Walking 10km a day can help you stay fit and help lose weight. Walk All Over Cancer (March) If you'd rather spread out your walking than take on one epic trek, sign up for this month-long challenge raising money for Cancer Research UK. Lower your risk of heart disease, stroke, colon cancer and diabetes. 2010;7(3):299-307. doi:10.1123/jpah.7.3.299, Owen N, Healy GN, Matthews CE, Dunstan DW. Im not a shoe expert but I know from experience that losing weight from walking 10km a day wont happen overnight so I recommend you get yourself a pair of comfortable shoes. Research on walking shows a range of benefits across multiple demographic groups. Better blood sugar control. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. However, if you plan to walk 10km a day, I dont recommend walking on just one staircase up and down. I love walking, Bressack says. 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. Sitting for more than an hour at a time raises your risks of cardiovascular disease and diabetes. 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. According to online calculators, you burn 2 extra calories for every extra pound that you wear. Walking is a go-to cardiovascular exercise for some good reasons. 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 Physical Activity and Health. According to my Fitbit, walking up the stairs get my heart rate to zone 3 and 4, whereas walking on a flat surface Im usually around zone 1 and 2. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Walking 10km will be 420 to 720 calories At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. It's actually recommended that a healthy person walks about 5 miles / 8km every day. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. That's according to a new review of 196 articles . Over the last two months, I lost 15 pounds and my wife lost 12 pounds, simply by walking 10km a day (10km was the average). Better erectile function. But if you want the best results, how to combine those two? 2005-2023 Healthline Media a Red Ventures Company. 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. The repetitive nature of walking can be detrimental to the health of your feet, ankles, knees, and hips if you do not have the right level of support. Happier mood. Will walking 10km a day help lose weight? However, these are the most comfortable walking and running shoes that Ive ever worn so I take them. Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. Walking distance can be a tricky concept for the average person. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Walking After Yoga (Everything you need to know). The mental health benefits of walking include improved concentration, lower anxiety, stress, and reduced depression. How will this influence my progress? But even if everyone had managed at least 75 minutes a week, about one in 10 (10%) early deaths would have been prevented, the research found. 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. Any movement will have benefits, even a casual stroll, says Dr. Sulapas. Calorie (Kcal) BMR x Mets / 24 x hour. Alex Murdaugh sentenced to life in prison for murders of wife and son; Biden had cancerous skin lesion removed last month, doctor says; White supremacist and Holocaust denier Nick Fuentes kicked . 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. 30 minutes of exercise is the minimum daily exercise time recommendation. To tally up your formal exercise plus your additional walking throughout the day with the goal of reaching 10,000 steps in total, here's the math: Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. An Australian grown business here to provide a simple way to learn about new perspectives. Here I was usually drinking coffee together with a bottle of water. Next, learn how easy it is to walk more steps per day. . I have over 20 different playlists for walking, depending on the mood and time of the day. Last medically reviewed on January 25, 2022. Typically, I recommend holding the stretch for at least 30 seconds to get its maximum effect. (Also, try these morning stretches for energy.). However, walking faster will help you hit the 10-mile mark much sooner. Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis. Copyright 2023 Vidar - All rights reserved. Save my name and email in this browser for the next time I comment. It was just walking around the city. I was drinking around 500ml of water during 90-minute brisk walking. For newer walkers, people who dont exercise often, and those who arent averagely fit, a 10km walk will take a couple of hours. For many people, running is a vigorous exercise, while walking tends to be moderate in . And walking is an ideal exercise for fat metabolism. 30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regualte our bowel movements. 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. With this in mind, by all means, work up to 10-mile walks if they interest you. A 2000 study published in the journal Hypertension Research found walking 10,000 steps per day or more is effective in lowering blood pressure, increasing exercise capacity, and even reducing sympathetic nerve activity in hypersensitive patients regardless of exercise intensity or duration. Related: 10 Effective Morning Exercises for Weight Loss. Walking needs to sustain your interest in the long . So start with walking for 10 minutes after every meal.. Walking 10km a day can also prevent conditions such as type 2 diabetes while alleviating depression. 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. So that's just what I did and it was much easier than I thought it would be!Please leave. After I was done, I didnt have any food cravings for sweets or chocolates (caffeine is a good appetite suppressant). Walking is an effective and accessible way to add exercise to your life. Improves blood flow. An 11-minute brisk walk every day could prevent one in 10 premature deaths worldwide, according to the largest ever study of its kind. Try this if you are off your diet goals for a day or two. We recommend our users to update the browser. 5 yr. ago How Much Walking Is Best for Diabetes Control? You dont have to schedule a class, you dont need any equipment. This equates to 75 minutes of moderate intensity activity a week, half the weekly 150 minutes recommended by the NHS. treatment ALS PACT: Parenting at a Challenging Time The goal is to average 10,000 steps a day throughout the month of March, and it's up . Historically, when I was doing daily high-intensity workouts like T25 or P90x, I also noticed that my appetite is going up, and my food intake had almost doubled. Walking is not a strength-based exercise, but if you haven't exercised in a while, you'll notice gains in leg strength as a result of regular walking. For that reason as well, Bressack says science suggests both work to help reduce our cortisol levels. Healthier cholesterol levels. This is especially important if you have any medical or orthopedic conditions that may limit your walking ability, says Dr. Sulapas. However, there are some downsides to walking 10 miles per day. Doing some physical activity is better than doing none. ), Stretching after walking helps improve the circulation so your muscles can heal, as well as decreases the soreness and stiffness that can happen after a workout, Dr. Sulapas says. 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. 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. Research has shown that walking for 30 minutes a day should be a minimum exercise goal for everyone to reap health benefits. This way I feel looser, especially if Im walking uphill. I tried this many times and it gets tedious. The specific number of calories burned while walking 10 miles depends heavily on your body weight. There are other ways to get in a great walking workout in less time. During walking (somewhere halfway) I like to stop and stretch my calves and quads. See which power racks our team has picked for you to ensure that you get the most out of your home gym. Build up your muscle endurance slowly and introduce hills maybe every two days. Brisk walking workouts can help you maintain a steady blood sugar level and body weight if you have Type 2 diabetes. Additionally, walking can support a weight loss program, particularly when combined with dietary changes. We had no access to a gym, no resistance bands, and we didnt take our yoga mat. People with excess weight put less pressure on their joints when walking slowly uphill (around 6% incline), compared to brisk level walking, says Dr. Haight. Strength training should be done at least two days per week, according to The American College of Sports Medicine (ACSM) recommends. Too much sitting: the population health science of sedentary behavior. Read our, How to Walk Faster: Form, Stride, and Building Speed, How Fast You Should Walk for Fitness and Weight Loss. 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. To be frank, I think I wouldnt be able to walk 10km a day without the music. For exercise toreally count, it has to be hard or complicated, or leave you totally wiped out with muscle pain for daysright? More recent research shows that this 3,500-calorie rule may be a bit of an oversimplification, however. Walking wont necessarily tone you unless you are adding resistance, she explains, quickly adding: But, I definitely give walking two thumbs up.. Walking 10 miles burns 7001,200 calories and can help support weight loss goals. Walking doesnt have to be intense, but if you want to challenge yourself a little more and get your heart rate higher, its easy to do. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings.. (Find out whats your walking IQ.). For better results, I recommend adding extra resistance training and making it more challenging by adding hills and stairs to your routes. However, consider adding core, balance, and weight training for a complete fitness program. Walking can also protect you against dementia as the blood flow to the brain is increased. Then walk 10km a day to reap lots of health benefits! Does walking 10 hours do me any good? Learn how you can enjoy walking and manage your diabetes. 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. Aside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. Then challenge yourself further, as the experts say that even more exercise is better., Colberg SR, Sigal RJ, Fernhall B. Most people aim to walk 1km a day for a start. Treadmill Ratings & Buying Guide. At the gym, try a variety of cardio machines such as the elliptical trainer, stair climber, or rowing machines. In my spare time, I like running, drinking wine, and traveling, not necessarily in that order. Try adding some high-intensity intervals into your walk, says Stanten. Recently I came back from holidays and together with my wife we were walking over 10km a day with no gym and no dieting. A strong cardiovascular system can help you maintain a healthy weight and reduce the risk of . The practice of walking 10,000 steps a . Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. Here's how Amanda gets to 10,000 steps (and sometimes as many as 14,000!) Save my name, email, and website in this browser for the next time I comment. A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day. Then pick up the pace as you see fit. In this article, I will be covering the benefits of doing yoga and walking as one of the easiest ways to stay in shape. There are dozens of studies that show the benefits of daily walking on cholesterol, hypertension, diabetes, and other chronic disease events. [Walking is] not going to completely eliminate it, but it can help reduce it and accelerate the muscle repair process. Walking can also help the body flush out waste productschemicals that are released in the body when our cells create and use energy to power through a tough workoutwhich may further boost recovery, says Mohr. Start out with 7,500 and aim to get above 10,000 steps a day. However, I feel like Im more tired after doing HIIT, which leads to eating more, not less. 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). However, for busy people, spending 3 hours per day walking may not be realistic. Your pace will matter less in regards to the total number of calories burned. You just put on some shoes and get out to see some nature.