I think that people underestimate the power of walking, but its a pretty decent workouts! Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. 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. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. 12:30 treadmill 3-4miles. The good news is that even if you dont have a way to capture this data, you can estimate the calories you burned walking 10 miles a day using the metabolic equivalents (METs) for walking at different speeds. Even on my days off I still followed my treadmill routine. Everyone says you need to do high intensity workouts, but really just moving more will get you there. I completely agree with every single word youve written here. Is it safe? 20 Tricks to Walk 8,000 steps A Day in 3 Weeks, Make The Most Out of Running and Weight Loss, 10 Unbeatable Tricks to Use When Walking to Lose Belly Fat, 12 Tips on How to Burn the Most Calories On A Treadmill, Copyright 2020 Flab Fix - All Rights Reserved |, Everything You Need to Know About Revitaa Pro, VigorNow reviews: Is it a scam or not? For a 180-pound person, a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more moderate intensity (3.5 mph) in the same 30-minute walk and the calorie burn . So, what about weight loss? If you do this four days a week and maintain your current diet, you will lose around one pound each week. Using these METs values, you can calculate the number of calories burned walking 10 miles at various speeds and weights using the following equation to determine energy expenditure: Calories Burned Per Minute = METs x 3.5 x (your body weight in kilograms) / 200. If youre a healthy person, your body has to function less for a 10-mile stroll, and youre going to burn fewer calories. 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. If you're looking to add some low-intensity activity into your life, walking is an easy-yet-effective exercise with many health benefits. The proper walking technique involves the correct posture, stride length, foot placement, and footwear. Your body will slowly adapt to regular running routine. Suffered from debilitating migraine since age 20 that often left be bed ridden. With every pound I lost, part of the old medied. I normally walk/speed walk and sometimes jog. If you consistently do the same cardio regimen (i.e. My 80 pound weight loss didnt beginwith a diet. An average person of 155 lbs. I love this! For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. 4. Here you get low calorie recipes for weight loss that balance hormones. Basically, the U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week not a specific number of steps . It cleared my head, helped me see what I wanted more of in my life. However, walking 4 miles a day for weight loss is a more complicated process whose results depend on several factors. Find out what a brisk walking pace is, how many calories you can burn, the technique to use, While running and walking are both good for your health, each has a few benefits over the other, depending on your personal goals. Avoice insideme said youshould walk.. Those 10 pounds motivatedme to continuewalking andeating healthy. A regular walking program, reducing calories and eating clean = weight loss and a healthier body. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. 3. I average 12-14 minute miles. Which shouldnt discourage you at all. I can walk forever tho! For those more familiar with kilometers, 10 miles is approximately 16.1 kilometers. Walking is a great way to get the physical activity needed to obtain health benefits. One of the greatest strengths of walking for exercise is how easy it is to customize your regimen. Walking just 1 mile a day for 100 days changed this woman's life "One mile a day can make a difference," said Christie Pham, who says she feels like a new person after completing a. (This physical activity calorie calculator from ACE can help you get a better approximation.) Walking does not provide sufficient intensity for higher level athletic improvements. Some of the health benefits of walking 10 miles a day include; The length and speed of walking affect the mortality rate. And with each step, theweightfell from my body almost effortlessly. The biggest challenge is the time needed as walking 10 miles takes 3-4 hours per day. Looking back at my health app, I didn't miss a day of walking from Nov. 5 to Nov. 25, even while spending hours on a bus or plane, sleepless nights in a hostel dorm, and hot and sweaty afternoons trekking through Southeast Asia! 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. In general, walking costs little compared with a gym membership or home gym equipment. Though my body hadn't changed too dramatically, my view of it had reversed completely. We explain the, Walking lunges are a functional exercise that can be used to take your lunges to the next level. At 65 and 160 lbs I started walking 4 times a week. 2. Megan helps women over 35 lose weight after losing 80 pounds herself. I absolutely love it, walking fast is just as good as running slow. I talk about how I eat things such as sushi, bread, carbs, ice cream, sugar, coffee etc and still maintain my weight. It's better to walk less, but maintain good posture than try to force steps with bad posture and risk injury. 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. To build up to 10 miles, start by walking a single mile. Hold your breathe lightly for the next four steps. Walking at a steady pace at 60-70% of maximum heart rate (a pace where you can maintain a conversation) maximizes fat burn, is relatively easy, and is accessible to most people of all ages. Thanks for your post Camille, so encouraging to know one can lose this amount of weigh by just walking. 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. This is meant to inspire others to get active and to find what works for them. Andrew Merydith, 30, weighed 410 pounds at his heaviest. Which Is Better for Your Health: Walking or Running? Walking 10 miles a day helps to strengthen your memory especially when it comes to the memory of older patients. Thank you for this story . You have to be in a caloric deficit with your diet to lose weight. True fat loss takes time and you absolutely have to change your diet. She holds two Masters Degreesone in Exercise Science and one in Prosthetics and Orthotics. In other words, would walking that much be overdoing it physically for your current fitness level? It really helps me to lose weight. Endurance. then in my late 30s I started the menopause! 2. I start to lose weight which is good. It revs up blood flow to the heart, the brain, and other body parts. I think walking often gets discredited, but its an AWESOME exercise, and Im so glad you shared your experience! It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. According to the American Heart Association, walking for 30 minutes reduces the risk of coronary . Mind you, this has been paired with a change in diet and some calorie cutting. I started gaining weight when I started working from home as a nurse. When I started, a friend told me I was wasting my time, because walking wasnt enough, I had to do weight lifting and join a gym etc. 3 Smart Strategies To Stop Cravings So You Can Lose Weight! The me whos confident, secure and proud in her own skin. 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. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat,. My body confidence was low, and it felt like my inner critic's voice was louder than it had ever been. All Rights Reserved. When it comes to walking, "moderate intensity" is a minimum of 2.5 miles per hour, but it depends on sex, age, and fitness level. 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. Great Post! Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. Its about being willing to take the first stepin the direction you want to go. 10,000 steps a day for 6 months straight- (1000+ miles) 50+ Pounds Lost- Before and After Results 25K views 1 year ago 3 MILES A DAY FOR 30 DAYS The Christopher Fam 16K views 1 year ago. Theres no way around it. 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! Monday: Rest. The tragic incident occurred on Monday at Spanish Lakes Fairways, a 55-plus community located in . 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. Now after 5 children I struggle to get below 165 lbsever. I could breathe. Balance and increasing your activity gradually is key when it comes to working out, which means not being overly ambitious when you start a new exercise program. But along with that i have completely , no white intake ( sugar,pasta,bread,bakery items and rice). Walking 10 miles a day, particularly when combined with rest and bath therapy, can help reduce stress by improving circulation, which in turn provides nutrients and oxygen to the cells. 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. Great job. However, if you have weight loss in mind, the American College of Sports Medicine (ACSM) recommends around 250 minutes or more. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs. 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. There are benefits to walking 10 miles a day, but it comes with certain risks, too. Walking is widely recommended by doctors and psychiatrists to help uplift mood. Saturday: Walk 50 minutes at a fast pace. I did a very similar thing and lost about 40 pounds. 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. Walking is one of the few activities I can do for exercise because of various joint issues. That and eating a little below your caloric needs will help with weight loss and great for the cardiovascular system too! Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. But in other times, where duties keep me anchored to my desk or I take on more writing clients, I've grown to be much more sedentary than I was in high school or college, when I played sports or at least went to the gym regularly. The number of calories you burn during a 10-mile walk will depend on your height, weight, and health. 2. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. Time: The amount of time it takes to walk 10 miles a day is a big factor. So, I resolved to move more simply by walking. Not only did it change my body, it changed everything about me as a person. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. 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. 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. Benefits to walking 10 miles, start by walking helping others do so well! Up to 10 miles a day include ; the length and speed of walking, Daniel,! Power of walking, but really just moving more will get you there on my off... Confidence was low, and lower back of older patients arch support based on your.. And Im so glad you shared your experience I have completely, no white intake ( sugar,,... 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