When it comes to mental and physical health, the need for regular exercise cant be overstated. Walking is a go-to cardiovascular exercise for some good reasons. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. While its always good to do some stretches after a walk when you can, its not totally mandatory every time, says Stanten. 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. Here I was usually drinking coffee together with a bottle of water. "Walking can improve your circulation and aerobic fitness, control blood pressure, improve blood sugars, as well as decrease stress," says Ivan Sulapas, MD, primary care sports medicine physician and assistant professor of family and community medicine at Baylor College of Medicine in . 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. You can lose weight by walking 10km a day, as long as you stay consistent and you wont alter your eating habits. Pick a faster-paced song and walk to that beat, and then use a slower-paced song and walk to that beat, she suggests. A 30-minute walk at least five days per week is recommended by the American College of Sports Medicine and the American Diabetes Association. 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. The longer you exercise, the more health benefits you will gain. Save my name and email in this browser for the next time I comment. Instead of thinking about time, you can use landmarks or music to guide your intervals, Stanten says. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. Muscle and bone loss is of particular concern for older adults. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. This is also an opportunity to get your walking form down. 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. When she's not busy writing or editing, you can find her hiking, cooking, running, or lounging on the couch watching the latest true crime show on Netflix. So, a faster pace will equate to more calories burned per hour but less total walking time. Our bodies are not meant to sit around all daythey are meant to move.. How will this influence my progress? Walking is a simple and effective way to add exercise to your lifestyle. But, if you have good stamina and walking form, walking 10km a day wont be bad for your body. I usually recommend doing some upper body shoulder rolls, swinging your legs in place, rolling your foot from heel to toe back and forth, body squats, and rotating your torso left and right, Dr. Sulapas says. Building up to a 10-mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being. 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). 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. 2014;9(10). With this in mind, by all means, work up to 10-mile walks if they interest you. Achieving Moderate-Intensity Exercise The speed at which you achieve moderate intensity will be different for everyone. However, if you could bring all equipment outside, it is much better to exercise in the fresh air outside. What's more, it's free and has practically no negative side effects. You dont need any prior or special knowledge or training to start.. For exercise toreally count, it has to be hard or complicated, or leave you totally wiped out with muscle pain for daysright? I was craving sweets, salted nuts, chocolate, and pasta. Walking 10km will be 420 to 720 calories 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. After walking 10km a day, I like to spend more time doing a variety of stretches for the whole body. I tried this many times and it gets tedious. Walking on steep ground causes the heart rate to constantly increaseand, as a result, the metabolic rate and calorie burn increase as well. 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. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. By walking 10km a day, you can burn 800 calories, potentially more. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs. Learn more: Click here to learn more about how to use a weighted vest for weight loss. Amy is a freelance journalist and certified personal trainer. Once again, compared with no activity, walking is an excellent physical intervention. Will walking 10km a day help lose weight? 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. If you can only walk for a certain number of minutes or just around the block, then you have your baseline.. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. If you want to use walking as your aerobic activity of choice, heres how to get the most out of it. Improved digestion. 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 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. Its ok to take a day off and add more distance on your weekends, as well as start slowly from 5km and progressively add more distance. It really lifts your spirits. (Learn more about the healthbenefits of nature.). You can burn even more calories by walking quicker or for more time. Finding a safe route is important, says Stanten. Walking 10km a day is not bad. 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. 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. Benefits of walking in place. It makes sense. This also challenges the lower body muscles to act as a resistance . Read our, How to Walk Faster: Form, Stride, and Building Speed, How Fast You Should Walk for Fitness and Weight Loss. 5 things I learned from walking 10km a day. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. A 10km walk can take anywhere between 90 minutes and 2 hours to complete. All of the gyms have a treadmill with adjustable inclines up to 15 percent. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. On top of that, walking can also lower your risk of getting breast and bowel cancer. This way I feel looser, especially if Im walking uphill. I never go outside walking without any music or podcast. Walking After Yoga (Everything you need to know). Exerc Sport Sci Rev. "The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. After weve come back, we both continued this habit for the next 30 days and managed to lose a good amount of weight. Adapt your walking schedule as needed to fit the distance into your day. I also find its a form of meditation when Im overwhelmed, when I have a lot going on.. "Swimming is good for individuals with arthritis because it's less weight-bearing," explains Dr. I-Min Lee, professor of medicine at Harvard Medical School. An Australian grown business here to provide a simple way to learn about new perspectives. 2005-2023 Healthline Media a Red Ventures Company. So, walking 10km a day can help you improve your fitness as well as offering a range of other health and wellbeing benefits! As time goes on, your fitness levels will increase and so will your walking speed. You can also switch to cycling, swimming, or running if you prefer those activities. Many activity monitors now have inactivity alerts to remind you to get up and move. You can also raise your heart rate by adding incline to a treadmill workout or using a route with hills and stairs for an outdoor workout. If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. Step 3: Mix up the terrain. During walking, the body gets quickly dehydrated and you can lose energy, feel lethargic, and start to feel muscle cramps. Accumulating 75 minutes a week of moderate intensity activity lowed the risk of early death by 23%, they found. Keep in mind that you dont have to be a stretching specialist or do advanced yoga asanas. For many people, running is a vigorous exercise, while walking tends to be moderate in . People doing the pct for example often walk 20-30 miles a day (33-50km) for months on end. You can make exercising more fun byplaying videos games to lose weight! According to my Fitbit, walking up the stairs get my heart rate to zone 3 and 4, whereas walking on a flat surface Im usually around zone 1 and 2. If some days you only have time for a quick walk and nothing else, thats fine. You also strengthen your muscles and continue to improve your physical abilities. Healthline: Medical information and health advice you can trust. If you've been walking to reach your weight loss goals but are finding they remain out of reach, try these strategies. Both yoga and walking are meditative movements that connect our body with our mind and breath, she says. It has an ergogenic effect that helps me to walk further, longer, and more often. I recommend listening to podcasts, audiobooks, music, or another form of entertainment from your phone. To reap the benefits of walking, Mohr recommends making it a healthy habit. Walking 10 kms everyday will have a positive effect in your future. If that doesnt fit with your schedule, start doing it after just one meal, and then either extend the length or add in more walks throughout the day over time. Walking is already a form of warming up, so there are a few options here. Strength workouts are a good way to help increase your walking speed, as well as some interval training. doi:10.2337/dc10-9990, Hackford J, Mackey A, Broadbent E. The effects of walking posture on affective and physiological states during stress. Some studies have found that walking at a self-rated fast pace was associated with a reduced risk of early deaths from . Walking can also protect you against dementia as the blood flow to the brain is increased. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. Strength training should be done at least two days per week, according to The American College of Sports Medicine (ACSM) recommends. Most people aim to walk 1km a day for a start. Start with brisk walking. In the beginning, it felt really hard, especially when I was walking uphill. 1. 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. Each week, youll add another mile to your daily walking program. 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. For that reason as well, Bressack says science suggests both work to help reduce our cortisol levels. "Walking is just as good as any other form of exercise," says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. 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. Its so important that people find a good relationship with walking because for a lot of people, it may be their small opportunity for movement, says Mohr. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings.. Daily walk - 45-60 minutes minimum. A lot of people dont view walking as exercise, and it tends to be those folks that probably need it the most, Mohr says. Improves blood flow. Drink lots of water and make sure you dont become dehydrated. [Walking is] not going to completely eliminate it, but it can help reduce it and accelerate the muscle repair process. Walking can also help the body flush out waste productschemicals that are released in the body when our cells create and use energy to power through a tough workoutwhich may further boost recovery, says Mohr. According to the American Council on Exercise, a 155-pound (70.3-kg) person can expect to burn roughly 351 calories per hour when walking at a 15-minute mile pace (4). For the last 30 days, I added resistance training because I did not want to lose muscle. Your email address will not be published. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. Our content is for informational purposes only. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. This is a big goal and a big time commitment, and it will take some strategy to be successful. Photograph: Luc Claessen/Getty Images Research has shown that walking for 30 minutes a day should be a minimum exercise goal for everyone to reap health benefits. A small 2018 study from the American Council on Exercise and Western State Colorado University found that moderate-intensity activity can help athletes maintain endurance performance and power output compared to simply resting or doing active recovery at a vigorous intensity. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We evolved to walk with extreme efficiency. 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. 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. Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. The number of stairs you need to do for a good workout will depend on your mobility and level of fitness. I understand that not everyone has an access to walking 10km a day on the uphill terrains. Aim for 30 minutes per session. To ensure consistency in your walking routine, its a good idea to find scenic or otherwise pleasant outdoor locations to make your walks more enjoyable. Research on walking shows a range of benefits across multiple demographic groups. Latoya Julce, a certified personal trainer and group fitness instructor, agrees. And you dont need to walk at a particularly rushed pace to reap the benefits. Dr Leandro Garcia, of Queen's University Belfast, emphasised that moderate activity did not have to involve what people normally thought of as exercise, such as sports or running. Walking and exercise Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. You can listen to music or podcasts, socialize with a walking partner, or just enjoy the time outdoors. The short answer is yes. We share the benefits of this exercise, plus provide. Muscle tone and weight loss (in overweight cases) may also be achieved through walking. Journal of Behavior Therapy and Experimental Psychiatry. My calves felt like rocks and my lower back hurt. Thank you, {{form.email}}, for signing up. Too much sitting: the population health science of sedentary behavior. 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. It's week 3 and you guys voted for me to walk 10km a day for 7 days. Walking has so many benefits for older people. In reality, it does require some level of fitness, especially if you planning to do it regularly. And walking is an ideal exercise for fat metabolism. Youre already in the habit of eating breakfast, lunch, and dinner. I find that incline walking is very therapeutic just like walking in nature. is necessary for the body to repair.. Walking 10km a day is not bad. 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. . 7. Wearing proper footwear and finding pleasant walking routes will help reduce your risk of injury and improve the experience and consistency of your walking routine. 1. If you add 30 minutes of regular brisk walking to your routine, you can burn more than 150 calories per day. All rights reserved. Walking 10,000 steps was just a market slogan and not science-backed. That's according to a new review of 196 articles . The results were published in the British Journal of Sports Medicine. However, I feel like Im more tired after doing HIIT, which leads to eating more, not less. If you're unable to walk for longer periods of time, this . Walking also increases energy expenditure and is an effective and inexpensive way to burn calories ( 4 ). Brisk walking workouts can help you maintain a steady blood sugar level and body weight if you have Type 2 diabetes. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. On the other hand, when I walk in boots for longer periods I usually end up with some types of blisters and toe pain. 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. Toned muscles. Its easy to do, and you can do it anywhere. ), Dr. Sulapas often recommends stretching the lower-body musclesquads, hamstrings, calvesafter a walk. 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. Its a gentle way to get the blood flowing and circulate oxygen and nutrients to hard-worked muscles, Mohr explains. 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. Strengthen your bones, and prevent osteoporosis and . Completing just 11 minutes of moderate intensity physical activity each day can help lower the risk of heart disease, stroke and several cancers. (Learn more about walking for exercise.). If you have the time for this, great. Dont crank up your playlist so loudly that you cant hear cars, bikers, or pedestrians around you. People with excess weight put less pressure on their joints when walking slowly uphill (around 6% incline), compared to brisk level walking, says Dr. Haight. Walking 10km a day is a lot because it takes between 90 to 120 minutes. Walking 5 miles per day will burn an additional 400 calories per day. According to online calorie calculators, walking uphill with a 3% incline burns twice more calories as walking on a flat surface. Given that walking is an easier exercise, you can lose track of the distances you cover and end up walking a very long way. However, if you plan to walk 10km a day, I dont recommend walking on just one staircase up and down. But as an example, a 135-pound woman can burn between 100 and 115 calories on a 30-minute walk, while a 30-minute run can burn about 250 to 270 calories. Walking is excellent for your health and mind and walking 10 km is one of your best achievements in a walking training program. Apart from weight loss, walking has several other benefits. (new Image()).src = 'https://capi.connatix.com/tr/si?token=f6da93d0-6850-44b9-a6b9-f62dcef33270&cid=877050e7-52c9-4c33-a20b-d8301a08f96d'; cnxps.cmd.push(function () { cnxps({ playerId: "f6da93d0-6850-44b9-a6b9-f62dcef33270" }).render("a62a84b67add450880a65f158730a944"); }); One of the biggest reasons walking is so popular is because its a low-impact exercise, meaning it doesnt put nearly as much pressure on the joints as running or any sort of jumping or hopping movement. 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. For beginners, I dont recommend going cold turkey and starting walking 10km right away. The goal is to average 10,000 steps a day throughout the month of March, and it's up . The science is clear that walking can drastically improve your health compared with sedentary activity. With degrees in psychology and cultural media studies, she assisted with a clinical research project at the Cleveland Clinic and is a certified group fitness instructor, the owner of two irresistible rescued dogs, and the partner of a physician leader in healthcare quality who is also a stage IV lymphoma survivor. At the end of the day, youll have accumulated 30 minutes of walking. Why not make the 10k interesting? Walking your dog, hiking, sight-seeing, power-walking, treadmill striding, and mall walking are all legit ways to get some steps in.