Do that consistently and you will begin to lose stored body fat and get fitter. This Beginner Walking Program Builds Cardio and Strength in 4 Weeks. Walking regularly not only provides a whole host of health benefits, it can also bring important financial advantages. But in the end, I find its not unreasonable because you can use that time to do many of the productive things I was mentioning above, which you cant do with other exercises that require 100% of your attention. Building up to a 10-mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being. The old me who didnt love herself or think she was good enough. I am now down to 130 lb a year later. Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk to help manage type 2diabetes. After a 5-minute warmup walk at a slow pace, walk at a brisk pace for 30 seconds and then a regular pace for 4 minutes. Its not guaranteed that everyone will lose weight walking as it depends on your health status and eating habits. It completely ruined my life, I couldnt stay active as it stole all my energy levels, so I started walking the menopause away and I love it. An average person of 155 lbs. 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 . Walking 10 miles per day will allow you to burn between 700 and 1000 calories while getting fitter and minimizing the risk of heart disease. I found age didnt matter. 3 Smart Strategies To Stop Cravings So You Can Lose Weight! Learn how your comment data is processed. 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. When it comes to mental and physical health, the need for regular exercise cant be overstated. However, walking regularly has a definite and proven effect of lowering blood pressure over the longer term. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. 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. 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. Now Im covering miles effortlessly. 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. Doing so can lead to health benefits including reduced risk of heart disease, diabetes, anxiety, depression, and dementia. Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. If you are unable to complete 10 miles a day, walk for at least 30 minutes every day to keep your blood pressure levels under control. 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). It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. You can expect to burn 700 to 1,200 calories after walking 10 miles, but this number depends on several factors. Hi I feel good I have just started walking from 25 days going gym doing exercise is not possible I feel shy as I m to big Your story motivates me, This is an incredible story, and I am so proud of you!!!! 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). Before, I couldnt walk up a flight of stairs without wheezing. According to calculations by the American Council on Exercise, a 185-pound person walking at a brisk pace of 3.5 miles per hour will burn 318 calories in one hour, and a 155-pound person walking at 3.5 mph will burn 267 calories in an hour. But I got 39 lbs less to prove her wrong. Changing his diet and walking 10,000 steps a day started a 160-pound weight loss transformation. Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. In fact, studies show that going for a well-paced walk most days can lower high blood pressure by up to 8/6 points (systolic/diastolic). Love your story and thanks for sharing this post again. I normally walk/speed walk and sometimes jog. Hello, I was just curious if you lost that 85 pounds? Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. I was just sick for about a week and have been trying to get more walking in before I hit the gym again. Keep up the good work! Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. When I arrived, I saw a path on the strand where people werewalking and running. What you see and experience on such a long walk can stick with you forever. Also, steadily increase the speed of walking. This is awesome and so inspirational! In this article, we will cover what to expect with walking 10 miles a day, the fantastic health benefits of walking 10 miles a day, and how to properly prepare yourself to do so. Im about 220 lbs now. 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?!" Walk on an incline or uphill: This causes your body to work harder, according to the Cleveland Clinic, which burns more calories. Walking is a great way to get started if you have been sedentary for awhile. Risk to your mental health: It can also get you too focused on the numbers if weight loss if your sole goal. 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. If you decide to walk 10 miles on a standard 400-meter running track, you will need to walk just over 40 full laps. So, while one walk won't make much difference, walking frequently will. 12:30 treadmill 3-4miles. However, if you have weight loss in mind, the American College of Sports Medicine (ACSM) recommends around 250 minutes or more. When I go for walks my mind doesnt relax, it just obsessed about things and I dont get peace from it. 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. 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. What you see and experience on such a long walk can stick with you forever. 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. That's a lot of benefit from such a simple action. LIVESTRONG.com may earn compensation through affiliate links in this story. James Robertson Walks 21 Miles Each Way to His Job in Detroit ABC News 1.9M views 7 years ago Man Loses 330 Pounds By Walking to Walmart Daily Good Morning America 2M views 6 years ago. (Note that this can happen with any type of exercise.). 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. However, consider adding core, balance, and weight training for a complete fitness program. After reading your story it breathed some hope in me that I can lose the weight but at least just walking in the beginning. Im glad you are doing things to make yourself feel good and be happy. Your best bet for weight loss is to combine your walks with dietary changes, ideally with the guidance of a registered dietitian or other qualified professional. Thank you Premier Protein for sponsoring this video! This was a huge triumph. draft 2, Everything You Need to Know About Rainbow Light Prenatal, 10 Best Organic Beetroot Powders Reviewed. And with each step, theweightfell from my body almost effortlessly. Walk at an easy pace for 4 to 5 minutes. I am chopping my hair this Friday and donating it in memory of my niece who passed from cancer. 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. The specific number of calories burned while walking 10 miles depends heavily on your body weight. By setting this goal just before my trip, I put myself in a situation where it was possible to make it a priority there were no dishes to wash or movies to see, and spending time on Netflix instead of going out to explore felt like a crime. Ive been walking about 7 or 8 miles a day 5 days a week but Im not losing weight. Those negative thoughts about my lumps and bumps were gone, even if the lumps and bumps weren't. 4) HELPS TO CLEAR YOUR HEAD:- If you maintain a . It also activates the receptors of the nervous system and reduces the release of stress hormones. Great post! Walking is the cheapest, easiest exercise that anybody at any fitness level can do. Im glad you liked it. You can study flashcards, catch up on phone calls or e-mails on your smart phone, or converse with a friendanything you can imagine! The downsides can be summarized as follows: A typical walking pace is 1520 minutes per mile. Everyone is different, so that's a tough question to answer. I havent really moved let alone worked out in many years. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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. 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. Haha! I am a master hair designer from NYC and have been extremely skinny and active my entire life until I was diagnosed with AVASCULAR necrosis. Slow your pace to cool down during the last five minutes of your walk. The key is to walk at a very fast pace to get your heart rate up. Several research studies have shown that physical exercise can help reduce depression. Perfect your technique. Just read this story for the first time! Walking can help protect you during cold and flu season. 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. If you use a treadmill every day, you could develop perfect runner's form. At home in rural Montana, walking isn't always feasible because high-speed highways and winding roads with blind corners make it difficult to get from home to town on foot. Research on walking shows a range of benefits across multiple demographic groups. Walking six miles, which is roughly 15,000 steps, took me about two to three hours, depending on how I broke it down. My biggest problem is depression and feeling so overwhelmed that I cant get myself to do anything that benefits me. (This physical activity calorie calculator from ACE can help you get a better approximation.) I have started trying to walk 4-5 miles a day and am desperately trying to lose these 35 lbs Ive gained during pregnancy and almost nothing has worked after 4 years!! The bedriddeness caused me to lose a lot of muscle mass/strength also. You'll enjoy walking more and more if you walk a mile every day Shutterstock Let's face it: one of the reasons it can be difficult to walk a mile every day is because it takes motivation to commit to the practice. Walking 10 miles a day helps minimize repeated attacks of infection and improves immunity. people always underestimate the power of movement. Simply walk for time. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. The number of minutes you walk each week is most important for successful weight loss. So therapeutic . Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. My question is why? 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