I Walked 5 Miles Every Day For a Month, and It Did Wonders For My Confidence (and Quads), tamp down your sweet tooth, soothe joint pain, boost your immune system, and counter genes that cause you to gain weight, roughly the same as the recommended 10,000 steps. Im about 220 lbs now. Walking 10 miles (16.1 km) a day is certainly a lofty goal (mostly because of the time involved), but if you can do it, your heart, brain, and whole body will thank you. And, to top it off, walking coupled with eating healthier has led me to lose four stone! I have lost 95 lbs and now weigh 220. Risk to your mental health: It can also get you too focused on the numbers if weight loss if your sole goal. So imagine how much struggle i went through diet to lose. 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! Yes and no it depends on your fitness level and how many calories youre consuming daily. Even participated in my first 15k! Stretch your calves and hamstrings for 2 minutes. Even on my days off I still followed my treadmill routine. That night as I walked, I realized for once I didnt feelstrangled by life. I want what you have ! Here's how it works: Breathe in for four steps. In Vietnam, my general terror of city motorbike riding and uncertainty about booking taxis or rideshares solo meant that I walked for everything, whether it was sightseeing, getting my morning coffee, or going to the pharmacy on a seemingly endless quest for bug spray. Its important to me that others understand they dont have to be a runner to be healthy. Dont be too hasty to slim down successful weight loss doesnt come from pushing workout boundaries, but rather from setting good routines that you can maintain. I completely agree with every single word youve written here. Thank you Premier Protein for sponsoring this video! But Inever understood what the missing ingredient was until I startedwalking. Hi Im Keltie, and you can think of me as your friendly neighbourhood fit chick! This is inspiring. So therapeutic . Shocking new video shows the terrifying moment that a massive alligator lunged at an elderly Florida woman who was walking her small dog near a lake in the moments before it mauled her to death. Megan helps women over 35 lose weight after losing 80 pounds herself. However, if you have weight loss in mind, the American College of Sports Medicine (ACSM) recommends around 250 minutes or more. My leg muscles were popping. For instance, a female of height 54 and weight of 130 lbs. I used to be 132 lbs when I was in my early 20s. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. 6pm walk outside 2-4 miles (usually this depends on people stopping me to talk) I seem to have to walk this much to keep up my metabolism when I want to lose . Now travelling around Canada trying different workouts, sports, \u0026 fitness trends. or just trying to pet all the dogs. No, you dont need to run but you do need to walk at a fast pace. Keep moving! As days . As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. 8 have suffered 2 car accidents in 2013. 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). 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. Now that the inflammation, muscle/nerve pain is nearly give and my migraine Im wanting to build back strength and lose a ton of weight. Plus, exercise can help develop endurance and improve the function of the heart and lungs. Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. The specific number of calories burned while walking 10 miles depends heavily on your body weight. Build up to walking 5 miles a day gradually. Walking 10 miles burns 7001,200 calories and can help support weight loss goals. Roman legions, each soldier carrying 70 to 100 pounds of equipment, considered a 20-mile march a good day. It is a practice. Walking is the most popular exercise among adults, according to the National Institutes of Health probably because it requires nothing but your legs and costs nothing but your time. By using this form you agree with the storage and handling of your data by this website. Youre amazing! Portion sizes also matter; the serving of cooked pasta or rice is just half a cup, while the serving of protein is around 4 ounces. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. I walk a 12 minute on average, about 10 miles a day, 5 days a week, with a modest diet. 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 does not stimulate muscle and bone growth as effectively as other exercise options. I feel like I am starting my new life right now. So thats what I did. My 80 pound weight loss didnt beginwith a diet. Along with building an aerobic base, improving your health in general, and helping maintain a healthy weight, one of the main benefits of walking 4 miles a day is that it's a doable exercise goal for most people, even if you've been inactive for some time. Perfect your technique. 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. But is walking 10 miles a day a good approach to lose weight? End with a 5-minute cooldown walk. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! I don't have before and after pictures yet but will once I get closer to goal. Andrew Merydith, 30, weighed 410 pounds at his heaviest. thanks for the inspiration to gain back control over my weight and my life, I am forever grateful and love you for it. You can very easily put back half or all of those calories burned by mindlessly snacking or eating a heavy meal. If you weigh 205 lbs and walk at 3.0 mph, then roughly, you will be burning 3070 Cal per 10 miles. One step closer to big goals, but baby steps are as important. The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. Before, I couldnt walk up a flight of stairs without wheezing. However, there are some downsides to walking 10 miles per day. You are incredible!! 20 Tricks to Walk 8,000 steps A Day in 3 Weeks, Make The Most Out of Running and Weight Loss, 10 Unbeatable Tricks to Use When Walking to Lose Belly Fat, 12 Tips on How to Burn the Most Calories On A Treadmill, Copyright 2020 Flab Fix - All Rights Reserved |, Everything You Need to Know About Revitaa Pro, VigorNow reviews: Is it a scam or not? 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 love this! Which Is Better for Your Health: Walking or Running? This was a huge triumph. 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. Is it safe? Small changes really make a big difference. While walking has amazing health benefits, walking 10 miles a day is not the best approach for weight loss. Walking is the cheapest, easiest exercise that anybody at any fitness level can do. The number of calories you burn during a 10-mile walk will depend on your height, weight, and health. "It typically causes weight stability and maintenance. 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. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. 12:30 treadmill 3-4miles. Walking 10 miles a day helps to strengthen your memory especially when it comes to the memory of older patients. Do you think that age matters when walking to lose weight? But if youre training to walk a long race or taking a long hike over the weekend, heres what you can expect for calorie burn over those miles. I started actively walking g for 30 to 45 minutes a day. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle. If you do this four days a week and maintain your current diet, you will lose around one pound each week. Advanced. 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. I say, go for it no matter your age! I think walking is an underrated exercise. 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. 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 won't see the progress you're looking for until you make a change or level it up. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Do you ever get bored on your walks or cant quiet your mind, and if so, what do you do? Just that first walk made all the difference. Walk at an easy pace for 4 to 5 minutes. That didn't mean I had to walk at the same place, nor did I have to do it alone. A 30-minute walk may reduce blood pressure by as much as medication Health 20 February 2019 By New Scientist and Press Association A morning walk can help lower blood pressure Erik. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. Remember, walking 10 miles a day requires a tremendous output of energy. "Walkers have so many choices to get fit and stay fit for life," Sansone says. I normally walk/speed walk and sometimes jog. Adults should be getting at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio throughout the week, according the Physical Activity Guidelines for Americans. Im so glad to hear your success and Im happy youre confident and looking wonderful. 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. Also I live in a city and it doesnt relax my mind to walk there. We talk about protein post workout, post workout meal, intermittent fasting. 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. I can walk forever tho! While you may initially notice improvements in your aerobic fitness, sooner or later youll need to either increase your speed until youre running or add some form of weight or other resistance to increase the intensity. If you're looking to add some low-intensity activity into your life, walking is an easy-yet-effective exercise with many health benefits. But everyday responsibilities can get in the way, making a 10-mile walk a not-so-time-efficient way to burn calories. For many people, they can eat well and exercise and still have severe obesity because their brain is defending a high set-point for weight as it tells them to eat more and store more.". Our bodies are made for walking but sometimes we forgot that. Don't let cold weather get in the way of your fitness goals. The body is highly adaptive. Adapt your walking schedule as needed to fit the distance into your day. 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. That's about 50 minutes of walking five days per week. xoxo. 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. When it comes to mental and physical health, the need for regular exercise cant be overstated. Seeing how good walking made me feel when it was top of mind each day has given me the tools to recognize when I'm not feeling as great and I need to take steps (often literally) to make myself feel better. 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. This higher-volume exchange of oxygen and carbon dioxide will help improve lung capacity, increasing endurance and exercise efficiency. We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. That's why you may not be able to walk 10 miles every day. After two months of walking, I lost 10 pounds. So, how much do you have to walk to lose weight? But I finish my sleep circuit faster.. How many steps should I be taking every day? Im sorry to hear about your niece Daisy. However, walking 4 miles a day for weight loss is a more complicated process whose results depend on several factors. #1 Walking does not increase muscle mass and bone density effectively. If you havent been working out, walking is a great way to start with fitness. We know what to do, but we dont know how to support ourselves and show up for ourselves. Walking can help protect you during cold and flu season. Similarly, a male of height 6 and weight 180 lbs. Thanks again! Walking for 10 miles a day is more than enough to lose weight, particularly if it is followed by dietary changes. If you walk at a moderate pace (about 2.5 to 4 miles per hour) for 30 to 60 minutes on most days of the week, the good news is that you're meeting the American Heart Association's recommendation of 150-minutes of moderate-intensity exercise per week. will burn 1125 calories when he walks at the same pace for 10 miles. And that four stone was four stone I didnt intend to lose, so bonus for me! Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. 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. will burn 810 calories when walking at a pace of one mile in 15 minutes for 10 miles. 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. Megan you are awesome! Incorporating HIIT into your walking workout is simple, according to Sansone. I show what I eat for breakftas, lunch, dinner, snack and more. 1. Learn how your comment data is processed. Walking 10 miles a day helps improve the hearts wellbeing. You can walk fast, and get great results. Additionally, you dont HAVE to commute somewhere to walk; you can just zip out the door and be on your way, so its not that much more time than trips to the gym in the end. The first week 10 minutes, the next month20 minutes the month after 30 minutes, then 40, 60, 90 and eventually I was walking8-9 miles at a 12-13 minute per mile pace. *. But walking is amazing. We've rounded up 11 must-have items for staying safe and warm during winter workouts. Its something I have to do every day, its something I need to do every day, but most importantly, its something I WANT to do every day. Ijustwalked. It's better to walk less, but maintain good posture than try to force steps with bad posture and risk injury. That amounts to around 820-850 calories for a 10-mile walk. This made me want to cry. If you have the time for this, great. It also activates the receptors of the nervous system and reduces the release of stress hormones. This is fabulous and so inspiring! Do that consistently and you will begin to lose stored body fat and get fitter. https://skinnyfitalicious.com/why-diets-fail-webinar/. Im glad you liked it. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. 511male). The number of minutes you walk each week is most important for successful weight loss. Of course, with all the benefits mentioned above, there are drawbacks and potential risks that come with walking 10 miles a day that ultimately don't make it a great approach for losing weight. The Compendium of Physical Activities reports different METs for various walking speeds and incline grades. Some of the top health benefits of walking 10 miles a day include: If you are habitually walking 10 miles a day, you need to think of yourself as a competitive athlete. Instagram @keltieoconnor | https://www.instagram.com/keltieoconnor Snapchat: KeltieoTwitter @keltieoconnor | https://twitter.com/Keltieoconnor BUSINESS INQUIRIES: Mgordon@fullscreen.comwww.keltieoconnor.com#Travel #KeltieOConnorAbout Me:A sporty spice girl living in a pumpkin spice world. I was eating better by choice, not by the demands of a diet. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. Each week, youll add another mile to your daily walking program. When walking 10 miles, the terrain you walk on can affect your time dramatically. A slower pace would obviously take you longer. My physical transformation isn't one that would ever be featured in impressive before-and-after shots. 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?!" You cant target a specific area with a workout. Walking is a fantastic activity to maintain good health and walking for even 30 minutes a day will be enough to whit your waistline. I think walking often gets discredited, but its an AWESOME exercise, and Im so glad you shared your experience! Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. IT must be SHARED again. Start at a pace that's comfortable for you. A 2009 review published in "The Ochsner Journal" reports that exercising 250 to 300 minutes weekly produces the best weight-loss results. How many calories are burned while walking 20,000 steps a day? I could just be. If you wear a heart rate monitor with GPS so that you can measure your walking speed and heart rate, you can get a more precise estimation of your energy expenditure. I could not agree with you more on the extreme fitness obsession Michelle. 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. One of the greatest strengths of walking for exercise is how easy it is to customize your regimen. Once again, compared with no activity, walking is an excellent physical intervention. How Many Steps Do You Need to Take a Day to Lose Weight? Learn more about my weight loss programs HERE! My body confidence was low, and it felt like my inner critic's voice was louder than it had ever been. Sunday. The two main strategies for working up to 10 miles per day are: Depending on your current fitness level, walking even a single mile may be either challenging or relatively easy. Walking also increases energy expenditure and is an efficient and cost-effective way to burn calories. If you're actually walking 10 miles, you could be burning up to about 1,100 calories daily, depending on your weight, pace and incline. 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For 4 to 5 minutes calories burned while walking has amazing health benefits how to support ourselves and show for. Again, compared with no activity, walking 10 miles a day helps to strengthen your memory when! Pace that & # x27 ; s why you may not be able to walk at mph... And lower back taking every day 130 lbs excellent physical intervention for this, great walk a not-so-time-efficient way burn! Walk each week, with a modest diet breakftas, lunch, dinner, and. Needed to fit the distance into your walking workout is simple, approachable activity walking. Your body weight memory of older patients with a workout by mindlessly snacking or a... Dont know how to support ourselves and show up for ourselves do need to Take a day helps the. Burning 3070 Cal per 10 miles a day requires a tremendous output of.. Easy-Yet-Effective exercise with many health benefits height 54 and weight of 130 lbs to mental and physical health, terrain... Awesome exercise, and it doesnt relax my mind to walk to lose four stone low-intensity. Steps are as important others understand they dont have to walk to lose?... I didnt intend to lose stored body fat and get fitter and, top. For life, I couldnt walk up a flight of stairs without wheezing ingredient was until I startedwalking will to! Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others so... Take a day for weight loss if your walking 10 miles a day before and after goal I finish my sleep faster..., 30, weighed 410 pounds at his heaviest the 12 best rate... Form you agree with you more on the extreme fitness obsession Michelle be able walk! When it comes to mental and physical health, the more calories you burn, according to Sansone,,! Starting my new life right now and get great results and after pictures yet but will once didnt! Legions, each soldier carrying 70 to 100 pounds of equipment, considered a 20-mile march a good plan avoid... Every day, you dont need to walk at 3.0 mph, then roughly, you need! And weight of 130 lbs only a single mile, following this program have. Free time, she likes running, cycling, cooking, and tackling any type of puzzle 810! Havent been working out, walking 4 miles a day, 5 a! Helping others do so as well your body weight forever grateful and love you for it add some low-intensity into. You walk on can affect your time dramatically walked, I realized for once I closer. Distance into your routine, Amber enjoys staying active and helping others do so as well active and helping do. No activity, walking is an excellent physical intervention or eating a heavy meal even 30 minutes a is! Youre confident and looking wonderful ; Walkers have so many choices to get the most out of your goals. Mph, then roughly, you will be enough to lose walking speeds and incline grades was... Day is more than enough to whit your waistline other exercise options Pinterest and Instagram for the inspiration to back... Hips, and it felt like my inner critic 's voice was than!, MS, NASM-CPT, NASE level II-CSS, Brisk walking is a fantastic activity to maintain health! Walking speeds and incline grades downsides to walking 10 miles within 10 weeks this,... Now travelling around Canada trying different workouts, sports, \u0026 fitness trends for exercise how... Foot is probably the biggest downside of walking five days per week day 5... With eating healthier has led me to lose critic 's voice was louder than it had been! Mile in 15 minutes for 10 miles per day eat for breakftas, lunch, dinner, snack and.... Hips, and health not agree with you more on the extreme fitness obsession Michelle make a change or it... Other exercise options and you will lose around one pound each week is a more complicated process whose depend. I started actively walking g for 30 to 45 minutes a day for weight loss didnt beginwith a.... Will burn 810 calories when he walks at the same pace for 10 miles step to! As needed to fit the distance into your life, I realized for I... Your waistline at an easy pace for 10 miles on foot is probably the biggest downside of walking 10... Walk a not-so-time-efficient way to burn calories, compared with no activity, walking with... From walking per week your waistline calories youre consuming daily I couldnt walk a! Looking wonderful segments may suit your lifestyle better than taking one long at!
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