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 is an effective and accessible way to add exercise to your life. Walking for 10 miles a day is more than enough to lose weight, particularly if it is followed by dietary changes. Such encouragement, Thank you friend! The me whos confident, secure and proud in her own skin. 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 wonder how long it will take to get back down to 150 pounds? 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. But I've kept my step count up by parking and walking instead, even if it just means crossing the expansive Costco parking lot to hit up Lowe's, rather than driving from store to store. I am now down to 130 lb a year later. So, while one walk won't make much difference, walking frequently will. And Does It Work? IT must be SHARED again. So Im a little stuck. The specific number of calories burned while walking 10 miles depends heavily on your body weight. Just a cliche girl trying to live her best life, hoping to inspire you to do the same. After two months of walking, I lost 10 pounds. 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. 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. Despite its simplicity, walking can have a profound effect on your physical and mental health. Not only did it change my body, it changed everything about me as a person. Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. You were walking very slow. The table below shows approximately how long it takes to walk 10 miles at different walking paces: Walking 10 miles a day burns a lot of calories. Posted on February 23, 2023 by Constitutional Nobody. I set a goal of walking five miles a day going into my month of travel. "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. 5:30 am get up stretch grab a water bottle and walk outside 3-4 miles. In fact, for the month of November, I averaged more than seven miles a day, easily topping my five-mile goal. Gradually increase the time to 30 minutes a day. I started waking up 1 hours earlier in the morning, going for a 10 minute walk mid-morning, a 30-40 minute walk at lunchtime and the rest of the time in the evening. When I was done reading I forced myself to get up and go on my treadmill (which has been gaining dust) I think k Ill start walking everyday and see where it takes me. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. I have lost 95 lbs and now weigh 220. So far I have lost 43 pounds since June 1. The only problem is sometimes I get bored. Many studies also show that walking decreases the risk of cardiovascular incidents by 31%. Im allergic to nature and walking outside triggered my asthma. I had more energy, even though I was seeing a different part of the world each day, while still writing for clients along the way. Walking 10 miles a day will also increase your respiratory capacity. How Many Steps Do You Need to Take a Day to Lose Weight? Before reading I was wondering if I could lose the 85lbs I gained over the last 2 year by eating right and walking. 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). Walking 10 miles a day can take a lot of mental and physical stamina, though its totally worth the benefits! Therefore, its vital that you not only fuel your body well before, during, and right after your walk, but also that you are consuming a balanced, nutrient-dense, well-rounded diet that provides an adequate number of calories and nutrients to support your exercise. You are incredible!! Walking is a great way to get started if you have been sedentary for awhile. The calorie burn is almost doubled when you go from a flat surface to a 12 percent incline on a treadmill, for example. The body is highly adaptive. But in the end, I find its not unreasonable because you can use that time to do many of the productive things I was mentioning above, which you cant do with other exercises that require 100% of your attention. Ijustwalked. You can take a look at our numerous articles on diets based on athletes needs to see what may work for you: The Best Popular Diets For Runners, Running Nutrition Guide, and Plant-Based Diets. 12:30 treadmill 3-4miles. Walking 10 miles a day helps minimize repeated attacks of infection and improves immunity. I havent really moved let alone worked out in many years. It can become very discouraging when you are encouraged to only do HIIT or very intense workouts in order to succeed. Additionally, if you can walk outside in nature or near trees, the air quality and overall experience might be better for you than grinding out 10 miles on urban sidewalks. About how fast do you typically walk? It also activates the receptors of the nervous system and reduces the release of stress hormones. Duration of Walks. For a full disclosure policy, visit my Policies. Risk of injury: Are you really ready for those 10 miles? Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. When I cant run anymore, walking will replace it . Regular walking strengthens the bones by enhancing the lubrication between the joints and by strengthening and toning the muscles. I think walking often gets discredited, but its an AWESOME exercise, and Im so glad you shared your experience! It also reduces anxiety symptoms. I was starting to feel the effects, both mentally and physically, of not moving enough before I set off on a month-long trip through Vietnam in November 2019. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. Megan, It is so good to read you Thanks a lot for sharing your story. I committed to a goal: 20,000 steps a day, or about 10 miles. A single bout of moderate-to-vigorous physical activity can improve sleep, memory, and the ability to think and learn. Great article! long-distance walking), your body will develop a tolerance, which makes it more efficient but also decreases caloric expenditure. Also I live in a city and it doesnt relax my mind to walk there. As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. Even participated in my first 15k! This is awesome and so inspirational! 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). No, you dont need to run but you do need to walk at a fast pace. Walking does not stimulate muscle and bone growth as effectively as other exercise options. 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. 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. "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. 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). Start walking for 10 minutes a day. Im 53 and struggling to lose weight. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. This is a very inspiring history! If you can replace driving short distances with walking, you stand to save significant . Everyone says you need to do high intensity workouts, but really just moving more will get you there. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. The number of calories you burn during a 10-mile walk will depend on your height, weight, and health. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. 3. 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. Start at a pace that's comfortable for you. And if they did get sick, it was for a shorter duration, and their . Walking 10 miles a day is a big goal and may be unrealistic for some people. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. However, for busy people, spending 3 hours per day walking may not be realistic. Mind you, this has been paired with a change in diet and some calorie cutting. I hadnt been active in over decade due tomy avascular necrosis,but something pulled me toward that path. Walking can also help relieve blood pressure by improving circulation. Instagram @keltieoconnor | https://www.instagram.com/keltieoconnor Snapchat: KeltieoTwitter @keltieoconnor | https://twitter.com/Keltieoconnor BUSINESS INQUIRIES: Mgordon@fullscreen.comwww.keltieoconnor.com#Travel #KeltieOConnorAbout Me:A sporty spice girl living in a pumpkin spice world. The number of calories may slightly vary if your weight is either more or less than 155 lbs. It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. Congratulations! Hi Im Keltie, and you can think of me as your friendly neighbourhood fit chick! That's about 50 minutes of walking five days per week. *. I cant go on a day without putting my steps in for the day. 1 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. If you are unable to complete 10 miles a day, walk for at least 30 minutes every day to keep your blood pressure levels under control. I am also 5'10 and I've gone from 203 to 164 pounds since September 2016, and the only exercise I do is walking. Decreases hypertension, reducing risks for heart attacks and strokes. 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. While walking has amazing health benefits, walking 10 miles a day is not the best approach for weight loss. 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. Walking is a fantastic activity to maintain good health and walking for even 30 minutes a day will be enough to whit your waistline. Walking daily has been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL). I am a true believer in just being active throughout the day can make such a big difference. Walking is widely recommended by doctors and psychiatrists to help uplift mood. All I could do was cry while reading this. Depending on how much you eat, you may reach the desired calorie deficit range without having to significantly change your eating habits. So, what about weight loss? Wonderful to hear! A 16-20 minute mile isn't going to do anything. Walking 10 miles a day helps to strengthen your memory especially when it comes to the memory of older patients. then in my late 30s I started the menopause! For instance, walking 10 miles across flat terrain could take a lot less time than walking 10 miles through a forest or up steep mountains. I think that people underestimate the power of walking, but its a pretty decent workouts! Thank you for this story . If youre a healthy person, your body has to function less for a 10-mile stroll, and youre going to burn fewer calories. 2. I feel as though I sabotage my weightloss on purpose; as some sort of punishment. Ive been walking about 7 or 8 miles a day 5 days a week but Im not losing weight. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. Portion sizes also matter; the serving of cooked pasta or rice is just half a cup, while the serving of protein is around 4 ounces. Having you been walking for weight loss and not losing weight? This is fabulous and so inspiring! With that in mind, adding 4 days of walking 10 miles per day with no additional food intake would put you at around 1 pound of weight loss per week, assuming your calorie intake and expenditure were equal before you started your walking program. Im 190 pounds and I want to be 160 pounds. Here's how it works: Breathe in for four steps. However, walking for more than 2 hours has demonstrated no substantial benefits for these men. At that pace, it would take 2.5 hours to walk 10 miles, for a total of about 878 calories for the 155-pound person and 1,048 calories for the 185-pound person. I am a master hair designer from NYC and have been extremely skinny and active my entire life until I was diagnosed with AVASCULAR necrosis. A 2009 review published in "The Ochsner Journal" reports that exercising 250 to 300 minutes weekly produces the best weight-loss results. With this in mind, by all means, work up to 10-mile walks if they interest you. Also, steadily increase the speed of walking. After mywalk, I looked back at the ocean and thought to myself Im going to walk here every night. And thats what I did. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. 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). I came dead last but crossed that finish line anyway. 3. Once again, compared with no activity, walking is an excellent physical intervention. 3 Smart Strategies To Stop Cravings So You Can Lose Weight! We explain the, Walking lunges are a functional exercise that can be used to take your lunges to the next level. In general, walking costs little compared with a gym membership or home gym equipment. My natural walking pace is just under 4 miles an hour, putting me within the bracket to . In addition to strengthening your lungs and heart, walking a mile every day can even strengthen your brain, as noted by Science Daily . 6pm walk outside 2-4 miles (usually this depends on people stopping me to talk) I seem to have to walk this much to keep up my metabolism when I want to lose . We might need to talk about this one for I Love To Run (to re appear later on in the year). At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. However, you must limit running to just three to four days a week. I walk 15k-20k steps a day. I started power walking on my treadmill during my break times. That didn't mean I had to walk at the same place, nor did I have to do it alone. 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. Obese man, 45, reveals how he lost TWENTY STONE in two years by walking 10 miles every day - having struggled to make it to the end of his road before his transformation Dave Lancaster, 45,. One of whichwas losing weight. I started gaining weight when I started working from home as a nurse. Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. ", 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. Remember what works for one person wont necessarily work for another. It revs up blood flow to the heart, the brain, and other body parts. Below, weve created a chart that uses these METs values for common walking speeds and conditions to calculate the approximate number of calories burned walking 10 miles a day for different body weights. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. According to the American Council for Exercise, you can also begin to feel depressed and irritable and lose your self-esteem and motivation. Walking 4 miles a day also lowers blood pressure, especially in women who are post-menopause, and strengthens the heart's muscles. I average 12-14 minute miles. If you decide to walk 10 miles on a standard 400-meter running track, you will need to walk just over 40 full laps. We really underestimate walking Im guilty of this too, but Americans are so obsessed with extreme fitness. 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. The steps include: Week 1: During the first week, don't track the distance. I used to do every single thing I could to avoid exercise but now walking five miles a day is an absolute necessity for me, and something I will be doing every single day for the rest of my life. If you always think about how much you dont like walking, it will feel miserable for you. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. Adapting: Exercise routines that are the same day after day may cause you to hit a plateau (and get bored!). Improves gastrointestinal motility and blood flow in the gastrointestinal tract. Shorter, more strategic walks may be the way to go if you want to walk for weight loss. I use endomondo to track my walks outside and I have also been using a fitbit since late July. 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. Build up to walking 5 miles a day gradually. Now I help women transform their livesand lose weight. When I started going for long walks (6-8 miles), I found that all of these problems disappearedthe advantages were numerous. SUCH a great journey and I appreciate you sharing it with the blogosphere. Slow your pace to cool down during the last five minutes of your walk. I completely agree with every single word youve written here. I suffered a lot of impact with my knees especially from the car accidents so right now High impact is not an option. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. Our website services, content, and products are for informational purposes only. True fat loss takes time and you absolutely have to change your diet. How many steps should I be taking every day? 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. Saturday: Walk 50 minutes at a fast pace. I have suffered with depression since I was a young girl (Im 40 now), making motivation and the get up and go attitude very hard to grab onto. When I go for walks my mind doesnt relax, it just obsessed about things and I dont get peace from it. Megan helps women over 35 lose weight after losing 80 pounds herself. 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. A life where I lost 80 pounds, taught myself to cook, take beautifulpictures of food, started thislittle blog that transformed into my primary source of income and led me to the path of becoming a nutritionist and starting my own private practice. That's a lot of benefit from such a simple action. In time, running two to three miles will feel easier. For instance, a female of height 54 and weight of 130 lbs. While walking is always better than not exercising at all, it simply does not provide the stimulus required to build muscle or continually improve bone density. Of infection and improves immunity, reduce excess body fat, and their incline on a treadmill, for people... 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And improves immunity the next level a lot of impact with my knees especially from car! This has been paired with a gym membership or home gym equipment all.