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. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. Globally, one in 10 early deaths could be avoided if everyone met just half the recommended weekly target of 150 minutes of moderate intensity physical activity, the largest ever pooled data analysis suggests. Read our, How to Walk Faster: Form, Stride, and Building Speed, How Fast You Should Walk for Fitness and Weight Loss. For me, music is almost like caffeine. The more intense the activity, the more calories you burn. I was eating the same amount of food that I normally eat. The body changes on the rest days, and Im a true believer walking . However, if you could bring all equipment outside, it is much better to exercise in the fresh air outside. Better erectile function. 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). Last medically reviewed on January 25, 2022. I also find its a form of meditation when Im overwhelmed, when I have a lot going on.. For people who already have a higher level of cardiovascular fitness, walking is a stellar activity for recovery. Walking 10km a day is not bad. 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. 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. When you engage in physical activity, you burn calories. I was sweating more and I felt like my legs are made of stones. Building up to a 10-mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being. Most people aim to walk 1km a day for a start. 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. Feel free to play around with the increments. If someone has an ongoing hip, knee, ankle, or foot issue that may limit their walking ability, I recommend seeing a sports medicine doctor to see what safe exercises they can do, he adds. Does walking 10 hours do me any good? 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. Focus on your exertion instead, which is measured by your heart and breathing rate. Walking helps improve heart health. 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.. So that's just what I did and it was much easier than I thought it would be!Please leave. Ineos Grenadiers's Tom Pidcock becomes the first British man to win the Strade Bianche. Despite its simplicity, walking can have a profound effect on your physical and mental health. 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 . The most recent stats show that more than 145 million adults include walking as part of a physically active lifestyle. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. 6 Health Benefits of Walking. All you need is to spend 5 minutes before and 10-15 minutes after. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. Dr Leandro Garcia, of Queens University Belfast, emphasised that moderate activity did not have to involve what people normally thought of as exercise, such as sports or running. 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. Journal of Physical Activity and Health. 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. For example, I can walk 10 minutes upstairs without taking a break, whereas my wife starts huffing and puffing after a minute or two. Learn how you can enjoy walking and manage your diabetes. Its recommended to start slowly and with shorter distances if you are new to walking exercises. What to Know About This Viral Trend, One Major Effect Walking Has on Your Dementia Risk, Says Research, Do not Sell or Share My Personal Information, Latoya Julce, RN, certified personal trainer and group fitness instructor at 305 Fitness, Lauryn Mohr, personal trainer and metabolic specialist at Life Time Fitness on Omaha, Nebraska. (approx) So you are walking 13200 steps everyday! 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. Strength training should be done at least two days per week, according to The American College of Sports Medicine (ACSM) recommends. We share the benefits of this exercise, plus provide. 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). You can listen to music or podcasts, socialize with a walking partner, or just enjoy the time outdoors. So start with walking for 10 minutes after every meal.. 8. For the morning walking, I like the variety ofclassical, pop, and film scores that are positive and uplifting. The risk of injury is relatively low, says Lauryn Mohr, personal trainer and metabolic specialist at Life Time Fitness in Omaha, Nebraska. However, these are the most comfortable walking and running shoes that Ive ever worn so I take them. Typically, I recommend holding the stretch for at least 30 seconds to get its maximum effect. (Also, try these morning stretches for energy.). Unlike other forms of cardiolike running, biking,dance workouts, or boxingwalking isnt intimidating and it doesnt require lessons or special equipment. For exercise toreally count, it has to be hard or complicated, or leave you totally wiped out with muscle pain for daysright? This equates to 75 minutes of moderate intensity activity a week, half the weekly 150 minutes recommended by the NHS. 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. Over time, try walking at that faster pace for longer, or adding more quick intervals more often. So, if you are getting a bit carried away on your daily walks, dont fret, it isnt a bad thing! If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. After walking 10km a day, I like to spend more time doing a variety of stretches for the whole body. Walking also increases energy expenditure and is an effective and inexpensive way to burn calories ( 4 ). Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. (Here are some walking shoespodiatrists are fans of.) Walking a 10k is good if the athlete is injured, if one wants a good aerobic exercise that does not require much muscle and for beginners trying to improve. readmore Walk fast to that next tree or the next house. This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. At the typical walking rate, itll take you 23 hours to get to 10 miles. If you travel, running is a great way to explore, especially if you're running at least 10k a day. Your body and mind will definitely be better for it. (Here are great options for reflective clothing for running and walking. Its so important that people find a good relationship with walking because for a lot of people, it may be their small opportunity for movement, says Mohr. Walking is a go-to cardiovascular exercise for some good reasons. Walking can: Strengthen your muscles. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. For the evening, I like to default back to my classic piano and cello instrumental songs. Step 3: Mix up the terrain. Yes, these shoes are incredibly comfortable for long-distance walking, but they look awful. Recently I came back from holidays and together with my wife we were walking over 10km a day with no gym and no dieting. You just put on some shoes and get out to see some nature. Your email address will not be published. You need to gradually build up your strength and stamina which is what helps you walk further. Regular walking helps maintain a healthy weight, decreasing cardiovascular risk factors. Gina Tomaine at Runner's World says running while traveling. At the gym, try a variety of cardio machines such as the elliptical trainer, stair climber, or rowing machines. So, eat good foods that can fuel your body. Additionally, walking can support a weight loss program, particularly when combined with dietary changes. Each week, youll add another mile to your daily walking program. An 11-minute brisk walk every day could prevent one in 10 premature deaths worldwide, according to the largest ever study of its kind. 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. It also puts less pressure on your joints. This is a big goal and a big time commitment, and it will take some strategy to be successful. 2019;62:80-87. doi:10.1016/j.jbtep.2018.09.004, Morgan AL, Tobar DA, Snyder L. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. Improves Heart Health. Healthline: Medical information and health advice you can trust. If youre a beginner, I would not recommend starting uphill walking. Outdoor gym often has a variety of machines that works on the legs, arms, shoulder, and abs. While high-intensity activity certainly has its place, so does the most basic, accessible form of exercise: walking. The best shoes for walking 10km a day are running shoes with thicker soles that provide extra support and cushion. Your stamina will also increase, and you might find that you start jogging as well as walking. Walking is more your speed. This can be done at once or in chunks throughout the day for great regular exercise. Its an excellent way to improve your physical and mental health, well-being, and overall quality of life. Walking is very, very underrated.. Moderate-intensity physical activity is defined as activity that raises the heart rate and makes people breathe faster, but not so fast they cannot speak. A 10km walk can take anywhere between 90 minutes and 2 hours to complete. Is it bad to walk 10km a day? It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Dont let that deter you from exercising. We recommend our users to update the browser. This is especially important if you have any medical or orthopedic conditions that may limit your walking ability, says Dr. Sulapas. As your fitness level improves, you will start to notice that you can walk faster at a set distance in a shorter amount of time, or build the endurance to walk longer than the previous times, he says. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. An easier time falling asleep. (Learn more about walking for exercise.). Journal of Behavior Therapy and Experimental Psychiatry. Related: 10 Effective Morning Exercises for Weight Loss. If you're very fat and/or out of shape, then walking is a great exercise to help with weight loss, along with a healthy diet. Your pace will matter less in regards to the total number of calories burned. 2010;7(3):299-307. doi:10.1123/jpah.7.3.299, Owen N, Healy GN, Matthews CE, Dunstan DW. Weekly 75 minutes of moderate-intensity activity is half the amount recommended by the NHS. Higher fluid intake does not have any additional benefits. Why not make the 10k interesting? 2010;33(12):e147e167. 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. Better blood sugar control. For better results, I recommend adding extra resistance training and making it more challenging by adding hills and stairs to your routes. You can burn even more calories by walking quicker or for more time. This also challenges the lower body muscles to act as a resistance . If you live in a place like San Francisco or Seattle then you have nothing to worry about. Our bodies are not meant to sit around all daythey are meant to move.. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. Swimming You might call swimming the best workout. Will walking 10km a day help lose weight? For people just getting started with fitness, walking is a wonderful form of cardio or aerobic exercise, Mohr says. How Many Calories Do You Burn Walking Per Mile? Walking is the perfect exercise for many people. Another common mistake that people make when losing weight after starting an exercise is theyre overeating without even realizing it. Walking has so many benefits for older people. See which power racks our team has picked for you to ensure that you get the most out of your home gym. (Heres what your walking style says about your health. Thank you, {{form.email}}, for signing up. Walking does not provide sufficient intensity for higher level athletic improvements. Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs. In general, walking 10km a day is enough exercise, as long as you incorporate additional resistance training. That's according to a new review of 196 articles . 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. Even Easy Exercise Is Linked to a Longer Life. There are also endless ways to walk. ), Starting slow is a great idea, as you can gauge the level of fitness you are currently at, says Dr. Sulapas. This way you stimulate your frontal cortex by what is called novelty processing in neuroscience. But whythisworkout? Find the one you enjoy the most or mix it up. Improves blood flow. Like all of these experts, Julce says walking in and of itself is a good workout. 1 Learn how you can enjoy walking and manage your diabetes. However, consider adding core, balance, and weight training for a complete fitness program. Workout can take 15 to 30 min, depending on what you do (lot of apps with good videos for doing it at home). Stress, distractions, and unwanted emotions can trigger overeating. Also, being low impact, walking doesnt put too much stress on your joints and tendons. One of the best things you can do for your body when starting to walk long distances is to add a stretching routine, ideally for the whole body. But, if you have good stamina and walking form, walking 10km a day wont be bad for your body. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. You do need to pair this with a good diet, avoiding foods that cause inflammation. Dont crank up your playlist so loudly that you cant hear cars, bikers, or pedestrians around you. 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 study investigated the effect of 12-week walking exercise on abdominal fat, insulin resistance, and serum cytokines in 20 obese women. If you want to use walking as your aerobic activity of choice, heres how to get the most out of it. I'm not saying this will work for everyone, but maybe instead of going too . Walking 6.2 miles per day for 7 days can burn 3,150 to 4,207 calories, which is equivalent to one pound of fat. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings..
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