Push yourself at a fast pace for 30 seconds, and then go back to your normal comfortable pace for a few minutes. On the recovery days, I recommend walking or chill yoga. Walking also increases energy expenditure and is an effective and inexpensive way to burn calories ( 4 ). Most people aim to walk 1km a day for a start. I was wearing a weighted vest with an extra 20 pounds of weight for 3 weeks during my 10km walks. 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. If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. Walking 10km a day can help you stay fit and help lose weight. Walking does not stimulate muscle and bone growth as effectively as other exercise options. By walking 10km a day, you can burn 800 calories, potentially more. 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. Her work has appeared on SELF, Bicycling, Earnest, and other publications. 1.You get used to it pretty fast : Unlike running, walking is easier, more comfortable and you can do it anywhere, you don't need a park or somewhere specific, you can walk in any public area without bothering anyone. What is the difference between a long walk, running 10 km and running 10k? Amy is a freelance journalist and certified personal trainer. For exercise toreally count, it has to be hard or complicated, or leave you totally wiped out with muscle pain for daysright? Mar 1, 2023, 6:02 PM SGT. That sunlight and vitamin D can make all the difference, she says. If someone has an ongoing hip, knee, ankle, or foot issue that may limit their walking ability, I recommend seeing a sports medicine doctor to see what safe exercises they can do, he adds. Today I will explain what happens to your body if you walk 10km a day and how much weight you can lose. Walking is not a strength-based exercise, but if you haven't exercised in a while, you'll notice gains in leg strength as a result of regular walking. 1. Here I was usually drinking coffee together with a bottle of water. Happier mood. Now I unbox, set up, test, and review a wide range of fitness products. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. Fifty-five minutes of brisk walking per week, or less than 10 minutes per day, is significantly less exercise than the recommended 150 minutes per week of physical activity, yet this much walking had a positive effect on study participants who experienced osteoarthritis symptoms. For most adults, the average walking speed is around 3 miles (4.8 kilometers) per hour. So that's just what I did and it was much easier than I thought it would be!Please leave. A 30-minute walk at least five days per week is recommended by the American College of Sports Medicine and the American Diabetes Association. Walking 10km a day helps you burn fat and get in shape, improving your physical strength and health, as well as helping your mental health. But is walking good enough exercise? 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. 2023 Dotdash Media, Inc. All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. It's actually recommended that a healthy person walks about 5 miles / 8km every day. Walking is one of the most basic aerobic exercises out there, but that doesn't mean it's not effective at helping you tone your legs and trim the fat. At the end of the day, youll have accumulated 30 minutes of walking. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs. 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. Then they either try running 1km a day or walking a further distance. Walking 10km a day is not bad. We share the benefits of this exercise, plus provide. However, if you plan to walk 10km a day, I dont recommend walking on just one staircase up and down. ), Stretching after walking helps improve the circulation so your muscles can heal, as well as decreases the soreness and stiffness that can happen after a workout, Dr. Sulapas says. Walking Vs. Running: What's Better For Health, Weight Loss? Bressack shares how walking every day works for her own peace of mind. I started walking 10km a day during my holidays. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. I love walking, Bressack says. 2019;62:80-87. doi:10.1016/j.jbtep.2018.09.004, Morgan AL, Tobar DA, Snyder L. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. Alex Murdaugh sentenced to life in prison for murders of wife and son; Biden had cancerous skin lesion removed last month, doctor says; White supremacist and Holocaust denier Nick Fuentes kicked . Your email address will not be published. In that case, I purposefully added a day off and committed to walking more on the weekend. 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). Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. Your stamina will also increase, and you might find that you start jogging as well as walking. Walking 10km a day will build up your muscle strength from your feet to your arms as you engage your whole body. Walking every day for weight loss can be a great way to burn calories and increase fitness. So, a faster pace will equate to more calories burned per hour but less total walking time. It was also enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%. Walking 10 Miles a Day: Calories Burned and Weight Loss - Healthline Calorie (Kcal) BMR x Mets / 24 x hour. Your body and mind will definitely be better for it. doi:10.1097/JES.0b013e3181e373a2, Qiu S, Cai X, Schumann U, Velders M, Sun Z, Steinacker JM. Youre already in the habit of eating breakfast, lunch, and dinner. I own a pair of Hoka One One, which look horrible and they do not match with any clothes that I wear. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. By Wendy Bumgardner I felt like all the effort that I spent in the gym was coming right back on my dinner plate. It can improve your health and wellbeing in many ways, and it can help you to live independently for longer. Brisk Walking: How to Boost Your Average Walking Speed - Verywell Fit "The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. The practice of walking 10,000 steps a . This along with a body's natural calorie burn rate will help people lose weight with a calorie-controlled eating plan. For better results, I recommend adding extra resistance training and making it more challenging by adding hills and stairs to your routes. My calves felt like rocks and my lower back hurt. A lot of people dont view walking as exercise, and it tends to be those folks that probably need it the most, Mohr says. People doing the pct for example often walk 20-30 miles a day (33-50km) for months on end. Find the one you enjoy the most or mix it up. The worst shoes for walking 10km a day are boots with higher heels or flip-flops. Walking 10 kms everyday will have a positive effect in your future. Let's calculate how many steps you would be taking everyday. You can burn even more calories by walking quicker or for more time. First few days I completely forgot about drinking water (rookie mistake). (Find out whats your walking IQ.). Lower your risk of heart disease, stroke, colon cancer and diabetes. Our content is for informational purposes only. And during the pandemic, its become an even more vital physical activity for many people. One study investigated the effect of 12-week walking exercise on abdominal fat, insulin resistance, and serum cytokines in 20 obese women. According to online calorie calculators, walking uphill with a 3% incline burns twice more calories as walking on a flat surface. The longer you exercise, the more health benefits you will gain. 5 Weird Things Running Every Day Does to Your Body In general, walking 10km a day is enough exercise, as long as you incorporate additional resistance training. According to the Centers for Disease Control and Prevention (CDC), walking is the most popular form of aerobic exercise among adults in the United States. In fact, it has even been argued that our gait is selected naturally for the purpose of conserving our carbohydrate (CHO) stores (blood glucose, and muscle and liver glycogen ), thereby leading to our selectively metabolising fat. 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. 7 Reasons Why Walking is the Ultimate Exercise for Improving Overall But a 10km daily walk is a great way to burn calories and improve fitness. Learn how you can enjoy walking and manage your diabetes. 2 to 3 times a week is sufficient. Walking 5k a day helped me lose weight more than any other exercise or Just 11 minutes of daily moderate intensity exercise can lower disease 10 km. And you dont need to walk at a particularly rushed pace to reap the benefits. 8. From there, you can gradually pick up the pace. Walking is also a good exercise for practicing social distance, Dr. Sulapas says. You can simply start extra slowly, giving your body five minutes or so to wake up and get blood flowing to all the muscles that need it, says Stanten. Julce calls walking a type of less strenuous exercise that can help level out the cortisol, known as thestress hormone, in your system. Walking just 11 minutes per day could lower risk of stroke, heart Is Walking Good Exercise? Fitness Pros Explain Why It's So Ideal 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.