Theres so many new people here that I thought it was worth sharing again. Walking 10 miles without stopping requires a solid cardio base and well-developed muscular endurance. Is it safe? All I wanted to do was show off my legs, but it was officially winter, and I didn't have many opportunities beyond strutting around the apartment in shorts while I cranked the heat. Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. I was so fit at for years , racing in time trials , I even won 4 national championships!!! Great Post! By taking on any challenge thrown my way. Walking made me feel good. For a 180-pound person, a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more moderate intensity (3.5 mph) in the same 30-minute walk and the calorie burn . I think I MUST start walking now. Thanks for stopping by!FAQ/SAVE YOUR DOLLA BILLS : My Sunless Tanning Product:Loving Tan | use keltieoconnor' for a free Deluxe Applicator Mitt with purchase SeatGeek discount code (if you need to buy tickets, use it, save money, make me the next David Dobrik plz thanks):Keltie at checkout to save $20 Electronics I Use:Apple Watch Series 4: https://amzn.to/2X2trTu Canon 70 D: https://amzn.to/2WZ1Szk PowerShot G7 X Mark I: https://amzn.to/2Y9myRS Subscribe Here! Youll burn tons of calories, youll strengthen your legs, you feel like a million bucks, you get to enjoy nature and destress, and once you start a long walk you know for the next 2 hours its your time to be left alone. I average 12-14 minute miles. The only problem is sometimes I get bored. It sparked adreamthat I could live a differentand more fulfilling life. However, consider adding core, balance, and weight training for a complete fitness program. This made me want to cry. Having you been walking for weight loss and not losing weight? For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Now travelling around Canada trying different workouts, sports, \u0026 fitness trends. or just trying to pet all the dogs. Incorporating HIIT into your walking workout is simple, according to Sansone. Megan helps women over 35 lose weight after losing 80 pounds herself. Here is basically the schedule. Love this! Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. I wanted a nice round number to tell people when I explained what I was doing, and five miles is roughly the same as the recommended 10,000 steps. I dont know what the future holds but I sure am loving my life right now! For instance, walking 10 miles across flat terrain could take a lot less time than walking 10 miles through a forest or up steep mountains. We cant feel fit unless we can lift a mini cooper off of a pinned stranger. Power walking is a great exercise that when done correctly you can use power walking to lose weight, and surprisingly it will strengthen and tone your legs, stomach, back, and arms. Going any faster will result in you essentially jogging or running, which has other benefits and downsides compared with walking. I started gaining weight when I started working from home as a nurse. Well, seriously started it. Megan, It is so good to read you Thanks a lot for sharing your story. Remember what works for one person wont necessarily work for another. When I go for walks my mind doesnt relax, it just obsessed about things and I dont get peace from it. I feel like I am starting my new life right now. Running outside might feel more freeing than running on a treadmill the wind in your hair, the sun on your face but terrain shifts and weather conditions can do a number on your form. How Many Steps Do You Need to Take a Day to Lose Weight? Also dive into the topic of fear foods and how I eat them. My natural walking pace is just under 4 miles an hour, putting me within the bracket to . document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. LIVESTRONG.com may earn compensation through affiliate links in this story. That's a lot of benefit. Then gradually pick up speed until you're walking briskly generally about 3 to 4 miles an hour. If you have the time for this, great. This is meant to inspire others to get active and to find what works for them. Decreases hypertension, reducing risks for heart attacks and strokes. Several research studies have shown that physical exercise can help reduce depression. Studies have shown that low-intensity exercise plays a preventive function in gastrointestinal disorders. I started power walking on my treadmill during my break times. Though my body hadn't changed too dramatically, my view of it had reversed completely. IT must be SHARED again. The key with walking is that you have to be someone who hasnt been active (i.e. Everyone is different and gets different results. 3. 2. But even before I returned home, I was feeling the positive effects of all those steps. Great article! The biggest challenge is the time needed as walking 10 miles takes 3-4 hours per day. If you have time to kill great. Despite its simplicity, walking can have a profound effect on your physical and mental health. When it comes to walking, "moderate intensity" is a minimum of 2.5 miles per hour, but it depends on sex, age, and fitness level. long-distance walking), your body will develop a tolerance, which makes it more efficient but also decreases caloric expenditure. How Much Weight Can You Lose Walking 5 Miles a Day, 5 Days a Week? Some of the health benefits of walking 10 miles a day include; The length and speed of walking affect the mortality rate. Im 190 pounds and I want to be 160 pounds. It really helps me to lose weight. Monday: Rest. I could just be. I love this! Shorter, more strategic walks may be the way to go if you want to walk for weight loss. I hadnt been active in over decade due tomy avascular necrosis,but something pulled me toward that path. Additionally, if you can walk outside in nature or near trees, the air quality and overall experience might be better for you than grinding out 10 miles on urban sidewalks. In order to get the most out of your shorter walks, try to: 1. Walk faster: The faster you move, the more calories you burn, according to ACE. 5:30 am get up stretch grab a water bottle and walk outside 3-4 miles. Plus, exercise can help develop endurance and improve the function of the heart and lungs. One of whichwas losing weight. James Robertson Walks 21 Miles Each Way to His Job in Detroit ABC News 1.9M views 7 years ago Man Loses 330 Pounds By Walking to Walmart Daily Good Morning America 2M views 6 years ago. I feel as though I sabotage my weightloss on purpose; as some sort of punishment. And sometimes, it just may not be the right exercise for you. I can walk forever tho! Losing good posture is also a good sign of when to cut any particular walk short. This type of workout will burn more calories than a steady-paced activity. it is just easy way before I get used to sitting after finish my work but after following your walk at home starting with 1 mile and then 2 miles and finally the 4 miles, I start to be motivated to work out every day. Now after 5 children I struggle to get below 165 lbsever. I loved reading about your walking. Risks of walking 10 miles a day. If you go to a spin class and then sit on your butt at your office the rest of your day versus making an effort to walk around throughout your day, I feel like thats so much better for your health. 3. If you're walking at 4 miles per hour, which is considered very brisk (that's a 15-minute mile), 10 miles would take you 2.5 hours. There is no cost to you. After walking, stretch your leg and calf muscles for 20 seconds to cool down your activated muscles. If youve been doing the same thing for a long time, its time to change things. Everything I had ever read touted the many benefits of walking. Building up to 10 miles per day is doable for most people, as long as you start with the right distance and slowly build up. Shocking new video shows the terrifying moment that a massive alligator lunged at an elderly Florida woman who was walking her small dog near a lake in the moments before it mauled her to death. Walking just 1 mile a day for 100 days changed this woman's life "One mile a day can make a difference," said Christie Pham, who says she feels like a new person after completing a. It just shows that something small can have a really big impact. I bring you guys on a Full Day of Eating. In fact, studies show that going for a well-paced walk most days can lower high blood pressure by up to 8/6 points (systolic/diastolic). Im never sure how runners will respond to this. Walking does not stimulate the body as much as other forms of exercise like running and cycling. She holds two Masters Degreesone in Exercise Science and one in Prosthetics and Orthotics. Walk at an easy pace for 4 to 5 minutes. But I was also very overweight as an adolescent and child, and it had adverse effects on my whole life. I was doing yoga at home just after my return, and I turned to my boyfriend after a few breaths in boat pose to say, "Do you see my quads?!" Hi Megan, I just wanted to thank you for writing this. According to the American Heart Association/American College of Sports Medicine, every adult should do moderate-intensity workouts (such as fast walking) for at least 30 minutes a day, five days a week. We talk about protein post workout, post workout meal, intermittent fasting. If you can comfortably walk a mile in 1520 minutes, add another mile to that walk. 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. But I got 39 lbs less to prove her wrong. When youre trying to lose weight, walking will help your pounds shed off quicker. I also gained about 50 pounds. In my late teens I got into working out vigorously, and it had great effects. Love your story and thanks for sharing this post again. But no matter which way you look at it, it was a lot more than I had been walking. According to Harvard Medical School, walking can tamp down your sweet tooth, soothe joint pain, boost your immune system, and counter genes that cause you to gain weight. But walking is amazing. Do you ever get bored on your walks or cant quiet your mind, and if so, what do you do? I have lost 95 lbs and now weigh 220. So, how much do you have to walk to lose weight? Or taking a walk in the morning to jump start my step count, and then rounding it out with an after-dinner stroll or hike, depending on the day to meet my goal. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. xoxo. Whilst walking 10 miles a day is an admirable goal and has many benefits, there are some downsides that you need to be aware of. Youre amazing! Its nice to meet another Megan who spells their name the same as me! According to Harvard Medical School, walking can tamp down your sweet tooth, soothe joint pain, boost your immune system, and counter genes that cause you to gain weight. And there were no evenings when I had to seat dance to Lizzo with my phone in my hand to make up a missed step count. To build up to 10 miles, start by walking a single mile. . I had more energy, even though I was seeing a different part of the world each day, while still writing for clients along the way. After a 5-minute warmup walk at a slow pace, walk at a brisk pace for 30 seconds and then a regular pace for 4 minutes. Using the example of a 185-pound person, it would take about 10 workouts, walking at 3.5 mph for 60 minutes, to burn the equivalent of 1 pound of body fat. Endurance. Sometimes dreams arent as far outside our reach as we think. We share the benefits of this exercise, plus provide, 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. Now that the inflammation, muscle/nerve pain is nearly give and my migraine Im wanting to build back strength and lose a ton of weight. Doing so can lead to health benefits including reduced risk of heart disease, diabetes, anxiety, depression, and dementia. Even on my days off I still followed my treadmill routine. shares Amber Sayer M Yes, it does because as you age metabolism slows down. The number of calories you burn during a 10-mile walk will depend on your height, weight, and health. There are other ways to get in a great walking workout in less time. Start thinking inspiring things, listen to inspiring podcasts and music to refocus your mind. After a year with slight changes in my eating habits I was 140 lbs and decided to walk the Camino in Spain 800 k over 35 days (lots of eating and drinking)and lost 5 more lbs. Also, steadily increase the speed of walking. Im about 220 lbs now. 3 Smart Strategies To Stop Cravings So You Can Lose Weight! Duration of Walks. A former college basketball player turned Sports Model \u0026 fitness youtube/Instagrammer. Saturday: Walk 50 minutes at a fast pace. When I was done reading I forced myself to get up and go on my treadmill (which has been gaining dust) I think k Ill start walking everyday and see where it takes me. I talk about how I eat things such as sushi, bread, carbs, ice cream, sugar, coffee etc and still maintain my weight. Walking 10 miles per day will allow you to burn between 700 and 1000 calories while getting fitter and minimizing the risk of heart disease. Walking is the most popular exercise among adults, according to the National Institutes of Health probably because it requires nothing but your legs and costs nothing but your time. For many people, they can eat well and exercise and still have severe obesity because their brain is defending a high set-point for weight as it tells them to eat more and store more.". Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. But is walking 10 miles a day a good approach to lose weight? Try to walk for 30 minutes continuously around the neighborhood or around the block. So Im a little stuck. My point is, not everybody likes the gym or can afford personal trainers and whatnot. I completely agree with every single word youve written here. I was eating better by choice, not by the demands of a diet. If you go for long walks, I guarantee you your appetite will both increase, be more controlled, and also naturally guide you to eat as much as you would like without wanting to overeat, because you will truly be satisfied after being able to indulge any day you feel like it! Who love experimenting with new fitness trends, to see if they live up to the hype. Walking a weight loss very helpful always to lose weight. Im allergic to nature and walking outside triggered my asthma. 2. Additional studies have found that setting distance-based goals instead of time-based goals may be more effective for realizing these benefits. When I arrived, I saw a path on the strand where people werewalking and running. People colonized every continent by walking long before they rode animals or cars. Build up to walking 5 miles a day gradually. See which power racks our team has picked for you to ensure that you get the most out of your home gym. If you weigh more, your body has to make more effort to drive you forward as you walk, thus increasing the number of calories burned. I used to walk due to not having a car and now I never walk and needless to say I am back up to 185 pounds. Leading up to my trip, I was averaging about 7,000 steps per day, or just 3.2 miles. Walking regularly not only provides a whole host of health benefits, it can also bring important financial advantages. So, I set out to see if my trip could act as a reset. If you have been walking for a while, but are interested in starting to run, check out our beginner training plans here! It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. While walking that much distance can be daunting for someone who has just started, steadily walking 10 miles a day is a great goal to achieve. Walking 10 miles a day can take a lot of mental and physical stamina, though its totally worth the benefits! 2005-2023 Healthline Media a Red Ventures Company. 3. Do interval walking: Incorporate high-intensity interval training (HIIT) into your walks by including include several bursts of high-intensity activity followed by lower-intensity recovery times, according to the ACSM. This higher-volume exchange of oxygen and carbon dioxide will help improve lung capacity, increasing endurance and exercise efficiency. Walking 15-20 miles a day. I can walk if Im full or hungry, if its hot or if its cold, day or night, rain or shine. Walking Workout for Diabetes. All Ive been doing is walking daily and hiking on weekends. This Beginner Walking Program Builds Cardio and Strength in 4 Weeks. Research on walking shows a range of benefits across multiple demographic groups. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Just read this story for the first time! I am going to follow your lead and hopefully by August Ill also have lost 39 ibs. I havent really moved let alone worked out in many years. The specific number of calories burned while walking 10 miles depends heavily on your body weight. My biggest problem is depression and feeling so overwhelmed that I cant get myself to do anything that benefits me. Walking also increases energy expenditure and is an efficient and cost-effective way to burn calories. You cant target a specific area with a workout. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. I Had three hip replacements, and now it spread to my knees, within the last two years. Walking 10 miles (16.1 km) a day is certainly a lofty goal (mostly because of the time involved), but if you can do it, your heart, brain, and whole body will thank you. But everyday responsibilities can get in the way, making a 10-mile walk a not-so-time-efficient way to burn calories. When I started, a friend told me I was wasting my time, because walking wasnt enough, I had to do weight lifting and join a gym etc. ", American College of Sports Medicine: "High Intensity Interval Training", Walking at a brisk pace, you would burn approximately 750 to 1,100 calories, according to the. Besides keeping healthy eating habits and drinking water, you can also try walking 10 miles a day to improve gastrointestinal function. People arent apples to apples. A 30-minute walk may reduce blood pressure by as much as medication Health 20 February 2019 By New Scientist and Press Association A morning walk can help lower blood pressure Erik. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. I lost 80 pounds by walking and changing my diet over the course of 16 months. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. Rebecca Thomas began her major weight loss journey with a walk. Perfect your technique. Feel free to play around with the increments. Repeat the same walking plan from your first day. I think walking often gets discredited, but its an AWESOME exercise, and Im so glad you shared your experience! The specific number of calories burned while walking 10 miles depends heavily on your body weight. Start at a pace that's comfortable for you. Im from Canada. But Inever understood what the missing ingredient was until I startedwalking. One night after a particularly stressfulday, a coworker suggested I go to the beach to think. Suddenly, my focus becamefueling my body with healthierchoices so I could do more of the things that inspired me like walking. Walking 10 miles daily can increase your risk of soreness, injury and fatigue, according to the Mayo Clinic especially if your body isn't ready for it physically. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. 8. Break up the walking routine. Mind you, this has been paired with a change in diet and some calorie cutting. Additionally, you can bring a friend to make it both a workout and a social occasion. Sometimes not knowing what the future holds is exciting because there are so many possibilities. Also I live in a city and it doesnt relax my mind to walk there. I think walking is an underrated exercise. Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. 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Mental and physical stamina, though its totally worth the benefits the Dish Ditching! Continent by walking a single mile responsibilities can get in the way, making 10-mile... Hip replacements, and weight training for a complete fitness program know the. Is just under 4 miles an hour loving my life right now or can personal. Also try walking 10 miles a day can Take a lot of mental and physical,! Some Calorie cutting or can afford personal trainers and whatnot sabotage my weightloss on ;...