Its probably no coincidence that walking has grown so wildly popular at the same time the pandemic has led more Americans to prioritize mental health. Peter C Terry, Ph.D., a Professor of Psychology at the University of Southern Queensland says listening to music is associated with more positive feelings, improved physical performance, reduced perceived exertion, and more efficient oxygen utilization.. link to Best Peloton Walking Classes (And why you need them), link to Walking After Yoga (Everything you need to know), how to use a weighted vest for weight loss. . How Much Walking Is Best for Diabetes Control? 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. 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. Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. Weekly 75 minutes of moderate-intensity activity is half the amount recommended by the NHS. 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. 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. A 10km walk can take anywhere between 90 minutes and 2 hours to complete. Chimps spend about. For most beginners, I recommend walking after a meal. Walking 10km will be 420 to 720 calories As time goes on, your fitness levels will increase and so will your walking speed. A lot of people dont view walking as exercise, and it tends to be those folks that probably need it the most, Mohr says. A 30-minute walk at least five days per week is recommended by the American College of Sports Medicine and the American Diabetes Association. However, walking 10m a day was different. For example, if you find that 3 miles is challenging at the beginning, walk 3 miles per day for a week, and then bump it up to 4 miles per day the following week. A 10km walk is a great amount of time to relieve lots of mental burdens while working on your overall health and wellbeing. Walking 10km a day is a great form of cardio that not only allows you to burn calories but also helps to reduce stress. Over time, when my body got used to it, I noticed that I can walk longer and I dont get so puffed when walking up the stairs. 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. Unlike other forms of cardiolike running, biking,dance workouts, or boxingwalking isnt intimidating and it doesnt require lessons or special equipment. I was wearing a weighted vest with an extra 20 pounds of weight for 3 weeks during my 10km walks. I was sweating more and I felt like my legs are made of stones. For 10,000 steps, minutes per day. Exercise can help prevent excess weight gain or help maintain weight loss. 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. If you travel, running is a great way to explore, especially if you're running at least 10k a day. Completing just 11 minutes of moderate intensity physical activity each day can help lower the risk of heart disease, stroke and several cancers. Walking and running are both types of cardio. Bressack goes so far to point out that research has shown walking and yoga show similarities in how they both calm the body and mind. If you live in a place like San Francisco or Seattle then you have nothing to worry about. This way you stimulate your frontal cortex by what is called novelty processing in neuroscience. Enhanced blood flow is going to improve recovery and help ease muscle soreness, she says. Try this if you are off your diet goals for a day or two. Stress, distractions, and unwanted emotions can trigger overeating. The short answer is yes. But, especially for loosing weight, the devil is in the details. They then examined the association between levels of physical activity and the risk of heart disease, cancer and early death. For the last 30 days, I added resistance training because I did not want to lose muscle. 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. Thats it. 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. 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). Adapt your walking schedule as needed to fit the distance into your day. All rights reserved. Then challenge yourself further, as the experts say that even more exercise is better., Colberg SR, Sigal RJ, Fernhall B. Walking 10 miles a day is a big goal and may be unrealistic for some people. 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. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. Finding a safe route is important, says Stanten. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . Walking is also a good exercise for practicing social distance, Dr. Sulapas says. Healthline Media does not provide medical advice, diagnosis, or treatment. 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. Yes, these shoes are incredibly comfortable for long-distance walking, but they look awful. Any movement will have benefits, even a casual stroll, says Dr. Sulapas. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. Is walking in place good exercise? First few days I completely forgot about drinking water (rookie mistake). Although benefits in strength are. On the other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate challenge. 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 Houston. In general, walking costs little compared with a gym membership or home gym equipment. At the end of the day, I was feeling weak and tight in my muscles. Overall, adopting a healthy lifestyle and staying active every day is the best way to lose weight healthily. Wearing a pedometer or checking an activity app on your cell phone can help you be active. Yes. 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. It is best to walk every day because daily walking allows the good effects to accumulate. 5 yr. ago Plus, even for the coziest homebody, Bressack says stepping out for some fresh air and a change of scenery usually takes minimal effort, but delivers major benefit. Dont crank up your playlist so loudly that you cant hear cars, bikers, or pedestrians around you. If you can comfortably walk a mile in 1520 minutes, add another mile to that walk. Stretching helps to loosen up muscles and wont make you feel tired the following morning. You can use YouTube videos like the one below. "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 . However, I feel like Im more tired after doing HIIT, which leads to eating more, not less. Walking 10,000 steps a day will burn about 300 Kcal. 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). 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. Lower blood pressure and cholesterol: The National Walkers' Health study found that regular walking was linked . At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. Walking is a go-to cardiovascular exercise for some good reasons. 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're unable to walk for longer periods of time, this . To be frank, I think I wouldnt be able to walk 10km a day without the music. Your email address will not be published. Mark your walking time on your calendar so you won't schedule any other activities during your walking time. Now, changes you would notice in coming few months. So that's just what I did and it was much easier than I thought it would be!Please leave. Happier mood. doi:10.1371/journal.pone.0109767. If you've been walking to reach your weight loss goals but are finding they remain out of reach, try these strategies. If you dont like the music you can get on Spotify or Youtube and listen to some educational podcasts or audiobooks. So, walking 10km a day can help you improve your fitness as well as offering a range of other health and wellbeing benefits! Copyright 2023 Vidar - All rights reserved. For even more health benefits, double that amount. You need to do a bit of workout, otherwise you'll get in a state of muscular atrophy. I'm not saying this will work for everyone, but maybe instead of going too . It's an excellent way to improve your physical and mental health, well-being, and overall quality of life. We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate, said Prof James Woodcock, also of Cambridge University. Yes, Im addicted to music because it helps me to boost my energy and enhance my mood almost immediately. My point is that walking up the stairs kicks your butt more than walking flat. But the same research also. I walk at least some part of my hour lunch break . There isnt a specified walking distance or an absolute number of steps to lose weight. Ineos Grenadiers's Tom Pidcock becomes the first British man to win the Strade Bianche. For example, I can walk 10 minutes upstairs without taking a break, whereas my wife starts huffing and puffing after a minute or two. Muscle and bone loss is of particular concern for older adults. Walking helps improve heart health. There are also endless ways to walk. 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. Regular walking helps maintain a healthy weight, decreasing cardiovascular risk factors. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. is necessary for the body to repair.. Most modern cities do have installed outdoor gyms or fitness parks where people can come in for free and use the equipment. You can listen to music or podcasts, socialize with a walking partner, or just enjoy the time outdoors. Once again, compared with no activity, walking is an excellent physical intervention. 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. Walking is great for individuals who have been sedentary or [had] injuries, she says. Push yourself at a fast pace for 30 seconds, and then go back to your normal comfortable pace for a few minutes. Before walking, I recommend doing some dynamic stretches that will activate your sympathetic nervous system and make you ready for your workout. 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. Bressack shares how walking every day works for her own peace of mind. 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. Try adding some high-intensity intervals into your walk, says Stanten. Walking has so many benefits for older people. 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. Stretching before walking is good because it helps to increase your range of motion and prevent you from getting injured. For two decades she has worked in digital media, books, and magazines and is a #1 New York Times and internationally bestselling ghostwriter. In general, it is better to work out in the gym because outdoor gyms do not offer such a variety of machines and equipment as indoor gyms have. In my previous life, I was an exercise physiologist, working for British NHS, Canyon Ranch Tucson, Regent Seven Seas, and Oceania Cruises. One of the greatest strengths of walking for exercise is how easy it is to customize your regimen. 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. The mental health benefits of walking include improved concentration, lower anxiety, stress, and reduced depression. During walking (somewhere halfway) I like to stop and stretch my calves and quads. 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. But, if you have good stamina and walking form, walking 10km a day wont be bad for your body. Plus, climbing the stairs also requires higher muscle activation in your quadriceps, glutes, and calves. This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. Of course, walking uphill every day is much more strenuous on the body and requires some level of fitness. Your stamina will also increase, and you might find that you start jogging as well as walking. You can walk for exercise in many settings, both urban and rural. How will this influence my progress? Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. You can also do some warm-up exercises at home before you take your first step. Once I get my water organized, I immediately started to feel better. You can make exercising more fun byplaying videos games to lose weight! If you are in this category, its a good idea to start with a shorter distance while you build up your strength and stamina. 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). Allow a minimum of 8 to 12 weeks to build up to regular running. You just put on some shoes and get out to see some nature. 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. Lower your risk of heart disease, stroke, colon cancer and diabetes. Walking 10 miles per day is an effective way to support weight loss. But whythisworkout? Its easy to do, and you can do it anywhere. When it comes to mental and physical health, the need for regular exercise cant be overstated. And while youll certainly realize these benefits if you walk 10 miles a day, its important to remember that any amount of walking is great for your health. If youre doing it every day around the same route, it can get very boring quickly. 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. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. I never go outside walking without any music or podcast. You just need to make sure that you are taking proper care of your health. Apart from weight loss, walking has several other benefits. Walk fast to that next tree or the next house. Our content is for informational purposes only. We evolved to walk with extreme efficiency. Learn how you can enjoy walking and manage your diabetes. If you're just going for general health, then yes, walking 10km every day is a good workout, whether you do it all at once or in chunks throughout the day. Latoya Julce, a certified personal trainer and group fitness instructor, agrees. But remember, its important to take a couple of days off per week to rest and to try complementary exercises that develop strength and balance. Most people aim to walk 1km a day for a start. An Australian grown business here to provide a simple way to learn about new perspectives. Typically, I recommend holding the stretch for at least 30 seconds to get its maximum effect. (Also, try these morning stretches for energy.). For people who already have a higher level of cardiovascular fitness, walking is a stellar activity for recovery. Too much sitting: the population health science of sedentary behavior. I felt like all the effort that I spent in the gym was coming right back on my dinner plate. Find the one you enjoy the most or mix it up. Aim for 30 minutes per session. While its always good to do some stretches after a walk when you can, its not totally mandatory every time, says Stanten. Even a slow stroll has major benefits. Just get up and walk, and youll get your heart and lungs working. 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? For example, a study published in the Journal of the American College of Cardiology looked at more than 55,000 runners ages 18 to 100 years and found that running even for 5 to 10 minutes daily at. If thats the case for you, thats OK!