Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Before you get started, take care of the following preparations for a successful walking workout: Once you're ready for your workout, follow these steps: If you cannot yet comfortably walk for 30 minutes at a time, you should gradually increase your time. Walking is a go-to cardiovascular exercise for some good reasons. Step 2: Walk for 30 minutes per day at a moderate to brisk pace that allows you to talk but not sing. You need to gradually build up your strength and stamina which is what helps you walk further. One of the best exercises you can do is walk every day. What's more, it's free and has practically no negative side effects. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. Aim for 30 minutes per session. 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. Exerc Sport Sci Rev. Walking is the perfect exercise for many people. You can use YouTube videos like the one below. 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. She covers health and fitness, outdoors, travel, and finance. Try adding some high-intensity intervals into your walk, says Stanten. Krissy is the senior editor leading content for TheHealthy.com and The Healthy section of Readers Digest magazine. 2005-2023 Healthline Media a Red Ventures Company. I find that incline walking is very therapeutic just like walking in nature. On the other hand, when I walk in boots for longer periods I usually end up with some types of blisters and toe pain. Walking with flip-flops long distances makes my legs tired and my ankles swollen. Walking distance can be a tricky concept for the average person. Walking also increases energy expenditure and is an effective and inexpensive way to burn calories ( 4 ). We explain the, Walking lunges are a functional exercise that can be used to take your lunges to the next level. Then challenge yourself further, as the experts say that even more exercise is better., Colberg SR, Sigal RJ, Fernhall B. 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. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. A strong cardiovascular system can help you maintain a healthy weight and reduce the risk of . For even more health benefits, double that amount. (approx) So you are walking 13200 steps everyday! When she's not busy writing or editing, you can find her hiking, cooking, running, or lounging on the couch watching the latest true crime show on Netflix. If you have difficulty raising your heart rate into the moderate intensity zone, use arm motion, and good stride to walk faster or add jogging intervals to your walks. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. Why not make the 10k interesting? Happier mood. Enhanced blood flow is going to improve recovery and help ease muscle soreness, she says. In the beginning, it felt really hard, especially when I was walking uphill. I have over 20 different playlists for walking, depending on the mood and time of the day. 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. Bressack says one reason walking can be so accessible is because the only equipment many people need is a solid pair of sneakers. Walking is very, very underrated.. Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis. Help keep your weight steady. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. I love walking, Bressack says. I walk at least some part of my hour lunch break . Walking 10,000 steps a day will burn about 300 Kcal. The body changes on the rest days, and Im a true believer walking . Doing some physical activity is better than doing none. The number of stairs you need to do for a good workout will depend on your mobility and level of fitness. 5 things I learned from walking 10km a day. 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). The same woman could burn up to 250. 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. Im 62kg, 170cm and work out 5 times per week. 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. Walking improves your physical and mental well-being. For most beginners, I recommend walking after a meal. The longer the break between walking sessions the lower the cumulative effects; if you take breaks longer than five days, the cumulative effect is negligible. (Learn more about walking for exercise.). For example, I can walk 10 minutes upstairs without taking a break, whereas my wife starts huffing and puffing after a minute or two. Additional studies have found that setting distance-based goals instead of time-based goals may be more effective for realizing these benefits. Muscle tone and weight loss (in overweight cases) may also be achieved through walking. We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. Just because a simple stroll around the block doesnt make you breathe heavily or sweat buckets doesnt mean it isnt doing something good for your body. 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). In that case, I purposefully added a day off and committed to walking more on the weekend. Typically, I recommend holding the stretch for at least 30 seconds to get its maximum effect. (Also, try these morning stretches for energy.). Learn your local area, explore parks and other outdoor locations, and establish some pleasant walking routes that will keep you engaged and excited to walk. It was just walking around the city. 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. Will walking 10km a day help lose weight? 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. Walking 10km a day will also have a positive impact on your mental health. Walking and exercise Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. [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. Your personal data will be used to support your experience throughout this website, to manage access to your account, and for other purposes described in our privacy policy. There isnt a specified walking distance or an absolute number of steps to lose weight. By Wendy Bumgardner A 30-minute walk at least five days per week is recommended by the American College of Sports Medicine and the American Diabetes Association. In general, you may be not losing weight even though you walk 10km a day because youre too early in the process and you dont see the results yet. Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that's readily available to you. Brisk walking workouts can help you maintain a steady blood sugar level and body weight if you have Type 2 diabetes. First few days I completely forgot about drinking water (rookie mistake). This is especially important if you have any medical or orthopedic conditions that may limit your walking ability, says Dr. Sulapas. Walking Goal: To walk for 30 minutes, with at least 20 continuous minutes at a brisk pace of 15 to 20 minutes per mile (3 to 4 mph).. See which power racks our team has picked for you to ensure that you get the most out of your home gym. For the morning walking, I like the variety ofclassical, pop, and film scores that are positive and uplifting. You also strengthen your muscles and continue to improve your physical abilities. 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. If you're just going for general health, then yes, walking 10km every day is a good workout, whether you do it all at once or in chunks throughout the day. In general, it is better to work out in the gym because outdoor gyms do not offer such a variety of machines and equipment as indoor gyms have. 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. feel tired at the beginning of your workout. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. doi:10.2337/dc10-9990, Hackford J, Mackey A, Broadbent E. The effects of walking posture on affective and physiological states during stress. 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. This is also a good starting position if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.. 6 Health Benefits of Walking. The worst shoes for walking 10km a day are boots with higher heels or flip-flops. For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grandkids, he said. "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 . Photograph: Luc Claessen/Getty Images So, walking 10km a day can help you improve your fitness as well as offering a range of other health and wellbeing benefits! Walking 10 miles per day is an effective way to support weight loss. Step 1 Set aside about one hour for walking four days a week. Walking is a form of mental health therapy for many people, Julce says.

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