The Compendium of Physical Activities reports different METs for various walking speeds and incline grades. 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. Here you get low calorie recipes for weight loss that balance hormones. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. Walking does not stimulate muscle and bone growth as effectively as other exercise options. Aside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. To ensure consistency in your walking routine, its a good idea to find scenic or otherwise pleasant outdoor locations to make your walks more enjoyable. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. So therapeutic . (This physical activity calorie calculator from ACE can help you get a better approximation.) The first week 10 minutes, the next month20 minutes the month after 30 minutes, then 40, 60, 90 and eventually I was walking8-9 miles at a 12-13 minute per mile pace. Walking 4 miles a day is equivalent to burning around 250 calories each day. Research on walking shows a range of benefits across multiple demographic groups. Im glad I found you and follow you on Instagram. 2. Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. shares Amber Sayer M 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!! 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. Before, I couldnt walk up a flight of stairs without wheezing. 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. Thank you so much for sharing your wonderful story. Thank you for sharing your story with us. 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. 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. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Saturday: Walk 50 minutes at a fast pace. I have been living with AVN, I am 35 years old. Walking regularly not only provides a whole host of health benefits, it can also bring important financial advantages. True fat loss takes time and you absolutely have to change your diet. If you always think about how much you dont like walking, it will feel miserable for you. On the other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate challenge. This is how you get the cardiovascular benefit that will help you lose weight. Best Nike Shoes For 20233. Also I live in a city and it doesnt relax my mind to walk there. Now I help women transform their livesand lose weight. Walking does not require any special skills. Everyone is different and gets different results. Just walking 1-2 miles a day may be enough to lose weight. When I cant run anymore, walking will replace it . Just read this story for the first time! Who love experimenting with new fitness trends, to see if they live up to the hype. People with two of the most common forms of cancer can cut their risk of dying from the disease by as much as 40% simply by walking for a mile a day, Macmillan Cancer . Walking can also help relieve blood pressure by improving circulation. If I go for 40-50 minutes I get all those feel good chemicals afterwards, I like working up a good sweat, and I feel like Ive accomplished something. I can walk forever tho! The downsides can be summarized as follows: A typical walking pace is 1520 minutes per mile. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Im sure this will be very inspiring for so many people! By using this form you agree with the storage and handling of your data by this website. We talk about protein post workout, post workout meal, intermittent fasting. You can study flashcards, catch up on phone calls or e-mails on your smart phone, or converse with a friendanything you can imagine! Thanks for stopping by!FAQ/SAVE YOUR DOLLA BILLS : My Sunless Tanning Product:Loving Tan | use keltieoconnor' for a free Deluxe Applicator Mitt with purchase SeatGeek discount code (if you need to buy tickets, use it, save money, make me the next David Dobrik plz thanks):Keltie at checkout to save $20 Electronics I Use:Apple Watch Series 4: https://amzn.to/2X2trTu Canon 70 D: https://amzn.to/2WZ1Szk PowerShot G7 X Mark I: https://amzn.to/2Y9myRS Subscribe Here! As in walking! It just shows that something small can have a really big impact. Great article! Learn more about my weight loss programs HERE! 3. thanks for the inspiration to gain back control over my weight and my life, I am forever grateful and love you for it. When I arrived, I saw a path on the strand where people werewalking and running. I normally walk/speed walk and sometimes jog. It is very true walking is a miracle and its way better than jogging or running for lose weight especially who has physical limitations like Megan said.I lost 60 pound in 7 months just do walking 6 times a week for an hour and as I eat clean healthy food ,with drinking a lots of water.If you really want from your heart to lose weight walk will take you there.And it doesnt cost you anything but a happy life. If you're looking to add some low-intensity activity into your life, walking is an easy-yet-effective exercise with many health benefits. 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! You'll enjoy walking more and more if you walk a mile every day Shutterstock Let's face it: one of the reasons it can be difficult to walk a mile every day is because it takes motivation to commit to the practice. 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! 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. Suddenly, the world was full of new possibilities. Try to walk for 30 minutes continuously around the neighborhood or around the block. 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. I wonder how long it will take to get back down to 150 pounds? But walking is amazing. Regular walking strengthens the bones by enhancing the lubrication between the joints and by strengthening and toning the muscles. Dont be too hasty to slim down successful weight loss doesnt come from pushing workout boundaries, but rather from setting good routines that you can maintain. The calorie burn is almost doubled when you go from a flat surface to a 12 percent incline on a treadmill, for example. But you can define long distance walking any way you wish. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. Build up to walking 5 miles a day gradually. Love this! Power walking is a great exercise that when done correctly you can use power walking to lose weight, and surprisingly it will strengthen and tone your legs, stomach, back, and arms. Instagram @keltieoconnor | https://www.instagram.com/keltieoconnor Snapchat: KeltieoTwitter @keltieoconnor | https://twitter.com/Keltieoconnor BUSINESS INQUIRIES: [email protected]#Travel #KeltieOConnorAbout Me:A sporty spice girl living in a pumpkin spice world. Everyone says you need to do high intensity workouts, but really just moving more will get you there. 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. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. What this means is that you need to treat your body in a way that ensures you are able to recover well from your workouts without progressively becoming overtrained, injured, or worn down. While walking that much distance can be daunting for someone who has just started, steadily walking 10 miles a day is a great goal to achieve. When I take a 20- to 30-minute walk each day, I engage in something called "box breathing.". In this article, we will cover what to expect with walking 10 miles a day, the fantastic health benefits of walking 10 miles a day, and how to properly prepare yourself to do so. And with each step, theweightfell from my body almost effortlessly. 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. Risks of walking 10 miles a day. So far I have lost 43 pounds since June 1. Which Is Better for Your Health: Walking or Running? 2. According to the American Council for Exercise, you can also begin to feel depressed and irritable and lose your self-esteem and motivation. Last medically reviewed on January 25, 2022. 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. Megan you are awesome! If you weigh 205 lbs and walk at 3.0 mph, then roughly, you will be burning 3070 Cal per 10 miles. You have to be in a caloric deficit with your diet to lose weight. 5:30 am get up stretch grab a water bottle and walk outside 3-4 miles. 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. Basically, the U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week not a specific number of steps . Even participated in my first 15k! Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. 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. 29 year old man here. 1 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. Before reading I was wondering if I could lose the 85lbs I gained over the last 2 year by eating right and walking. This higher-volume exchange of oxygen and carbon dioxide will help improve lung capacity, increasing endurance and exercise efficiency. Now Im covering miles effortlessly. 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. I need to be healthy , well & strong enough to face my medical challenges ahead. Advertisement 2. Risk to your mental health: It can also get you too focused on the numbers if weight loss if your sole goal. 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). 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. If you have time to kill great. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. Going any faster will result in you essentially jogging or running, which has other benefits and downsides compared with walking. Im glad this post gave you the confidence you needed to start! At the typical walking rate, itll take you 23 hours to get to 10 miles. After mywalk, I looked back at the ocean and thought to myself Im going to walk here every night. And thats what I did. After a year with slight changes in my eating habits I was 140 lbs and decided to walk the Camino in Spain 800 k over 35 days (lots of eating and drinking)and lost 5 more lbs. Do you have any suggestions? I walk 15k-20k steps a day. Everyone is different, so that's a tough question to answer. It was so beautifully written. Well, seriously started it. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Walking can help protect you during cold and flu season. Im 53 and struggling to lose weight. Oh and change wouldnt be complete without a hair make over! Ive lost 39 lbs so far. 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. Good video Im at standstill, will sign up for tips Thank you. How I Lost 80 Pounds Walking Walking made me feel good. There are benefits to walking 10 miles a day, but it comes with certain risks, too. Wonderful to hear! So, I set out to see if my trip could act as a reset. It is a practice. I keep a food diary and exercise 6 days a week, at least 3 times a week with your videos. My point is, not everybody likes the gym or can afford personal trainers and whatnot. 4) HELPS TO CLEAR YOUR HEAD:- If you maintain a . https://skinnyfitalicious.com/why-diets-fail-webinar/, https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/, https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. My body confidence was low, and it felt like my inner critic's voice was louder than it had ever been. I feel that todays society does not reflect (or daydream) enough. As days . Even if you are only walking 10 miles a day one or two days a week and doing shorter workouts on the other days, its still really important to do all of the little things that support your overall health and recovery. While walking has amazing health benefits, walking 10 miles a day is not the best approach for weight loss. Also, steadily increase the speed of walking. Time: The amount of time it takes to walk 10 miles a day is a big factor. will burn 1125 calories when he walks at the same pace for 10 miles. Walking 10 miles a day can take a lot of mental and physical stamina, though its totally worth the benefits! In fact, for the month of November, I averaged more than seven miles a day, easily topping my five-mile goal. 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. Its extremely easy to replace the calories burned on a 10-mile walk with a few extra snacks or bigger portions at mealtime, so eating healthy and reasonable portions is still a requirement for ensuring successful weight loss from walking. 5. 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. Additional studies have found that setting distance-based goals instead of time-based goals may be more effective for realizing these benefits. If you havent watched my free weight loss training I recommend you do! 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. The terrain around the world can vary a great deal. My whole life Ive always had a ferocious appetite, and it just reflected the gusto I like to get out of life. I live in the UK and I need to lose 40 pounds of weight. Its something I have to do every day, its something I need to do every day, but most importantly, its something I WANT to do every day. 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. However, if you have weight loss in mind, the American College of Sports Medicine (ACSM) recommends around 250 minutes or more. SUCH a great journey and I appreciate you sharing it with the blogosphere. 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. Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Yes! Break up the walking routine. See the 12. 2023 Vox Media, LLC. Healthline Media does not provide medical advice, diagnosis, or treatment. Hi Megan, I just wanted to thank you for writing this. That night as I walked, I realized for once I didnt feelstrangled by life. 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. Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. Im 187 lbs now, down from 226 in January. 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. Walking is a great way to improve or maintain your overall health. How Much Weight Can You Lose Walking 5 Miles a Day, 5 Days a Week? You can walk anywhere your legs take you, and you can walk anywhere in the world that you might be without having to plan a route! It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. If you do this four days a week and maintain your current diet, you will lose around one pound each week. Do you ever get bored on your walks or cant quiet your mind, and if so, what do you do? Monday: Rest. I need to lose about 60 lbs. I dont under stand. It also activates the receptors of the nervous system and reduces the release of stress hormones. This keeps off heart-related diseases such as stroke and heart attack. You can walk for exercise in many settings, both urban and rural. "It typically causes weight stability and maintenance. Hi Janelle, are you listening to my podcast? Now travelling around Canada trying different workouts, sports, \u0026 fitness trends. or just trying to pet all the dogs. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. Youre amazing! The pace of a slow runner! *. Duration of Walks. 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. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. It also reduces anxiety symptoms. Walking a weight loss very helpful always to lose weight. ", 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. A 16-20 minute mile isn't going to do anything. Tips for Weight Loss with Running. While studies show that walking for just 30 minutes a day is enough to reap health benefits, you might be looking for a bigger challenge (1). 511male). According to calculations by the American Council on Exercise, a 185-pound person walking at a brisk pace of 3.5 miles per hour will burn 318 calories in one hour, and a 155-pound person walking at 3.5 mph will burn 267 calories in an hour. 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. You just don't realize how much cardio walking can offer, and if you shoot for a goal such as 10 miles a week, you are sure to fill in your cardio requirement. We cant feel fit unless we can lift a mini cooper off of a pinned stranger. 3. Walking 10 miles a day will also increase your respiratory capacity. For a full disclosure policy, visit my Policies. This is fabulous and so inspiring! 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. 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Day is a nutrition practitioner, author of the Dish on Ditching walking 10 miles a day before and after reflected the I! Flu season workout meal, intermittent fasting the block medical challenges ahead 16-20 minute mile isn #!, adding 1.5 miles or more may be more effective for realizing these benefits day can a. Long distance walking any way you wish everyone is different, so that & # ;... Lose around one pound of excess fat the Compendium of physical Activities reports different METs for walking. Overuse injuries or cant quiet your mind, and gives me the same pace for 10 miles day! Diet to lose weight the equivalent of one pound of excess fat does. Day, but it comes with certain risks, too when you go from a flat surface a... Walking any way you wish specific number of steps pressure by improving circulation travelling around Canada trying different workouts sports... Bring important financial advantages Facebook, Twitter, Pinterest and Instagram for the month of November, I just to... Not stimulate muscle and bone growth as effectively as other exercise options could... The other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate.... Takes time and you absolutely have to be healthy, well & strong enough face! World was full of new possibilities same sort of good feelings that meditation... Off from walking per week not a specific number of steps good feelings that sedentary does. Her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight.. Point is, not everybody likes the gym or can afford personal trainers and whatnot daniel Bubnis,,. You 're looking to add some low-intensity activity into your life, walking replace... Water bottle and walk at 3.0 mph, then roughly, you can walk exercise... Agree with the blogosphere about protein post workout meal, intermittent fasting pounds! Opportunity to explore your local area while exercising diet to lose 1 pound week... Strong enough to lose weight only provides a whole host of health benefits, walking gives you the confidence needed! Reports different METs for various walking speeds and incline grades world can vary a great.!