Walking 10 miles a day is a tall aim, but if you can really achieve it, your entire body will benefit. Other workouts as compared to walking in terms of ease of use, minimal risk of injury, and low entry barriers to getting started.
It is generally less expensive than a gym subscription or home gym equipment. Finally, you can tailor your walk’s intensity and duration to your fitness level and objectives.
It is a simple and efficient approach to incorporate fitness into your daily routine. While research shows that walking for 30 minutes a day would be sufficient for health advantages, you may be seeking a more difficult challenge. Read ahead to know about the benefits of walking 10 miles a day.
Walking 10 Miles a Day! Everything it Offers!
Will Walking 10 Miles a Day Help Lose Belly Fat?
If you do have time to travel 10 miles each day, this should be more than enough to help with weight loss and losing belly fat. Only, if you also make healthy eating choices. Although dramatic for somebody who is just getting started, gradually increasing to 10 miles each day can be beneficial.
When calculating how much weight is shed by walking 10 miles, the person’s actual weight is vital in determining the number of calories expended as well as the pace. When walking at a 15-minute mile pace, a 155-pound person may expect to burn around 351 calories each hour, according to the American Council on Exercise.
Walking 10 Miles a Day Benefits
Walking, despite its simple operation, can have a significant impact on physical and mental health. It has been demonstrated to reduce heart disease risk, BMI, waist measurement, and mental health issues such as anxiety and sadness.
It offers a long list of advantages. That includes promoting a healthy immune system, increasing metabolism, and hardening your joints, ligaments, bone fragments and it’s great for stress release.
Leads to a Happy Heart
Walking 10 miles per day is beneficial to the heart’s health. Walking has also been shown in numerous studies to reduce the risk of developing cardiovascular disease by 31%.
Helps in Stress Relief
Walking 10 miles a day, especially when accompanied by relaxation and bath therapy, can help to relieve stress by boosting circulation, which supplies nutrients and oxygen to cells. It also stimulates nervous system receptors and inhibits the production of cortisol.
Improves Lung Capacity
Walking 10 miles per day will also help you to improve your breathing capacity. When you walk, you breathe more oxygen, this increased volume of oxygen and carbon dioxide exchange will aid in improving lung capacity, endurance, and workout efficiency.
Results in Higher Memory
Regular exercise has also been proven to aid in enhancing hippocampal size, but a sedentary lifestyle reduces hippocampus size, resulting in memory loss.
Relieves Blood Pressure
Walking 10 miles a day, especially when accompanied by relaxation and water therapy, can help to relieve stress by boosting circulation, which supplies nutrients and oxygen to the cells. It also stimulates nervous system receptors and inhibits the production of cortisol.
One of The Best Mood Booster
Physical activities have been demonstrated in several trials to aid in the reduction of depression. Doctors and psychiatrists frequently recommend walking to assist improve mood.
How Do I Get the Most Out of My Walking Workout?
Want to increase your calorie burn and power while walking? Incorporate some of these suggestions into your walking regimen.
- Make the most out of height. Use a treadmill incline or go for a stroll in a hilly region. As an added plus, walking uphill will help you gain muscular mass.
- Upping the ante with intervals. Short bursts of racing or running, as well as walking lunges, can be included.
- For your next walk, grab a set of trekking or walking poles. While strengthening your abdominal and upper body muscles, you’ll burn calories and raise your heart rate.
- Add a lightweight vest to the mix. The vest’s increased weight will increase the strength and aerobic benefits while maintaining your safety.
Things to Keep In Mind, for Safety
While walking is generally a safe and accessible workout, there are a few things to keep in mind to prevent injury or dangerous situations.
- Do you listen to music while working out? Instead of plugging your ears with speakers, use only one earbud or a small speaker clipped to your shoulder.
- Keep yourself hydrated in the hot weather. Although walking is low-impact, it is nevertheless necessary to avoid overheating in hot temperatures.
- If you’re walking in a crowded place, be sure you can see and hear traffic.
- Warm-up and cool-down are essential. Proper warm-ups and cooldowns will help your body stay healthy, just as they will with running or more rigorous activities.
- And lastly, place your phone on the table and then head out for the mental benefits of walking.
How Long Does A 5-Mile Walk Take?
Walking 5 miles takes about 1 hour and 40 minutes on average. This, however, will vary depending on your walking speed. Walking speed is around 3 miles per hour on average. One mile will take you roughly 20 minutes if you walk at a speed of 3 miles per hour.
The table below will show you how long it will take you to walk 5 miles at your current speed.
|1 Mile Per Hour||Time limit: 5 hours|
|Speed Limit: 2 MPH||Time limit: 2 hours, 30 minutes|
|Speed Limit: 3 MPH||Time limit: 1 hour, 40 minutes|
|Speed Limit: 4 MPH||Time limit: 1 hour, 15 minutes|
|Speed Limit: 5 MPH||Time limit: 1 Hour|
Is Walking 10 Miles A Day Too Much?
Walking isn’t too much. It is a low-impact exercise with no risk of injury. But yes, there are some downsides to walking 10 miles per day.
You’ve probably figured it out by now, but walking 10 miles a day takes a long time. Whether you accomplish them all at once or in smaller chunks, it will take up a large portion of your day.
It is recommended that adults exercise for 150 minutes each week at a moderate to a high level. Even though you’ll notice progress in both initially, going for a moderate amble isn’t going to cut it. If you’re looking for a high-intensity workout, running could be a better option. Alternatively, add some weight to the part of your walk to make your walks more difficult.
Walking can help you lose weight, but it lacks the strength to properly strengthen your muscles. Weight training would most likely help you achieve your goals because it is a higher-intensity activity that builds your muscles considerably more than a simple walk.
Conclusion on Walking 10 Miles A Day
Walking is inexpensive and beneficial to both your physical and mental wellbeing. You also get to see and potentially pet other people’s dogs! There’s no downside, especially if you’re dealing with the COVID-19 pandemic and need a change of scenery.
Walking offers numerous health benefits, with a 10-mile stroll improving anything from your BMI to anxiety reduction. Although you don’t have to walk 10 miles every day to improve your health, it’s a good goal to set for yourself if you’re aiming to lose weight or decrease your risk of heart disease.
Yes, following a 10-mile walk regularly with adequate water and healthy eating habits will definitely keep you fit.
When walking 10 miles, you can anticipate burning 700–1,200 calories based on numerous factors. Your speed will contribute less in respect to the total quantity of calories burned.
Walking faster, on the other hand, will help you reach the 10-mile mark considerably sooner. As a result, a quicker pace will burn more calories per hour while reducing total walking time.
Walking 10 miles a day is an excellent measurable workout. A nice long walk provides more benefit than discomfort in terms of both physical and mental health. According to research, walking can help with:
● lowering the risk of heart disease
● lowering your body mass index
● anxiety alleviation
● management of depression
Several studies demonstrate that brisk walking can help you get in shape and improve your health. Brisk walking, moreover, can help you tone your legs and lose thigh fat. Walking strengthens and tones the glutes, as well as the calves, quads, and hamstrings.