Your pace will matter less in regards to the total number of calories burned. Power walking is a great exercise that when done correctly you can use power walking to lose weight, and surprisingly it will strengthen and tone your legs, stomach, back, and arms. I dont know what the future holds but I sure am loving my life right now! For the last 3 months, I've been walking 10+ miles a day 4-5 days a week doing food delivery. In addition to strengthening your lungs and heart, walking a mile every day can even strengthen your brain, as noted by Science Daily . Who love experimenting with new fitness trends, to see if they live up to the hype. I was starting to feel the effects, both mentally and physically, of not moving enough before I set off on a month-long trip through Vietnam in November 2019. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs. See the 12. Furthermore, walking can help lower blood pressure and heighten your mood, and in no time, sleep can also be improved, leading to increased energy levels. 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. I absolutely love it, walking fast is just as good as running slow. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. Even if you are only walking 10 miles a day one or two days a week and doing shorter workouts on the other days, its still really important to do all of the little things that support your overall health and recovery. But remember, its important to take a couple of days off per week to rest and to try complementary exercises that develop strength and balance. You can take a look at our numerous articles on diets based on athletes needs to see what may work for you: The Best Popular Diets For Runners, Running Nutrition Guide, and Plant-Based Diets. Im about 220 lbs now. A slower pace would obviously take you longer. I started waking up 1 hours earlier in the morning, going for a 10 minute walk mid-morning, a 30-40 minute walk at lunchtime and the rest of the time in the evening. 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. Thanks again! I checked the pedometer on my cell phone and it is saying I've been walking usually between 15 and 20 miles a day during this time. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. Losing good posture is also a good sign of when to cut any particular walk short. 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! 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 just one piece of the puzzle. 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. For those more familiar with kilometers, 10 miles is approximately 16.1 kilometers. I am a 65-year woman, and I need to lose at least 100 pounds. 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. 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? 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. Which Is Better for Your Health: Walking or Running? Walking daily has been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL). 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 . I hadnt been active in over decade due tomy avascular necrosis,but something pulled me toward that path. Break up the walking routine. Sure! Its so calming, easy on the joints, and is great for cardio. You should be aware of them before committing to the program. 5 Expert Tips To Get Back To Running, 100 Squats A Day Challenge: Heres What To Expect In A Month, How To Train For a Half Marathon (Article). In order to get the most out of your shorter walks, try to: 1. Walk faster: The faster you move, the more calories you burn, according to ACE. Ive moved back home, am genuinely happy, feel blessed, and trying to be grateful for everything that I have. Sunday. I believe tomorrow will be the first day of my new life we have our first phone consultation and l am willing and ready. Learn more about my weight loss programs HERE. The specific number of calories burned while walking 10 miles depends heavily on your body weight. But no matter which way you look at it, it was a lot more than I had been walking. Slow your pace to cool down during the last five minutes of your walk. I encourage anyone to exercise however you like, but walking about 2 hours a day is indeed a life changing habit to adopt, I promise. Weight Loss. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. 2. Everyone reacts differently. Walking 10 miles a day takes a long time. I started actively walking g for 30 to 45 minutes a day. I recommend you start with listening to the episode on self sabotage: https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/ and also the episode on dropping self judgement: https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. One of the greatest strengths of walking for exercise is how easy it is to customize your regimen. However, you must limit running to just three to four days a week. If you guys want more fdoe (full days of eating) let me know down in the comments!If you're new to my channel welcome! People with two of the most common forms of cancer can cut their risk of dying from the disease by as much as 40% simply by walking for a mile a day, Macmillan Cancer . And because it's not so easy to cut all those calories out of your daily diet, walking could help out, because it's a cardio exercise and cardio burns calories. 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. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. I suffered a lot of impact with my knees especially from the car accidents so right now High impact is not an option. That's a lot of benefit. Suffered from debilitating migraine since age 20 that often left be bed ridden. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. For example, in terms of progressive goal setting, working up to walking 10 miles per day could be better than working up to 2 hours of walking per day (3). Theres nothing easy about walking 10 miles a day, and athletes who do so need to take care of their bodies to stay healthy and strong to keep up this habit. I even started a workout program about halfway through the trip, doing bodyweight exercises in the room of my homestay to work other muscles. And, to top it off, walking coupled with eating healthier has led me to lose four stone! xoxo. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. 5. How Long Did It Take to Get in 6 Miles? Im allergic to nature and walking outside triggered my asthma. 8. And that four stone was four stone I didnt intend to lose, so bonus for me! 2005-2023 Healthline Media a Red Ventures Company. Adapting: Exercise routines that are the same day after day may cause you to hit a plateau (and get bored!). Save my name, email, and website in this browser for the next time I comment. There are benefits to walking 10 miles a day, but it comes with certain risks, too. If working out in a gym doesnt appeal to you, or if you just want to get outdoors and change up your routine, walking 10 miles is an excellent way to add more movement to your life. Then, multiply this calculated value by the number of minutes it takes you to walk those 10 miles. "For most people, exercise alone does not generate a significant amount of weight loss," obesity medicine physician and nutrition expert Fatima Cody Stanford, MD, MPH, tells LIVESTRONG.com. long-distance walking), your body will develop a tolerance, which makes it more efficient but also decreases caloric expenditure. 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. We've rounded up 11 must-have items for staying safe and warm during winter workouts. This made me want to cry. Obese man, 45, reveals how he lost TWENTY STONE in two years by walking 10 miles every day - having struggled to make it to the end of his road before his transformation Dave Lancaster, 45,. By taking on any challenge thrown my way. There is no cost to you. draft 2, Everything You Need to Know About Rainbow Light Prenatal, 10 Best Organic Beetroot Powders Reviewed. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. *. It really helps me to lose weight. I decided to make a change in my life (been feeling really depressed lately) and I've started walking for several hours a day (like about 8-9 hours) for the past 2-3 weeks. Though my body hadn't changed too dramatically, my view of it had reversed completely. Start walking for 10 minutes a day. So far I have lost 43 pounds since June 1. 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. Start at a pace that's comfortable for you. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Well, seriously started it. 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. Even if you walk a very brisk 4.0 miles per hour pace (15 minutes per mile), it will take two and a half hours to walk 10 miles. On average, a 180-pound adult burns 100 calories per mile walked, meaning that walking 10 miles (16 km) a day will burn around 1,000 calories. Im glad this post gave you the confidence you needed to start! Walking is a simple and effective way to add exercise to your lifestyle. 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. Walking 10 miles a day is a good exercise that you can measure (plus, according to a small study, walking a set distance is often better than a set time when you're trying to lose weight,. Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. Walking is great for the body and the soul too. Additionally, you can bring a friend to make it both a workout and a social occasion. Walking 10 miles per day is an effective way to support weight loss. Running doesnt always allow for that! This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. 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). As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. We really underestimate walking Im guilty of this too, but Americans are so obsessed with extreme fitness. A single bout of moderate-to-vigorous physical activity can improve sleep, memory, and the ability to think and learn. Avoice insideme said youshould walk.. Challenge yourself with intervals Walk slowly for one minute, quickly for one minute, and repeat during your second "working" mile. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. Hello, I was just curious if you lost that 85 pounds? 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. . "If it doesn't challenge you, it doesn't change you," says Laura Chapman, NASM-certified personal trainer and fitness nutrition specialist at Arforse in Freehold, New Jersey. My question is why? 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. But I was also very overweight as an adolescent and child, and it had adverse effects on my whole life. How I Lost 80 Pounds Walking Walking made me feel good. All I wanted to do was show off my legs, but it was officially winter, and I didn't have many opportunities beyond strutting around the apartment in shorts while I cranked the heat. That and eating a little below your caloric needs will help with weight loss and great for the cardiovascular system too! I could breathe. I think walking is an underrated exercise. Do you think that age matters when walking to lose weight? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Im sure this will be very inspiring for so many people! This is meant to inspire others to get active and to find what works for them. I walk a 12 minute on average, about 10 miles a day, 5 days a week, with a modest diet. Yes and no it depends on your fitness level and how many calories youre consuming daily. I know exactly what I need to do to lose weight and get fit again, but I just cant get myself to do it. 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. This made it easier for being a single mom of 3 The best stress reliever. 2023 Vox Media, LLC. Start out warming up with a five-minute, slower paced walk. Don't let cold weather get in the way of your fitness goals. I could just be. To burn fat quickly and effectively, you should master power-walking. Prior to having children I was fit and only weighed 104 lbs. Encouraging you to step outside your comfort zone \u0026 do that one thing youve always been scared to try. shares Amber Sayer M 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. When I take a 20- to 30-minute walk each day, I engage in something called "box breathing.". She holds two Masters Degreesone in Exercise Science and one in Prosthetics and Orthotics. Thank you so much for sharing your wonderful story. Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. 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. 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