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Our website services, content, and products are for informational purposes only. For example, walking is a great exercise to help patients with high blood pressure or diabetes, but make sure your doctor knows the activities youre doing and can advise you accordingly. Walking can also protect you against dementia as the blood flow to the brain is increased. As your fitness level improves, you will start to notice that you can walk faster at a set distance in a shorter amount of time, or build the endurance to walk longer than the previous times, he says. 7. 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. 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. 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). Try adding some high-intensity intervals into your walk, says Stanten. Required fields are marked *. Your email address will not be published. For many people, running is a vigorous exercise, while walking tends to be moderate in . 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. 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. For me, music is almost like caffeine. It helps to engage different muscle groups, elevates the heart rate, and increases the metabolic rate. 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. Bressack says one reason walking can be so accessible is because the only equipment many people need is a solid pair of sneakers. At the typical walking rate, itll take you 23 hours to get to 10 miles. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. The Advanced Cardiac Life Support (ACLS) Provider Course is designed to provide the knowledge and skills needed to evaluate and manage the first 10 minutes of an adult ventricular fibrillation/ventricular tachycardia (VF/VT) arrest. Brisk walking, dancing, riding a bike, playing tennis or hiking can all substantially cut the risks of early death, cardiovascular disease, and certain cancers, including those of the head and neck and myeloid leukaemia, Cambridge University experts have found. Strength training should be done at least two days per week, according to The American College of Sports Medicine (ACSM) recommends. The researchers calculated that if everyone in the studies had done the equivalent of at least 150 minutes a week of moderate activity, about one in six (16%) early deaths would have been prevented. 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. So, walking 10km a day can help you improve your fitness as well as offering a range of other health and wellbeing benefits! After I was done, I didnt have any food cravings for sweets or chocolates (caffeine is a good appetite suppressant). This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. For most beginners, I recommend walking after a meal. After weve come back, we both continued this habit for the next 30 days and managed to lose a good amount of weight. Mar 1, 2023, 6:02 PM SGT. According to online calorie calculators, walking uphill with a 3% incline burns twice more calories as walking on a flat surface. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) How many standard or modified pushups you can do at a time Better erectile function. Muscle and bone loss is of particular concern for older adults. Shin splints are pains in the lower leg caused by overuse of the muscles during exercise. doi:10.1371/journal.pone.0109767. It is best to walk every day because daily walking allows the good effects to accumulate. Overall, adopting a healthy lifestyle and staying active every day is the best way to lose weight healthily. A beginner's walking plan often starts with 10 to 15 minutes of walking and increases the time of your daily walking workout by a few minutes each week. Dr. Sulapas recommends noting how much you can do in a week; then increase the distance or time by about 10 percent the next week. 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. Its recommended to start slowly and with shorter distances if you are new to walking exercises. 1 Learn how you can enjoy walking and manage your diabetes. Accumulating 75 minutes a week of moderate intensity activity lowed the risk of early death by 23%, they found. 1. Walking is already a form of warming up, so there are a few options here. An 11-minute brisk walk every day could prevent one in 10 premature deaths worldwide, according to the largest ever study of its kind. 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). Once again, compared with no activity, walking is an excellent physical intervention. Walk fast to that next tree or the next house. Even Easy Exercise Is Linked to a Longer Life. There are dozens of studies that show the benefits of daily walking on cholesterol, hypertension, diabetes, and other chronic disease events. . 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. Your email address will not be published. Plus, walking is simple, free, and easy to be active. Wearing a pedometer or checking an activity app on your cell phone can help you be active. With this in mind, by all means, work up to 10-mile walks if they interest you. This along with a body's natural calorie burn rate will help people lose weight with a calorie-controlled eating plan. Just because a simple stroll around the block doesnt make you breathe heavily or sweat buckets doesnt mean it isnt doing something good for your body. 2. Which Is Better for Your Health: Walking or Running? Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. Here I was usually drinking coffee together with a bottle of water. Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional. For example, I can walk 10 minutes upstairs without taking a break, whereas my wife starts huffing and puffing after a minute or two. However, when the outdoor temperature was higher (70 degrees or more) I was drinking at least one liter of water. These may look stylish at night out or during your beach break, but they wont work for your daily weight loss walking. 30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regualte our bowel movements. Exercising regularly is very beneficial in helping us destress and release built-up emotions. Make sure you get enough sleep. We recommend our users to update the browser. Julce, who works full-time as a registered nurse, adds that walking can be a safe workout not only for physical fitness recovery, but also for an individual whos getting over an illness or medical procedure. That will allow you to push a bit and then have some time to recover before pushing again. Walking is a go-to cardiovascular exercise for some good reasons. People walk for transportation and for fun, relaxation, or exercise, or for other reasons. When you engage in physical activity, you burn calories. 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). 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). The results were published in the British Journal of Sports Medicine. 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. Allow a minimum of 8 to 12 weeks to build up to regular running. Even a slow stroll has major benefits. Feel free to play around with the increments. While many exercise options are available, few beat walking in terms of simplicity, low risk of injury, and low entry barriers to beginning a program. 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. Or you have unrealistic expectations for the amount of weight that you can lose. All rights reserved. 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). A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. One of the greatest strengths of walking for exercise is how easy it is to customize your regimen. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. 5 things I learned from walking 10km a day. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. 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. You can also switch to cycling, swimming, or running if you prefer those activities. Walking 10 km is a lot. This starts to slow down when as adults age. If 10km a day is the distance you need to walk to feel relief, there isnt a reason that says this is a bad thing. Exercise can help prevent excess weight gain or help maintain weight loss. Catching up on a great podcast or book on Audible can be therapeutic listens, as well. (Heres what your walking style says about your health. By walking 10km a day, you can burn 800 calories, potentially more. This is when you will start covering 10km in a shorter amount of time. 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). What to Know About This Viral Trend, One Major Effect Walking Has on Your Dementia Risk, Says Research, Do not Sell or Share My Personal Information, Latoya Julce, RN, certified personal trainer and group fitness instructor at 305 Fitness, Lauryn Mohr, personal trainer and metabolic specialist at Life Time Fitness on Omaha, Nebraska. Will walking 10km a day help lose weight? For better results, I recommend adding extra resistance training and making it more challenging by adding hills and stairs to your routes. Lower your risk of heart disease, stroke, colon cancer and diabetes. Walking After Yoga (Everything you need to know). I remember when I started to uphill I almost couldnt walk for the next day. By Wendy Bumgardner a day: I take an early-morning walk with my dog for 30 to 45 minutes. If youre a beginner, I would not recommend starting uphill walking. Everybody knows how to do it already, so theres no learning curve, says Michele Stanten, certified fitness instructor and author of Walk off Weight and coauthor of The Walking Solution. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. Why not make the 10k interesting? Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. Save my name, email, and website in this browser for the next time I comment. You just need just a good supportive pair of shoes. (These are the walking shoes podiatrists recommend.). Step 3: Mix up the terrain. We share the benefits of this exercise, plus provide. Walking 10 miles per day is an effective way to support weight loss. One study have reported similar ergogenic effects of listening to music while walking. Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. If you want to use walking as your aerobic activity of choice, heres how to get the most out of it. One of the best things you can do for your body when starting to walk long distances is to add a stretching routine, ideally for the whole body. And during the pandemic, its become an even more vital physical activity for many people. 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. Both yoga and walking are meditative movements that connect our body with our mind and breath, she says. One study investigated the effect of 12-week walking exercise on abdominal fat, insulin resistance, and serum cytokines in 20 obese women. is necessary for the body to repair.. The practice of walking 10,000 steps a . 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 . Is it bad to walk 10km a day? If you are in this category, its a good idea to start with a shorter distance while you build up your strength and stamina. I recommend listening to podcasts, audiobooks, music, or another form of entertainment from your phone. Building up to a 10-mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being. At the end of the day, I was feeling weak and tight in my muscles. . Try to walk about every other day. Walking up a hill is very similar to walking up the stairs. Michal is an exercise physiologist (MSc) and a veteran endurance athlete. I have over 20 different playlists for walking, depending on the mood and time of the day. As per studies, more movement, which can be measured by more steps or any other physical activity is important for good health. Walking 10km a day can help you stay fit and help lose weight. A 2000 study published in the journal Hypertension Research found walking 10,000 steps per day or more is effective in lowering blood pressure, increasing exercise capacity, and even reducing sympathetic nerve activity in hypersensitive patients regardless of exercise intensity or duration. Stanten points out that whatever you listen to, its most important to be tuned in to your surroundings. And you dont need to walk at a particularly rushed pace to reap the benefits. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. Muscle tone and weight loss (in overweight cases) may also be achieved through walking. Walking on steep ground causes the heart rate to constantly increaseand, as a result, the metabolic rate and calorie burn increase as well. However, there are some downsides to walking 10 miles per day. 10 km. If you have difficulty raising your heart rate into the moderate intensity zone, use arm motion, and good stride to walk faster or add jogging intervals to your walks. Walk All Over Cancer (March) If you'd rather spread out your walking than take on one epic trek, sign up for this month-long challenge raising money for Cancer Research UK. Walking builds your stamina and theres a low risk of getting injured while walking. You can use YouTube videos like the one below. I havent really thought about going to the gym because in the place where we stayed there we no gym. 2 to 3 times a week is sufficient. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . Stretching before walking is good because it helps to increase your range of motion and prevent you from getting injured. I was eating the same amount of food that I normally eat. The METS values are provided by "The Compendium of Physical Activities 2011". Warming up the muscles is always a good idea before an exercise, says Dr. Sulapas. Aim for 30 minutes per session. For people just getting started with fitness, walking is a wonderful form of cardio or aerobic exercise, Mohr says. This also challenges the lower body muscles to act as a resistance . "Walking is just as good as any other form of exercise," says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. Today I will explain what happens to your body if you walk 10km a day and how much weight you can lose. Still, average hunter-gatherer men and women walk about 9.5km (six miles a day), respectively, in order to hunt or collect food. This trainer adds that if you like the way walking is making you more fit or you want to increase the impact, you can maximize the effect of your walks by making them one component of a comprehensive workout plan. Walking 10 kms everyday will have a positive effect in your future. The repetitive nature of walking can be detrimental to the health of your feet, ankles, knees, and hips if you do not have the right level of support. The science is clear that walking can drastically improve your health compared with sedentary activity. What is the difference between a long walk, running 10 km and running 10k? They also help to increase peak running speed, and leg stiffness to generate higher force, and enhance running economy. Many activity monitors now have inactivity alerts to remind you to get up and move. To build up to 10 miles, start by walking a single mile. Walking can: Strengthen your muscles. They recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity or any combination of those two exercise intensities.

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