In the beginning, it felt really hard, especially when I was walking uphill. Harvard T.H. Chan School of Public Health - The Nutrition Source Dont let that deter you from exercising. Achieving Moderate-Intensity Exercise The speed at which you achieve moderate intensity will be different for everyone. Pick a faster-paced song and walk to that beat, and then use a slower-paced song and walk to that beat, she suggests. 30 minutes of exercise is the minimum daily exercise time recommendation. 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. But what weve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.. Michal is an exercise physiologist (MSc) and a veteran endurance athlete. Our content is for informational purposes only. Treadmill Walking Weight Loss Workout Plan, Expert Picks Delivered to Your Inbox via ShopWell, Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement, The effects of walking posture on affective and physiological states during stress, Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being, Too much sitting: the population health science of sedentary behavior, Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis, Special Communications: Joint Position Statement. Walking is more your speed. Walking 10 miles burns 7001,200 calories and can help support weight loss goals. Walking Workouts: Benefits, Intensity, and More - WebMD For beginners, I dont recommend going cold turkey and starting walking 10km right away. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. Of course, there are more intense forms of exercise like HIIT that burns more calories. Michael Mosley: 'Forget walking 10,000 steps a day' - BBC News Walking 10km a day uphill is good for weight loss because it allows you to increase the intensity, without increasing the speed. More recent research shows that this 3,500-calorie rule may be a bit of an oversimplification, however. We are no longer supporting IE (Internet Explorer), reflective clothing for running and walking, Centers for Disease Control and Prevention, Anxiety and Depression Association of America, I Ate Chocolate Every Day for a WeekHeres What Happened, What Is the 12-3-30 Workout? Save my name, email, and website in this browser for the next time I comment. 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. Just 11 minutes of daily moderate intensity exercise can lower disease How Many Calories Do You Burn Walking Per Mile? Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. However, the weight started to go down and I didnt feel hungry (which is why Im so excited about this process). When you exercise, your body uses energy in the form of glucose (sugar), just like a car uses gas, explains Kemmis. Walking 10 miles per day is an effective way to support weight loss. Outdoor gym often has a variety of machines that works on the legs, arms, shoulder, and abs. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. I dont usually listen to audiobooks when walking because I find it hard to focus on the storyline while exercising (my wife can watch Netflix series while walking without any problems). One study have reported similar ergogenic effects of listening to music while walking. You need to do a bit of workout, otherwise you'll get in a state of muscular atrophy. Shin splints are pains in the lower leg caused by overuse of the muscles during exercise. 6 Reasons 10,000 Steps a Day Helps Type 2 Diabetes Over time, try walking at that faster pace for longer, or adding more quick intervals more often. Each week, youll add another mile to your daily walking program. Verywell Fit's content is for informational and educational purposes only. For the last 30 days, I added resistance training because I did not want to lose muscle. We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate, said Prof James Woodcock, also of Cambridge University. Thank you, {{form.email}}, for signing up. Swimming You might call swimming the best workout. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. 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. Its probably no coincidence that walking has grown so wildly popular at the same time the pandemic has led more Americans to prioritize mental health. I tried this many times and it gets tedious. In general, you can lose weight by walking 10km a day, as long as you stay within a calorie deficit and include resistance training at least twice per week. For that reason as well, Bressack says science suggests both work to help reduce our cortisol levels. 2010;7(3):299-307. doi:10.1123/jpah.7.3.299, Owen N, Healy GN, Matthews CE, Dunstan DW. According to the modeling, if every capable adult walked briskly or otherwise exercised for an additional 10 minutes a day, 111,174 deaths annually across the country or about 7 percent of all. 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. But as an example, a 135-pound woman can burn between 100 and 115 calories on a 30-minute walk, while a 30-minute run can burn about 250 to 270 calories. Latoya Julce, a certified personal trainer and group fitness instructor, agrees. Which Is Better for Your Health: Walking or Running? Is it bad to walk 10km a day? Despite its simplicity, walking can have a profound effect on your physical and mental health. 2. Mark your walking time on your calendar so you won't schedule any other activities during your walking time. Walking 10km a day is not bad. One of the best exercises you can do is walk every day. 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. By making the muscles stronger, they will support the joints and tendons which helps prevent injury. Walking is great for individuals who have been sedentary or [had] injuries, she says. A 10km walk is a great amount of time to relieve lots of mental burdens while working on your overall health and wellbeing. Required fields are marked *. Walking 10 miles a day is a big goal and may be unrealistic for some people. "The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. It also puts less pressure on your joints. 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. 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. 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. While high-intensity activity certainly has its place, so does the most basic, accessible form of exercise: walking. The results were published in the British Journal of Sports Medicine. According to online calculators, you burn 2 extra calories for every extra pound that you wear. 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. Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. 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.. After walking 10km a day, I like to spend more time doing a variety of stretches for the whole body. 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). Healthline: Medical information and health advice you can trust. For most beginners, I recommend walking after a meal. The practice of walking 10,000 steps a . If you have diabetes, walking can help lower your blood sugar and your weight. Yes: If you can walk independently and maintain a speed of 4-6 km/h (2.5-3.7 mph) for half an hour per day, then walking is sufficient exercise. This can be done at once or in chunks throughout the day for great regular exercise. If youre doing it every day around the same route, it can get very boring quickly. Unlike other forms of cardiolike running, biking,dance workouts, or boxingwalking isnt intimidating and it doesnt require lessons or special equipment. Step 1 Set aside about one hour for walking four days a week. Exercise can help prevent excess weight gain or help maintain weight loss. Additionally, walking can support a weight loss program, particularly when combined with dietary changes. Here in the table below, you can see a guideline on steps and activity levels. Whether youre currently sedentary or just looking to add variety to your exercise program, 10 miles per day of walking can be an excellent way to improve your health, well-being, and overall quality of life. 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. Walking up the stairs elevates the heat rate more and gets you out of breath, even if you walk slowly. If you've been walking to reach your weight loss goals but are finding they remain out of reach, try these strategies. . A strong cardiovascular system can help you maintain a healthy weight and reduce the risk of . Typically, I recommend holding the stretch for at least 30 seconds to get its maximum effect. (Also, try these morning stretches for energy.). On the recovery days, I recommend walking or chill yoga. There you have my general answer, but if you wanna know more details like how much weight can you lose and what are the benefits of walking 10km, keep reading. 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. Will this stimulate endurance? 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. How Many Calories Burned in a 10K Cycle? | livestrong 1. Save my name and email in this browser for the next time I comment. How Much Walking Is Best for Diabetes Control? - Verywell Fit Then they either try running 1km a day or walking a further distance. It was just walking around the city. Walking helps improve heart health. 2005-2023 Healthline Media a Red Ventures Company. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. 1 Learn how you can enjoy walking and manage your diabetes. The music that you want to listen to while walking will depend on your mood, time of the day, and personal preferences. Then pick up the pace as you see fit. Likewise, a person weighing 185 pounds (83.9 kg) would burn about 419 calories walking at a 15-minute mile pace for 1 hour (4). This is also an opportunity to get your walking form down. Walking 10 kms everyday will have a positive effect in your future. LONDON - One in 10 early deaths could be prevented if everyone engaged in a small amount of daily exercise, such as a brisk 11-minute walk, a large study said on . 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. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. 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). However, if like me you prefer to train outside, you can try to find some places with an outdoor gym and use that together with your walking routine. There are many influences of exercise on our mental health, especially through stress relief. Walking 10,000 steps a day will burn about 300 Kcal.