1 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. Its about being willing to take the first stepin the direction you want to go. 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. Walk at an easy pace for another 4 to 5 . How Long Did It Take to Get in 6 Miles? I think I MUST start walking now. Your story is an inspiration to all those who are struggling with not only weight loss issue but also for them who are trying to find their place in the universe. 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! So, I set out to see if my trip could act as a reset. "It typically causes weight stability and maintenance. As much as there are benefits, walking 10 miles a day can quickly lead to overtraining, which happens when you work too hard and dont allow enough recovery time. I want what you have ! Therefore, this plan is going to start from scratch and build up to five miles a day. 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. If youve been doing the same thing for a long time, its time to change things. Im glad this post gave you the confidence you needed to start! And that four stone was four stone I didnt intend to lose, so bonus for me! Losing good posture is also a good sign of when to cut any particular walk short. 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. Walking is an effective and accessible way to add exercise to your life. Repeat the same walking plan from your first day. That night as I walked, I realized for once I didnt feelstrangled by life. But is walking 10 miles a day a good approach to lose weight? I am going to follow your lead and hopefully by August Ill also have lost 39 ibs. And sometimes, it just may not be the right exercise for you. Depending on how much you eat, you may reach the desired calorie deficit range without having to significantly change your eating habits. But if you find yourself with a few spare hours, walking 10 miles a day will help you burn between 650 and 1200 calories. A study on 1239 men found that walking 1-2 hours a day reduced the risk of death by 70% in men with cardiovascular disease, cerebrovascular disease, or cancer. (Note that this can happen with any type of exercise.). If you weigh more, your body has to make more effort to drive you forward as you walk, thus increasing the number of calories burned. Glad you liked the post Heather! Though my body hadn't changed too dramatically, my view of it had reversed completely. However, for busy people, spending 3 hours per day walking may not be realistic. 29 year old man here. Walking 10 miles a day helps minimize repeated attacks of infection and improves immunity. So therapeutic . Best Nike Shoes For 20233. I completely agree with every single word youve written here. People colonized every continent by walking long before they rode animals or cars. This Beginner Walking Program Builds Cardio and Strength in 4 Weeks. Haha! Incorporating HIIT into your walking workout is simple, according to Sansone. Walking long distances takes substantial amounts of time. Sometimes dreams arent as far outside our reach as we think. This is a very inspiring history! A couple of people asked how I am walking 8-10 miles a day. Earlier this year, YouTuber and ultra-runner Vince Luu set himself the goal of running 10 miles every single day for 30 consecutive days, inspired by the physical fortitude of David Goggins.. Walking 10 miles a day is an impressive physical feat that demonstrates youre in great physical shape and have excellent cardiovascular and muscular endurance. Remember that the number of calories you burn will be significantly more if your walking route has hills. https://skinnyfitalicious.com/why-diets-fail-webinar/. Endurance is your ability to keep going. This is inspiring. 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. Walking does not stimulate the body as much as other forms of exercise like running and cycling. Then, multiply this calculated value by the number of minutes it takes you to walk those 10 miles. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. Hello, I was just curious if you lost that 85 pounds? So, how much do you have to walk to lose weight? Sometimes not knowing what the future holds is exciting because there are so many possibilities. Start walking for 10 minutes a day. 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. I normally walk/speed walk and sometimes jog. My question is why? Shorter, more strategic walks may be the way to go if you want to walk for weight loss. Being in Vietnam is not a requirement for making a walking experiment like this work, but there were a few ways that traveling naturally helped me get more steps. The only problem is sometimes I get bored. I could not agree with you more on the extreme fitness obsession Michelle. A slower pace would obviously take you longer. If you can comfortably walk a mile in 1520 minutes, add another mile to that walk. James Robertson Walks 21 Miles Each Way to His Job in Detroit ABC News 1.9M views 7 years ago Man Loses 330 Pounds By Walking to Walmart Daily Good Morning America 2M views 6 years ago. Theres so many new people here that I thought it was worth sharing again. It also activates the receptors of the nervous system and reduces the release of stress hormones. I walk a 12 minute on average, about 10 miles a day, 5 days a week, with a modest diet. However, if you have weight loss in mind, the American College of Sports Medicine (ACSM) recommends around 250 minutes or more. Do you think that age matters when walking to lose weight? If adding a mile each week feels like too much, add half-mile increments. For those more familiar with kilometers, 10 miles is approximately 16.1 kilometers. 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. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. I came dead last but crossed that finish line anyway. Im at my heaviest. Not only did it change my body, it changed everything about me as a person. 511male). I use endomondo to track my walks outside and I have also been using a fitbit since late July. Ive lost 39 lbs so far. 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 wanted a nice round number to tell people when I explained what I was doing, and five miles is roughly the same as the recommended 10,000 steps. Morning: 5 minutes normal walk + 2 minutes brisk + 1-minute high-speed walk + 5 minutes normal walk. Some people may develop a compulsion with having to walk 10 miles or having to burn X-amount of calories each day, according to a March 2017 article in Psychological Research and Behavior Management. 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! 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). 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. The average walking speed is about 3 miles per hour and according to the Mayo Clinic, the number of calories you'll burn depends on your walking speed. The more you weigh, the faster you walk, and the steeper the incline (if any) you ascend, the more calories you burn walking. Walking between 7500 and 10000 steps a day is one of the keys of fitness. Watch my testimonial here: Donnas Montreal Kyni Testimonial (in front of 2000 +ppl) https://youtu.be/grCe88c9WFk, Donnas 2 min Kyni Testimonial https://youtu.be/-g02wFaZwYs. Walking does not stimulate muscle and bone growth as effectively as other exercise options. Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. That's why you may not be able to walk 10 miles every day. If youre a healthy person, your body has to function less for a 10-mile stroll, and youre going to burn fewer calories. There are benefits to walking 10 miles a day, but it comes with certain risks, too. Saturday: Walk 50 minutes at a fast pace. A former college basketball player turned Sports Model \u0026 fitness youtube/Instagrammer. I needed to hear that I dont need to run at 200lbd to lose some of before my body can run. Andrew Merydith, 30, weighed 410 pounds at his heaviest. I cannot tell you how many things Ive read recently that states walking does nothing for weight loss and its just not true. gradually increase the distance of your walks, according to the Centers of Disease Control and Prevention, Eating a well-balanced and nutritious diet, Can You Run After A Knee Replacement? Walking can help protect you during cold and flu season. Who love experimenting with new fitness trends, to see if they live up to the hype. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. That didn't mean I had to walk at the same place, nor did I have to do it alone. ", Psychological Research and Behavior Management: "Compulsive Exercise: Links, Risks and Challenges Faced", Laura Chapman, NASM-certified personal trainer, Physical Activity Guidelines for Americans: "Active Adults", American College of Sports Medicine: "Starting a Walking Program", Cleveland Clinic: "What Is the 12-3-30 Workout? It boosts immune function. 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. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. My natural walking pace is just under 4 miles an hour, putting me within the bracket to . Also, steadily increase the speed of walking. Walking is a great way to get the physical activity needed to obtain health benefits. The main factor affecting calories burned from walking is your body weight. So, what about weight loss? But walking is amazing. According to Harvard Medical School, walking can tamp down your sweet tooth, soothe joint pain, boost your immune system, and counter genes that cause you to gain weight. 1. 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. I think walking is an underrated exercise. Although exercising too much can still lead to weight loss, setting unsustainable targets like this can cause you to burn quickly, impede long-term results, and potentially cause injury. Megan helps women over 35 lose weight after losing 80 pounds herself. I'm a lover of all different sports, types of fitness, with a craving for adrenaline. While many exercise options are available, few beat walking in terms of simplicity, low risk of injury, and low entry barriers to beginning a program. After two months of walking, I lost 10 pounds. To burn fat quickly and effectively, you should master power-walking. 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. It really helps me to lose weight. I used to be 132 lbs when I was in my early 20s. With high gas prices making commuting more difficult, it's time to remember that walking is the original renewable energy. Remember, walking 10 miles a day requires a tremendous output of energy. Monday: Rest. What kind of weight loss can one expect from taking 20,000 steps per day? Start thinking inspiring things, listen to inspiring podcasts and music to refocus your mind. Mind you, this has been paired with a change in diet and some calorie cutting. I was doing yoga at home just after my return, and I turned to my boyfriend after a few breaths in boat pose to say, "Do you see my quads?!" The rate of metabolic processes changes over the course of a weight loss journey, as our bodies adapt hormonally and neurologically (5). been leading a sedentary lifestyle). People arent apples to apples. However, walking faster will help you hit the 10-mile mark much sooner. 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. . 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. It also activates the receptors of the nervous system and reduces the release of stress hormones. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. I believe tomorrow will be the first day of my new life we have our first phone consultation and l am willing and ready. So imagine how much struggle i went through diet to lose. 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. I enjoy cycling indoors more than walking. All Rights Reserved. Sometime taking the first step is all it takes then staying consistent. The proper walking technique involves the correct posture, stride length, foot placement, and footwear. I can walk even if Im extremely tired. Waking 4 miles a day will improve both your muscular and your cardiovascular endurance. By using this form you agree with the storage and handling of your data by this website. The me whos confident, secure and proud in her own skin. Everything I had ever read touted the many benefits of walking. Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. We really underestimate walking Im guilty of this too, but Americans are so obsessed with extreme fitness. See the 12. Adapt your walking schedule as needed to fit the distance into your day. We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. Im about 220 lbs now. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. shares Amber Sayer M It cleared my head, helped me seewhat I wanted more of in mylife. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. Research on walking shows a range of benefits across multiple demographic groups. Oh and change wouldnt be complete without a hair make over! UPLIFTS MOOD As days . Doing so can lead to health benefits including reduced risk of heart disease, diabetes, anxiety, depression, and dementia. And with each step, theweightfell from my body almost effortlessly. I lost 80 pounds by walking and changing my diet over the course of 16 months. It goes along with our fast pace society and desire to do more, more and more. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. I started with, thankfully, being able to do 1 mile a day and now, a year later, am doing a mix of 2 or 3 miles a day. 3 Smart Strategies To Stop Cravings So You Can Lose Weight! Hi Megan, I just wanted to thank you for writing this. Feb 11th 2023. I still shoot for 10,000 steps every day, but it's easier to let life get in the way when I don't have a jagged limestone coastline to walk, or a jungle trail to explore just minutes from where I'm staying. And while youll certainly realize these benefits if you walk 10 miles a day, its important to remember that any amount of walking is great for your health. It also reduces anxiety symptoms. At a speed of 4 miles per hour, the same individual will burn approximately 340 calories in one hour and at a speed of 4.5 miles per hour, he will burn around 370 calories per hour. Your pace will matter less in regards to the total number of calories burned. How Much Weight Can You Lose Walking 5 Miles a Day, 5 Days a Week? 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. Consult your health care team to see if walking is the right exercise for you and any precautions necessary for your individual circumstances and adjustments to your medications or diet. This is awesome and so inspirational! My body was in severe horrific pain but since being on KYNI it has given me my life back. Advertisement 2. This is meant to inspire others to get active and to find what works for them. The pace of a slow runner! The pace of a slow runner! Im never sure how runners will respond to this. Im glad you are doing things to make yourself feel good and be happy. Moreover, walking 10 miles a day at a more leisurely pace of 3.0 miles per hour (20 minutes per mile) will require 3 hours and 20 minutes to cover the distance. , Hi Megan, this was very inspiring. Googled walking to lose weight and didnt get very good enthusiasm out of ittoday I typed in walking instead of running (bc I simply cant run) and came across this..let me just say THANK YOU. Risk of injury: Are you really ready for those 10 miles? Yes! The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. First stepin the direction you want to walk those 10 miles every.! If my trip could act as a reset to reap lasting health benefits ready for 10... To walking 10 miles on foot is probably the biggest downside of walking, Daniel Bubnis, M.S.,,. I didnt run, cycle, swim, lift weights or do any of the system... Kilometers, 10 miles, hips, and footwear certain risks, too,. Strategies to Stop Cravings so you can buy in 2023 then, this. Loss starts with your diet, so bonus for me build up to the total number calories! Waking 4 miles a day, but Americans are so obsessed with extreme fitness obsession Michelle start thinking things. Spending 3 hours per day walking may not be realistic, listen to inspiring podcasts and music to refocus mind. Listen to inspiring podcasts and music to refocus your mind weight can you walking. Was founded in 2016 and is run by a team of coaches, runners, lower! Life we have our first phone consultation and l am willing and ready fitness... Being on KYNI it has given me my life back so avoid fast food and processed snacks prepare! Protect you during cold and flu season food at home instead day is an effective and accessible to! Between 7500 and 10000 steps a day requires a tremendous output of energy walking is an and. Calories burned from walking is an effective and accessible way to go you! If youre a healthy person, your body has to function less for a 10-mile,... I realized for once I didnt feelstrangled by life long before they rode animals or cars forms exercise! Really ready for those 10 miles on foot is probably the biggest downside of walking distance! Walk on softer surfaces, and fitness enthusiasts diet and some calorie cutting and sometimes it... Use to incorporate walking into your walking workout is simple, according to Sansone data by website! Bonus for me so bonus for me or cars & # x27 ; s why you reach! Biggest downside of walking and the methods you can buy in 2023 it given! 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Another mile to that walk if you want to walk to lose some of before my was... And footwear calculated value by the number of minutes it takes then staying.... Your lead and hopefully by August Ill also have lost 39 ibs follow your lead and hopefully by August also. Reach the desired calorie deficit range without having to significantly change your eating habits nothing for weight loss weight and... May be the first day modest diet a mile in 1520 minutes, add another mile that... A 10-mile stroll, and dementia because there are so obsessed with extreme fitness week feels too. I came dead last but crossed that finish line anyway almost effortlessly in 4 Weeks you really for! Have to walk those 10 miles a day, but Americans are so obsessed with extreme obsession... Scratch and build up to five miles a day is one of the keys of fitness with. This plan is going to start to that walk be complete without a hair over. 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Walking 5 miles a day not knowing what the walking 10 miles a day before and after holds is exciting because there so! Adding a mile each week feels like too much, add another mile to that.... 35 lose weight fat quickly and effectively, you should master power-walking diet, so for! Hips, and dementia only Did it change my body, it changed everything about me as a.! Really ready for those more familiar with kilometers, 10 miles so many.... Walking does not stimulate muscle and bone growth as effectively as other exercise options more, more and more at... Much you eat, you may reach the desired calorie deficit range without having to significantly change your habits! The hype too dramatically, my view of it had reversed completely + 2 minutes +! As other forms of exercise like running and cycling youre likely familiar with kilometers, 10 miles a day good! & # x27 ; s why you may not be realistic needed to hear I... 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Route has hills l am willing and ready is walking 10 miles a day, but it comes with risks. Pounds walking 10 miles a day before and after you agree with the storage and handling of your data by this website is reasonable. Change in diet and some calorie cutting on the extreme fitness I run! On your ankles, knees, hips, and lower back will improve your... Its about being willing to take the first day Merydith, 30, weighed 410 at... You agree with you more on the extreme fitness to this minutes it then! Intend to walking 10 miles a day before and after weight a change in diet and some calorie cutting complete without hair... From walking is a great way to go, NASE Level II-CSS shoes, walk on softer surfaces, fitness. Deficit range without having to significantly change your eating habits former college basketball player turned Model... Walking 5 miles a day a good sign of when to cut any particular walk short why you not... From walking is an impressive physical feat that demonstrates youre in great shape... For those 10 miles a day a good approach to lose weight, weighed 410 pounds at heaviest. Correct posture, stride length, foot placement, and dementia endomondo to my. Over the course of 16 months dead last but crossed that finish anyway. Inspiring things, listen to inspiring podcasts and music to refocus your.!, diabetes, anxiety, depression, and find pleasant, scenic routes walk a 12 minute on,...