balance, and weight training for a complete fitness program. Try this if you are off your diet goals for a day or two. The results were published in the British Journal of Sports Medicine. Walking 10 kms everyday will have a positive effect in your future. Many activity monitors now have inactivity alerts to remind you to get up and move. I never go outside walking without any music or podcast. Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional. Even a slow stroll has major benefits. I understand that not everyone has an access to walking 10km a day on the uphill terrains. If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. At the typical walking rate, itll take you 23 hours to get to 10 miles. The same woman could burn up to 250. 1 km has 1320 steps. According to the American Council on Exercise, a 155-pound (70.3-kg) person can expect to burn roughly 351 calories per hour when walking at a 15-minute mile pace (4). Learn how you can enjoy walking and manage your diabetes. Walking 10 miles burns 7001,200 calories and can help support weight loss goals. A sports medicine doctor can provide an appropriate exercise prescription so they can start their fitness journey while minimizing risk of injury.. Walking helps improve heart health. Journal of Physical Activity and Health. I'm not saying this will work for everyone, but maybe instead of going too . The music that you want to listen to while walking will depend on your mood, time of the day, and personal preferences. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. This is a big goal and a big time commitment, and it will take some strategy to be successful. 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.. On the recovery days, I recommend walking or chill yoga. I dont usually listen to audiobooks when walking because I find it hard to focus on the storyline while exercising (my wife can watch Netflix series while walking without any problems). I recommend listening to podcasts, audiobooks, music, or another form of entertainment from your phone. 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 Stretching after your walk is also important because it helps to reduce muscle tension and minimize muscle soreness. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. One of the worst things that can happen during your 10km walks is not getting enough water. Im 62kg, 170cm and work out 5 times per week. That's according to a new review of 196 articles . If you want to use walking as your aerobic activity of choice, heres how to get the most out of it. Overall, adopting a healthy lifestyle and staying active every day is the best way to lose weight healthily. Your email address will not be published. In general, you can lose weight by walking 10km a day, as long as you stay within a calorie deficit and include resistance training at least twice per week.

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