, Hi Megan, this was very inspiring. As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. I did a very similar thing and lost about 40 pounds. I was starting to feel the effects, both mentally and physically, of not moving enough before I set off on a month-long trip through Vietnam in November 2019. Andrew Merydith, 30, weighed 410 pounds at his heaviest. A study on 1239 men found that walking 1-2 hours a day reduced the risk of death by 70% in men with cardiovascular disease, cerebrovascular disease, or cancer. 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. UPLIFTS MOOD Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. If you weigh 205 lbs and walk at 3.0 mph, then roughly, you will be burning 3070 Cal per 10 miles. Simply walk for time. My leg muscles were popping. Many studies also show that walking decreases the risk of cardiovascular incidents by 31%. I could breathe. In this article, we will cover what to expect with walking 10 miles a day, the fantastic health benefits of walking 10 miles a day, and how to properly prepare yourself to do so. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. It took me a bit, but I realized my goal was to walk a mile every day. 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. 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.". 5:30 am get up stretch grab a water bottle and walk outside 3-4 miles. Watch the video for 6 reasons Why Youre Not Losing Weight Walking. In fact, for the month of November, I averaged more than seven miles a day, easily topping my five-mile goal. I havent really moved let alone worked out in many years. https://skinnyfitalicious.com/why-diets-fail-webinar/, https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/, https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. Theres so many new people here that I thought it was worth sharing again. I am chopping my hair this Friday and donating it in memory of my niece who passed from cancer. Break up the walking routine. No, you dont need to run but you do need to walk at a fast pace. ", 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. Now Im covering miles effortlessly. Walking a weight loss very helpful always to lose weight. So, while one walk won't make much difference, walking frequently will. Thu 28 Aug 2014 19.05 EDT. I can walk even if Im extremely tired. I feel like I am starting my new life right now. The other days I usually do 3-5 miles. I walk a 12 minute on average, about 10 miles a day, 5 days a week, with a modest diet. I'd made many attempts to regularly exercise in my adult life, and until now, nothing had stuck. Weight Loss. At a speed of 4 miles per hour, the same individual will burn approximately 340 calories in one hour and at a speed of 4.5 miles per hour, he will burn around 370 calories per hour. Additional studies have found that setting distance-based goals instead of time-based goals may be more effective for realizing these benefits. I talk about how I eat things such as sushi, bread, carbs, ice cream, sugar, coffee etc and still maintain my weight. Lastly, if you feel like bursting into a run for 20 minutes, you can do that, but theres no pressure because your habit is just to walk! Thank you for this story . The science is clear that walking can drastically improve your health compared with sedentary activity. Over 18 months, I lost 80 pounds going from a size 14/16 to a size 2 to 4. I came dead last but crossed that finish line anyway. That's a lot of benefit. This is awesome and so inspirational! 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. Im 53 and struggling to lose weight. Thank you Premier Protein for sponsoring this video! Hi Megan! Good video Im at standstill, will sign up for tips Thank you. This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. If you guys want more fdoe (full days of eating) let me know down in the comments!If you're new to my channel welcome! In other words, would walking that much be overdoing it physically for your current fitness level? I have suffered with depression since I was a young girl (Im 40 now), making motivation and the get up and go attitude very hard to grab onto. I loved reading about your walking. 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. Thanks for your post Camille, so encouraging to know one can lose this amount of weigh by just walking. gradually increase the distance of your walks, according to the Centers of Disease Control and Prevention, Eating a well-balanced and nutritious diet, Can You Run After A Knee Replacement? Hi Im Keltie, and you can think of me as your friendly neighbourhood fit chick! After walking, stretch your leg and calf muscles for 20 seconds to cool down your activated muscles. 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. Oh and change wouldnt be complete without a hair make over! Thanks:). So therapeutic . 3. But, Im going to step out in faith and start walking. If you wear a heart rate monitor with GPS so that you can measure your walking speed and heart rate, you can get a more precise estimation of your energy expenditure. True fat loss takes time and you absolutely have to change your diet. To accomplish this goal walking three days weekly, aim to walk 83 to 100 minutes during each . You can take a look at our numerous articles on diets based on athletes needs to see what may work for you: The Best Popular Diets For Runners, Running Nutrition Guide, and Plant-Based Diets. I have lost 95 lbs and now weigh 220. One of the greatest strengths of walking for exercise is how easy it is to customize your regimen. Those 10 pounds motivatedme to continuewalking andeating healthy. With this in mind, by all means, work up to 10-mile walks if they interest you. Walking does not stimulate the body as much as other forms of exercise like running and cycling. Walking 4 miles a day also lowers blood pressure, especially in women who are post-menopause, and strengthens the heart's muscles. Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. The calorie burn is almost doubled when you go from a flat surface to a 12 percent incline on a treadmill, for example. If you have time to kill great. When youre walking, you can listen to music, listen to videos, debates, the news, or simply enjoy the scenery. I cant go on a day without putting my steps in for the day. 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. Walking between 7500 and 10000 steps a day is one of the keys of fitness. However, you must limit running to just three to four days a week. The only problem is sometimes I get bored. If you dont have the time to walk 10 miles or another set distance at once, you can break it up into two or even three walks throughout the day. 5 Expert Tips To Get Back To Running, 100 Squats A Day Challenge: Heres What To Expect In A Month, How To Train For a Half Marathon (Article). I started gaining weight when I started working from home as a nurse. There is no cost to you. A couple of people asked how I am walking 8-10 miles a day. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. Though my body hadn't changed too dramatically, my view of it had reversed completely. When I started going for long walks (6-8 miles), I found that all of these problems disappearedthe advantages were numerous. I think that people underestimate the power of walking, but its a pretty decent workouts! I was just sick for about a week and have been trying to get more walking in before I hit the gym again. I also gained about 50 pounds. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. All I could do was cry while reading this. The pace of a slow runner! Before, I couldnt walk up a flight of stairs without wheezing. 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. This is how you get the cardiovascular benefit that will help you lose weight. 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. The steps include: Week 1: During the first week, don't track the distance. Just walking 1-2 miles a day may be enough to lose weight. Everyone says you need to do high intensity workouts, but really just moving more will get you there. The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. The me whos confident, secure and proud in her own skin. 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! When I take a 20- to 30-minute walk each day, I engage in something called "box breathing.". Other common mistakes include walking with too much intensity, walking too far, and walking too fast. My whole life Ive always had a ferocious appetite, and it just reflected the gusto I like to get out of life. The main factor affecting calories burned from walking is your body 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. I know walking works in the long run but I like to see quick results. For a full disclosure policy, visit my Policies. It cleared my head, helped me seewhat I wanted more of in mylife. Thanks, Heather! Such encouragement, Thank you friend! On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Its time people slow down & see the benefits to getting back to a normal pace. You can very easily put back half or all of those calories burned by mindlessly snacking or eating a heavy meal. Start walking for 10 minutes a day. Ijustwalked. Im glad you are doing things to make yourself feel good and be happy. At a speed of 4 miles per hour, the same individual will burn approximately 340 calories in one hour and at a speed of 4.5 miles per hour he will burn around 370 calories . Walking is not only important to physical health but to mental health as well. Walking alone will not result in weight loss. Even though I'm not still consistently walking five miles in my daily life, doing this experiment for a short time has given me insight that has stuck with me. Perfect your technique. You won't see the progress you're looking for until you make a change or level it up. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. Studies have shown that low-intensity exercise plays a preventive function in gastrointestinal disorders. 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 . Suffered from debilitating migraine since age 20 that often left be bed ridden. For instance, a female of height 54 and weight of 130 lbs. Do that consistently and you will begin to lose stored body fat and get fitter. You are incredible!! Im about 220 lbs now. Now after 5 children I struggle to get below 165 lbsever. Being in Vietnam is not a requirement for making a walking experiment like this work, but there were a few ways that traveling naturally helped me get more steps. How many steps should I be taking every day? 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. Theres nothing easy about walking 10 miles a day, and athletes who do so need to take care of their bodies to stay healthy and strong to keep up this habit. But even before I returned home, I was feeling the positive effects of all those steps. 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. Slow your pace to cool down during the last five minutes of your walk. Adults should be getting at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio throughout the week, according the Physical Activity Guidelines for Americans.