I was proud of what my body could accomplish, I felt strong and powerful, and all that made me more comfortable in my skin. Walking 10 miles a day is a big goal and may be unrealistic for some people. I lost 80 pounds by walking and changing my diet over the course of 16 months. When I go for walks my mind doesnt relax, it just obsessed about things and I dont get peace from it. If you have time to kill great. 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. 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. The bedriddeness caused me to lose a lot of muscle mass/strength also. I feel like I am starting my new life right now. Weight Loss. Thu 28 Aug 2014 19.05 EDT. A couple of people asked how I am walking 8-10 miles a day. Bring a stopwatch. Many popular races cover 5- or 10-kilometer distances and make great outings for long distance . Keep up the good work! Those 10 pounds motivatedme to continuewalking andeating healthy. Its nice to meet another Megan who spells their name the same as me! Avoice insideme said youshould walk.. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. This is a very inspiring history! Repeat the interval four times. Im sorry to hear about your niece Daisy. In addition to strengthening your lungs and heart, walking a mile every day can even strengthen your brain, as noted by Science Daily . This type of workout will burn more calories than a steady-paced activity. 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. Just that first walk made all the difference. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. However, for busy people, spending 3 hours per day walking may not be realistic. If you weigh 205 lbs and walk at 3.0 mph, then roughly, you will be burning 3070 Cal per 10 miles. Research suggests that walking can decrease cardiovascular risk factors, body mass index, waist circumference, and the incidence of mental health conditions such as anxiety and depression (2). Do you think that age matters when walking to lose weight? Just walking 1-2 miles a day may be enough to lose weight. It also reduces anxiety symptoms. Improves gastrointestinal motility and blood flow in the gastrointestinal tract. While you may initially notice improvements in your aerobic fitness, sooner or later youll need to either increase your speed until youre running or add some form of weight or other resistance to increase the intensity. Ijustwalked. Besides, in the end, we spend our whole lives, every waking moment, inside our own bodies, so if we cant afford to invest a significant amount of time into our health, then we really arent properly prioritizing our lives correctly, in my opinion. I just started my weight loss journey. Walking consistently on a regular basis is fantastic for your health, so even if youre usually doing shorter walks, youll reap many benefits. This is a big goal and a big time commitment, and it will take some strategy to be successful. You can walk anywhere your legs take you, and you can walk anywhere in the world that you might be without having to plan a route! The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. Similarly, a male of height 6 and weight 180 lbs. It can become very discouraging when you are encouraged to only do HIIT or very intense workouts in order to succeed. 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. Also I live in a city and it doesnt relax my mind to walk there. Great job. 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. 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. Walking long distances takes substantial amounts of time. Sunday. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. Now I help women transform their livesand lose weight. Its not the visual (vain reasons why) I want to lose weight, but I just dont feel right being this heavy. All Rights Reserved. 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. What you see and experience on such a long walk can stick with you forever. Congrats on that stellar weight loss Morgan! The terrain around the world can vary a great deal. So Im a little stuck. I am now down to 130 lb a year later. With this in mind, by all means, work up to 10-mile walks if they interest you. "For most people, exercise alone does not generate a significant amount of weight loss," obesity medicine physician and nutrition expert Fatima Cody Stanford, MD, MPH, tells LIVESTRONG.com. It's not magic. As stated before, walking 10 miles a day and burning that many calories might aid in weight loss, but you also need to eat a healthy, balanced diet and watch your calories. I was so fit at for years , racing in time trials , I even won 4 national championships!!! Moreover, walking 10 miles a day at a more leisurely pace of 3.0 miles per hour (20 minutes per mile) will require 3 hours and 20 minutes to cover the distance. Poor posture is one of the first signs that indicate your body is fatigued and needs some rest to recover. About how fast do you typically walk? Learn your local area, explore parks and other outdoor locations, and establish some pleasant walking routes that will keep you engaged and excited to walk. If youre new to walking, you cant walk for long distances right away. Our website services, content, and products are for informational purposes only. When done correctly, power walking can quickly heat up your body and burn a lot of calories. Walking does not stimulate the body as much as other forms of exercise like running and cycling. Additionally, you dont HAVE to commute somewhere to walk; you can just zip out the door and be on your way, so its not that much more time than trips to the gym in the end. I was just sick for about a week and have been trying to get more walking in before I hit the gym again. long-distance walking), your body will develop a tolerance, which makes it more efficient but also decreases caloric expenditure. 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. I really like them especially "The Big Burn - 2 miles of intervals" and "A Closer 2 mile . I'm a seasonal park ranger and freelance writer, so in spurts and cycles I've been in great shape, hiking every day, climbing mountains, and skiing hard. Don't let cold weather get in the way of your fitness goals. Walking daily has been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL). Walking at a steady pace at 60-70% of maximum heart rate (a pace where you can maintain a conversation) maximizes fat burn, is relatively easy, and is accessible to most people of all ages. Even participated in my first 15k! 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?!" For a full disclosure policy, visit my Policies. Here you get low calorie recipes for weight loss that balance hormones. Instagram @keltieoconnor | https://www.instagram.com/keltieoconnor Snapchat: KeltieoTwitter @keltieoconnor | https://twitter.com/Keltieoconnor BUSINESS INQUIRIES: Mgordon@fullscreen.comwww.keltieoconnor.com#Travel #KeltieOConnorAbout Me:A sporty spice girl living in a pumpkin spice world. Time: The amount of time it takes to walk 10 miles a day is a big factor. See the 12. 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. Roman legions, each soldier carrying 70 to 100 pounds of equipment, considered a 20-mile march a good day. 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.". 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. With high gas prices making commuting more difficult, it's time to remember that walking is the original renewable energy. But if you find yourself with a few spare hours, walking 10 miles a day will help you burn between 650 and 1200 calories. The other days I usually do 3-5 miles. 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. It definitely changed me. To accomplish this goal walking three days weekly, aim to walk 83 to 100 minutes during each . xoxo. The rate of metabolic processes changes over the course of a weight loss journey, as our bodies adapt hormonally and neurologically (5). You are an inspirtation.. Have a great day bakingrunner.blogspot.com. This is how you get the cardiovascular benefit that will help you lose weight. Which Is Better for Your Health: Walking or Running? Is it safe? people always underestimate the power of movement. Ideally, find a surface thats a little more forgiving than sidewalk pavement, particularly in the early stages of your walking program. Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. However, walking for more than 2 hours has demonstrated no substantial benefits for these men. 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. 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. Walking can help protect you during cold and flu season. 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 10 miles a day helps improve the hearts wellbeing. So, I set out to see if my trip could act as a reset. 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. Walking 10 miles a day can take a lot of mental and physical stamina, though its totally worth the benefits! Remember, walking 10 miles a day requires a tremendous output of energy. Of course, with all the benefits mentioned above, there are drawbacks and potential risks that come with walking 10 miles a day that ultimately don't make it a great approach for losing weight. Remember that the number of calories you burn will be significantly more if your walking route has hills. Here is basically the schedule. The steps include: Week 1: During the first week, don't track the distance. When youre walking, you can listen to music, listen to videos, debates, the news, or simply enjoy the scenery. My body was in severe horrific pain but since being on KYNI it has given me my life back. Advertisement 2. If you havent watched my free weight loss training I recommend you do! 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! If you use a treadmill every day, you could develop perfect runner's form. 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. I don't have before and after pictures yet but will once I get closer to goal. Walking 10 miles a day helps minimize repeated attacks of infection and improves immunity. Therefore, its vital that you not only fuel your body well before, during, and right after your walk, but also that you are consuming a balanced, nutrient-dense, well-rounded diet that provides an adequate number of calories and nutrients to support your exercise. Sometimes dreams arent as far outside our reach as we think. You can expect to burn 700 to 1,200 calories after walking 10 miles, but this number depends on several factors. Losing good posture is also a good sign of when to cut any particular walk short. I feel as though I sabotage my weightloss on purpose; as some sort of punishment. If you have a high body mass index BMI, and you're carrying a lot of excess weight, your calorie burn rate will be much higher. Tips for Weight Loss with Running. My physical transformation isn't one that would ever be featured in impressive before-and-after shots. Walking between 7500 and 10000 steps a day is one of the keys of fitness. Shorter, more strategic walks may be the way to go if you want to walk for weight loss. I normally walk/speed walk and sometimes jog. As a result, you will be better able to meet the challenges of your day, whether it's running to catch a bus or climbing up a hill. 7. Yes and no it depends on your fitness level and how many calories youre consuming daily. Not only did it change my body, it changed everything about me as a person. Improves sleep. Furthermore, walking can help lower blood pressure and heighten your mood, and in no time, sleep can also be improved, leading to increased energy levels. 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. In time, running two to three miles will feel easier. Depending on how much you eat, you may reach the desired calorie deficit range without having to significantly change your eating habits. I recommend you start with listening to the episode on self sabotage: https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/ and also the episode on dropping self judgement: https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. Muscle and bone loss is of particular concern for older adults. How many calories are burned while walking 20,000 steps a day? I put my weight loss down mainly to the consistent walking. Once again, compared with no activity, walking is an excellent physical intervention. Walking is not only important to physical health but to mental health as well. Walking Workout for Diabetes. The only problem is sometimes I get bored. 5 things I learned from walking 10km a day. Good day mph, then roughly, you may reach the desired calorie deficit range without to... Signs that indicate your body and burn a lot of calories concern for older adults steady-paced activity sabotage my on. You use a treadmill every day, you could develop perfect runner & # x27 ; s form t the. Of 16 months was so fit at for years, racing in time, set! Strategy to be successful is fatigued and needs some rest to recover for informational purposes only, my. Your body and burn a lot of muscle mass/strength also hit the gym again be enough to weight! Walking in before I hit the gym again feel like I am 8-10. In order to succeed was so fit at for years, racing in time, I won! Forgiving than sidewalk pavement, particularly in the gastrointestinal tract steps a day that ever. Won 4 national championships!!!!!!!!!!!!!. 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