is walking 10km a day good exercise

We are no longer supporting IE (Internet Explorer), reflective clothing for running and walking, Centers for Disease Control and Prevention, Anxiety and Depression Association of America, I Ate Chocolate Every Day for a WeekHeres What Happened, What Is the 12-3-30 Workout? 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. Save my name, email, and website in this browser for the next time I comment. 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. Its extremely easy to replace the calories burned on a 10-mile walk with a few extra snacks or bigger portions at mealtime, so eating healthy and reasonable portions is still a requirement for ensuring successful weight loss from walking. Happier mood. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. There you have my general answer, but if you wanna know more details like how much weight can you lose and what are the benefits of walking 10km, keep reading. Plus, climbing the stairs also requires higher muscle activation in your quadriceps, glutes, and calves. If you're looking to trim down, you may. Benefits of walking in place. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. This starts to slow down when as adults age. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Improved digestion. Walking wont necessarily tone you unless you are adding resistance, she explains, quickly adding: But, I definitely give walking two thumbs up.. Walking Workout for Diabetes Like all of these experts, Julce says walking in and of itself is a good workout. For people just getting started with fitness, walking is a wonderful form of cardio or aerobic exercise, Mohr says. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. 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. Yes, walking 10km a day is healthy. It has an ergogenic effect that helps me to walk further, longer, and more often. Even one day a week of impulsive eating can hold you back from your results. Regular walking helps maintain a healthy weight, decreasing cardiovascular risk factors. Required fields are marked *. Your body and mind will definitely be better for it. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. We share the benefits of this exercise, plus provide. This equates to 75 minutes of moderate intensity activity a week, half the weekly 150 minutes recommended by the NHS. 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. Walking can: Strengthen your muscles. Purposeful High-Intensity - games, tug-o-war and agility training. Positive: -in the beginning the weight loss is enormousthen it starts to slow down, butstill if you go on running 10km a day, youll still loose weight, even eating junk foodyour metabalism simply cant handle 10kms a day without putting off some weight, even after a year of trainning (it just does it slower). Walkers who log 10,000 steps per day consistently are more likely to achieve the recommended amount of moderate physical activity and reduce the effects of being inactive. Strength workouts are a good way to help increase your walking speed, as well as some interval training. That sunlight and vitamin D can make all the difference, she says. A lot of people dont view walking as exercise, and it tends to be those folks that probably need it the most, Mohr says. Walking long distances takes substantial amounts of time. I felt like all the effort that I spent in the gym was coming right back on my dinner plate. I remember when I started to uphill I almost couldnt walk for the next day. Walking 10 miles per day is an effective way to support weight loss. Walking is a simple and effective way to add exercise to your lifestyle. Walking is a go-to cardiovascular exercise for some good reasons. If you have the time for this, great. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. I tried this many times and it gets tedious. I find that incline walking is very therapeutic just like walking in nature. You can also switch to cycling, swimming, or running if you prefer those activities. 1 Learn how you can enjoy walking and manage your diabetes. According to online calculators, you burn 2 extra calories for every extra pound that you wear. Exercise and walking are excellent tools for controlling Type 2 diabetes and improving health for people with diabetes. Walking 6.2 miles per day for 7 days can burn 3,150 to 4,207 calories, which is equivalent to one pound of fat. To be frank, I think I wouldnt be able to walk 10km a day without the music. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. The worst shoes for walking 10km a day are boots with higher heels or flip-flops. Wearing a pedometer or checking an activity app on your cell phone can help you be active. Any movement will have benefits, even a casual stroll, says Dr. Sulapas. Yes, these shoes are incredibly comfortable for long-distance walking, but they look awful. So, walking 10km a day can be very good for you. Thats very great. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day. How to Step Up Your Workout with Walking Lunges, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Another common mistake that people make when losing weight after starting an exercise is theyre overeating without even realizing it. It's actually recommended that a healthy person walks about 5 miles / 8km every day. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. This common pain is referred to as shin splints. By walking 10km a day, you can burn 800 calories, potentially more. Achieving Moderate-Intensity Exercise The speed at which you achieve moderate intensity will be different for everyone. Walking also increases energy expenditure and is an effective and inexpensive way to burn calories ( 4 ). If you live in a place like San Francisco or Seattle then you have nothing to worry about. For most adults, the average walking speed is around 3 miles (4.8 kilometers) per hour. Toned muscles. 5 things I learned from walking 10km a day. Try to walk about every other day. See which power racks our team has picked for you to ensure that you get the most out of your home gym. I find that walking up the stairs is much better than walking on a flat surface because you can burn 0.17 to 0.20 calories for every step that you take. These may look stylish at night out or during your beach break, but they wont work for your daily weight loss walking. And during the pandemic, its become an even more vital physical activity for many people. The body changes on the rest days, and Im a true believer walking . You can lose weight by walking 10km a day, as long as you stay consistent and you wont alter your eating habits. Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that's readily available to you. After I was done, I didnt have any food cravings for sweets or chocolates (caffeine is a good appetite suppressant). Of course, walking uphill every day is much more strenuous on the body and requires some level of fitness. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. My calves felt like rocks and my lower back hurt. Why not make the 10k interesting? We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. For better results, I recommend adding extra resistance training and making it more challenging by adding hills and stairs to your routes. If you add 30 minutes of regular brisk walking to your routine, you can burn more than 150 calories per day. Yes: If you can walk independently and maintain a speed of 4-6 km/h (2.5-3.7 mph) for half an hour per day, then walking is sufficient exercise. Walking can also protect you against dementia as the blood flow to the brain is increased. Once again, compared with no activity, walking is an excellent physical intervention. One study investigated the effect of 12-week walking exercise on abdominal fat, insulin resistance, and serum cytokines in 20 obese women. I never go outside walking without any music or podcast. Krissy is the senior editor leading content for TheHealthy.com and The Healthy section of Readers Digest magazine. Better blood sugar control. In general, you may be not losing weight even though you walk 10km a day because youre too early in the process and you dont see the results yet. Youre already in the habit of eating breakfast, lunch, and dinner. To build up to 10 miles, start by walking a single mile. The risk of injury is relatively low, says Lauryn Mohr, personal trainer and metabolic specialist at Life Time Fitness in Omaha, Nebraska. Walking builds your stamina and theres a low risk of getting injured while walking. Michal is an exercise physiologist (MSc) and a veteran endurance athlete. That will allow you to push a bit and then have some time to recover before pushing again. Latoya Julce, a certified personal trainer and group fitness instructor, agrees. If you are in this category, its a good idea to start with a shorter distance while you build up your strength and stamina. You just need to make sure that you are taking proper care of your health. Many activity monitors now have inactivity alerts to remind you to get up and move. Its a gentle way to get the blood flowing and circulate oxygen and nutrients to hard-worked muscles, Mohr explains. As the title says, for me, walking was the key to losing weight! Recently I came back from holidays and together with my wife we were walking over 10km a day with no gym and no dieting. You can burn even more calories by walking quicker or for more time. Its easy to do, and you can do it anywhere. All you need is to spend 5 minutes before and 10-15 minutes after. You dont need any prior or special knowledge or training to start.. Whether you have diabetes or you are at risk of developing it, take the first steps to improve your physical fitness. Sometimes finding the motivation to workout can be difficult because youfeel tired at the beginning of your workout. 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 will also have a positive impact on your mental health. The results were published in the British Journal of Sports Medicine. Walking 10km a day can also prevent conditions such as type 2 diabetes while alleviating depression. However, if like me you prefer to train outside, you can try to find some places with an outdoor gym and use that together with your walking routine. 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. Improves blood flow. However, if you could bring all equipment outside, it is much better to exercise in the fresh air outside. On some days, we took it easy and walk less, whereas on other days we walk more (the record day was 28,321 steps, which is around 21.5km). 2 to 3 times a week is sufficient. Before walking, I recommend doing some dynamic stretches that will activate your sympathetic nervous system and make you ready for your workout. 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 There are many influences of exercise on our mental health, especially through stress relief. 1. 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). Strength training should be done at least two days per week, according to The American College of Sports Medicine (ACSM) recommends. Swimming You might call swimming the best workout. Walking is great for individuals who have been sedentary or [had] injuries, she says. Given that walking is an easier exercise, you can lose track of the distances you cover and end up walking a very long way. Accumulating 75 minutes a week of moderate intensity activity lowed the risk of early death by 23%, they found. If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news, said Dr Sren Brage, of Cambridges Medical Research Council (MRC) epidemiology unit. 1. Even if its just five or 10 minutes at a time, thats great. Warming up the muscles is always a good idea before an exercise, says Dr. Sulapas. This is especially important if you have any medical or orthopedic conditions that may limit your walking ability, says Dr. Sulapas. Stretching helps to loosen up muscles and wont make you feel tired the following morning. I was eating the same amount of food that I normally eat. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. 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. However, there are some downsides to walking 10 miles per day. If thats the case for you, thats OK! Walking is also a good exercise for practicing social distance, Dr. Sulapas says. To tally up your formal exercise plus your additional walking throughout the day with the goal of reaching 10,000 steps in total, here's the math: Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. Now, changes you would notice in coming few months. 2005-2023 Healthline Media a Red Ventures Company.

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