When I cant run anymore, walking will replace it . Start thinking inspiring things, listen to inspiring podcasts and music to refocus your mind. I found age didnt matter. For instance, a female of height 54 and weight of 130 lbs. The number of calories may slightly vary if your weight is either more or less than 155 lbs. I lost 80 pounds by walking and changing my diet over the course of 16 months. You can walk fast, and get great results. I checked the pedometer on my cell phone and it is saying I've been walking usually between 15 and 20 miles a day during this time. Its not the visual (vain reasons why) I want to lose weight, but I just dont feel right being this heavy. 2. 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. Dont be too hasty to slim down successful weight loss doesnt come from pushing workout boundaries, but rather from setting good routines that you can maintain. 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). You cant target a specific area with a workout. Ijustwalked. Walking 10 miles a day is a big goal and may be unrealistic for some people. After mywalk, I looked back at the ocean and thought to myself Im going to walk here every night. And thats what I did. Then, multiply this calculated value by the number of minutes it takes you to walk those 10 miles. Great post! I absolutely love it, walking fast is just as good as running slow. Whether youre currently sedentary or just looking to add variety to your exercise program, 10 miles per day of walking can be an excellent way to improve your health, well-being, and overall quality of life. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. Keep moving! Poor posture is one of the first signs that indicate your body is fatigued and needs some rest to recover. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. But I finish my sleep circuit faster.. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Walking 10 miles a day takes a long time. It just shows that something small can have a really big impact. However, walking faster will help you hit the 10-mile mark much sooner. It definitely changed me. 2005-2023 Healthline Media a Red Ventures Company. We've rounded up 11 must-have items for staying safe and warm during winter workouts. The first week 10 minutes, the next month 20 minutes the month after 30 minutes, then 40, 60, 90 and eventually I was walking 8-9 miles at a 12-13 minute per mile pace. It also activates the receptors of the nervous system and reduces the release of stress hormones. I used to be 132 lbs when I was in my early 20s. I was just sick for about a week and have been trying to get more walking in before I hit the gym again. While studies show that walking for just 30 minutes a day is enough to reap health benefits, you might be looking for a bigger challenge (1). 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. Walking fired a passion in me to live life beyond my expectations andexperience more of what it has tooffer. 4) HELPS TO CLEAR YOUR HEAD:- If you maintain a . then in my late 30s I started the menopause! Everyone reacts differently. We really underestimate walking Im guilty of this too, but Americans are so obsessed with extreme fitness. Walk at an easy pace for 4 to 5 minutes. While walking has amazing health benefits, walking 10 miles a day is not the best approach for weight loss. People colonized every continent by walking long before they rode animals or cars. Slow your pace to cool down during the last five minutes of your walk. This Beginner Walking Program Builds Cardio and Strength in 4 Weeks. What this means is that you need to treat your body in a way that ensures you are able to recover well from your workouts without progressively becoming overtrained, injured, or worn down. My physical transformation isn't one that would ever be featured in impressive before-and-after shots. Walking consistently on a regular basis is fantastic for your health, so even if youre usually doing shorter walks, youll reap many benefits. Yes and no it depends on your fitness level and how many calories youre consuming daily. I just started my weight loss journey. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. A 155-pound person walking at 4mph burns 351 calories per hour, and a 185-pound person would burn 419 calories an hour walking at the same pace. Advanced. Im about 220 lbs now. Excessive walking can lead to sore or injured muscles, bone fractures, headaches, sleep issues, high heart rate in the morning, and a weakened immune system. If you weigh 205 lbs and walk at 3.0 mph, then roughly, you will be burning 3070 Cal per 10 miles. Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. Thank you for sharing your story with us. I started gaining weight when I started working from home as a nurse. Running doesnt always allow for that! Youre amazing! have never been able to lose weight and now im 64 and 80 pounds overweight, MEGAN THIS STORY IS BEYOND INSPIRING! Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. Gradually increase the time to 30 minutes a day. At that time in my life, I was feeling particularly unhappy and insecure working as a consultant in California unsure of my future, unhappy that Id sacrificed so much of my personal life to corporate America. 8 have suffered 2 car accidents in 2013. draft 2, Everything You Need to Know About Rainbow Light Prenatal, 10 Best Organic Beetroot Powders Reviewed. Its something I have to do every day, its something I need to do every day, but most importantly, its something I WANT to do every day. 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. Prior to having children I was fit and only weighed 104 lbs. This is awesome and so inspirational! Couch To 5k + Plan2. Who love experimenting with new fitness trends, to see if they live up to the hype. Theres so many new people here that I thought it was worth sharing again. With every pound I lost, part of the old medied. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. If I go for 40-50 minutes I get all those feel good chemicals afterwards, I like working up a good sweat, and I feel like Ive accomplished something. There are other ways to get in a great walking workout in less time. Oh and change wouldnt be complete without a hair make over! I was so fit at for years , racing in time trials , I even won 4 national championships!!! Depending on how much you eat, you may reach the desired calorie deficit range without having to significantly change your eating habits. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. Despite its simplicity, walking can have a profound effect on your physical and mental health. Walking is just one piece of the puzzle. I started power walking on my treadmill during my break times. Its about being willing to take the first stepin the direction you want to go. Ive moved back home, am genuinely happy, feel blessed, and trying to be grateful for everything that I have. 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. The specific number of calories burned while walking 10 miles depends heavily on your body weight. These are reasonable approximations for most walkers because the average walking speed for adults is between 2.5-4 miles per hour, according to the Centers of Disease Control and Prevention (CDC). Im glad you liked it. Some of the top health benefits of walking 10 miles a day include: If you are habitually walking 10 miles a day, you need to think of yourself as a competitive athlete. If you are unable to complete 10 miles a day, walk for at least 30 minutes every day to keep your blood pressure levels under control. 6pm walk outside 2-4 miles (usually this depends on people stopping me to talk) I seem to have to walk this much to keep up my metabolism when I want to lose . How many steps should I be taking every day? If you have the time for this, great. Love this! I have started trying to walk 4-5 miles a day and am desperately trying to lose these 35 lbs Ive gained during pregnancy and almost nothing has worked after 4 years!! If you havent watched my free weight loss training I recommend you do! 5:30 am get up stretch grab a water bottle and walk outside 3-4 miles. Walking 10 miles without stopping requires a solid cardio base and well-developed muscular endurance. Such encouragement, Thank you friend! Many popular races cover 5- or 10-kilometer distances and make great outings for long distance . LIVESTRONG.com may earn compensation through affiliate links in this story. Not only did it change my body, it changed everything about me as a person. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. I even started a workout program about halfway through the trip, doing bodyweight exercises in the room of my homestay to work other muscles. A 2009 review published in "The Ochsner Journal" reports that exercising 250 to 300 minutes weekly produces the best weight-loss results. This is fabulous and so inspiring! Your story is an inspiration to all those who are struggling with not only weight loss issue but also for them who are trying to find their place in the universe. 10,000 steps a day for 6 months straight- (1000+ miles) 50+ Pounds Lost- Before and After Results 25K views 1 year ago 3 MILES A DAY FOR 30 DAYS The Christopher Fam 16K views 1 year ago. No, you dont need to run but you do need to walk at a fast pace. I use endomondo to track my walks outside and I have also been using a fitbit since late July. Changing his diet and walking 10,000 steps a day started a 160-pound weight loss transformation. When I walk with a great playlist, my mind runs wild and I always feel so invigorated when I am done!! Walking is the cheapest, easiest exercise that anybody at any fitness level can do. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! 1 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.". Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. How many calories are burned while walking 20,000 steps a day? Start at a pace that's comfortable for you. That amounts to around 820-850 calories for a 10-mile walk. An average person of 155 lbs. That's about 50 minutes of walking five days per week. Well, seriously started it. Earlier this year, YouTuber and ultra-runner Vince Luu set himself the goal of running 10 miles every single day for 30 consecutive days, inspired by the physical fortitude of David Goggins.. If you have been walking for a while, but are interested in starting to run, check out our beginner training plans here! Walking Goal: To walk for 30 minutes, with at least 20 continuous minutes at a brisk pace of 15 to 20 minutes per mile (3 to 4 . A few days in the past two weeks. According to the American Heart Association, walking for 30 minutes reduces the risk of coronary . Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. who walks at a speed of 3.5 miles per hour will burn around 300 calories every hour. Although exercising too much can still lead to weight loss, setting unsustainable targets like this can cause you to burn quickly, impede long-term results, and potentially cause injury. The other days I usually do 3-5 miles. The proper walking technique involves the correct posture, stride length, foot placement, and footwear. My point is, not everybody likes the gym or can afford personal trainers and whatnot. 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. I feel that todays society does not reflect (or daydream) enough. If you always think about how much you dont like walking, it will feel miserable for you. 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. 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. Walking is one of the few activities I can do for exercise because of various joint issues. This is quite reasonable you must continue exercising frequently over the long term to reap lasting health benefits. 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