Saturday: Walk 50 minutes at a fast pace. Some people may develop a compulsion with having to walk 10 miles or having to burn X-amount of calories each day, according to a March 2017 article in Psychological Research and Behavior Management. 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?!" Walking 10 miles a day helps to strengthen your memory especially when it comes to the memory of older patients. . Im 187 lbs now, down from 226 in January. Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. At the typical walking rate, itll take you 23 hours to get to 10 miles. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. Plus, exercise can help develop endurance and improve the function of the heart and lungs. 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! , Hi Megan, this was very inspiring. Avoice insideme said youshould walk.. 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. See the 12. Feel free to play around with the increments. Decreases hypertension, reducing risks for heart attacks and strokes. Walking is great for the body and the soul too. After walking, stretch your leg and calf muscles for 20 seconds to cool down your activated muscles. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. And that four stone was four stone I didnt intend to lose, so bonus for me! Its nice to meet another Megan who spells their name the same as me! Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. 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. 8. Hi Megan! I started actively walking g for 30 to 45 minutes a day. Rebecca Thomas began her major weight loss journey with a walk. with that said, after 5 months Ive lost 20 lbs starting at 182 lb down to 160 lbs walking on my treadmill became an addiction. If thats the case for you, thats OK! I did a very similar thing and lost about 40 pounds. Changing his diet and walking 10,000 steps a day started a 160-pound weight loss transformation. The main factor affecting calories burned from walking is your body weight. 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. 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. I can walk even if Im extremely tired. The number of calories may slightly vary if your weight is either more or less than 155 lbs. 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). then in my late 30s I started the menopause! 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. 20 Tricks to Walk 8,000 steps A Day in 3 Weeks, Make The Most Out of Running and Weight Loss, 10 Unbeatable Tricks to Use When Walking to Lose Belly Fat, 12 Tips on How to Burn the Most Calories On A Treadmill, Copyright 2020 Flab Fix - All Rights Reserved |, Everything You Need to Know About Revitaa Pro, VigorNow reviews: Is it a scam or not? Walking consistently on a regular basis is fantastic for your health, so even if youre usually doing shorter walks, youll reap many benefits. Just walking 1-2 miles a day may be enough to lose weight. Similarly, a male of height 6 and weight 180 lbs. Last medically reviewed on January 25, 2022. 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. 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. My 80 pound weight loss didnt beginwith a diet. Here's how it works: Breathe in for four steps. After two months of walking, I lost 10 pounds. 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. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. It cleared my head, helped me see what I wanted more of in my life. The two main strategies for working up to 10 miles per day are: Depending on your current fitness level, walking even a single mile may be either challenging or relatively easy. 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). We talk about protein post workout, post workout meal, intermittent fasting. Your recipes are delicious and your advices are very helpful. If you consistently do the same cardio regimen (i.e. In 2010, Thomas, a restaurant owner who was overweight at the time, decided to go outside and explore the trails near her home in. The specific number of calories burned while walking 10 miles depends heavily on your body weight. I know exactly what I need to do to lose weight and get fit again, but I just cant get myself to do it. 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. I lost 12 KG in 3 months. If you're actually walking 10 miles, you could be burning up to about 1,100 calories daily, depending on your weight, pace and incline. It took me a bit, but I realized my goal was to walk a mile every day. People colonized every continent by walking long before they rode animals or cars. Walking 10 miles a day takes a long time. As days . Walking keeps the heart strong, which decreases your risk for cardiovascular disease while improving muscular endurance and bone strength, ultimately leading to a reduced risk of osteoporosis, per the Arthritis Foundation. A slower pace would obviously take you longer. 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. Using these METs values, you can calculate the number of calories burned walking 10 miles at various speeds and weights using the following equation to determine energy expenditure: Calories Burned Per Minute = METs x 3.5 x (your body weight in kilograms) / 200. And Does It Work? In other words, would walking that much be overdoing it physically for your current fitness level? I still shoot for 10,000 steps every day, but it's easier to let life get in the way when I don't have a jagged limestone coastline to walk, or a jungle trail to explore just minutes from where I'm staying. I encourage anyone to exercise however you like, but walking about 2 hours a day is indeed a life changing habit to adopt, I promise. Couch To 5k + Plan2. Posted on February 23, 2023 by Constitutional Nobody. 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. Sometimes dreams arent as far outside our reach as we think. SUCH a great journey and I appreciate you sharing it with the blogosphere. With every pound I lost, part of the old medied. Which Is Better for Your Health: Walking or Running? First things first to try to safely lose 1 to 2 pounds weekly (the recommended amount), you need to create a calorie deficit of approximately 500 to 1,000 calories a day from your typical diet, per the Mayo Clinic. 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? 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. 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. While walking has amazing health benefits, walking 10 miles a day is not the best approach for weight loss. Many popular races cover 5- or 10-kilometer distances and make great outings for long distance . This is a very inspiring history! http://bit.ly/KeltieOConnorSubCheck out my top videos! Poor posture is one of the first signs that indicate your body is fatigued and needs some rest to recover. Great Post! That's a lot of benefit. 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. To build up to 10 miles, start by walking a single mile. Ive noticed my endurance is a lot better as well. You'll enjoy walking more and more if you walk a mile every day Shutterstock Let's face it: one of the reasons it can be difficult to walk a mile every day is because it takes motivation to commit to the practice. 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. Im glad you liked it. Hi Janelle, are you listening to my podcast? 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. 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 . 2023 Vox Media, LLC. I hadnt been active in over decade due tomy avascular necrosis,but something pulled me toward that path. have never been able to lose weight and now im 64 and 80 pounds overweight, MEGAN THIS STORY IS BEYOND INSPIRING! More recent research shows that this 3,500-calorie rule may be a bit of an oversimplification, however. When I cant run anymore, walking will replace it . Going any faster will result in you essentially jogging or running, which has other benefits and downsides compared with walking. That's about 50 minutes of walking five days per week. I can walk forever tho! The terrain around the world can vary a great deal. It just shows that something small can have a really big impact. I am chopping my hair this Friday and donating it in memory of my niece who passed from cancer. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. 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! Walking also increases energy expenditure and is an efficient and cost-effective way to burn calories. One of whichwas losing weight. A life where I lost 80 pounds, taught myself to cook, take beautifulpictures of food, started thislittle blog that transformed into my primary source of income and led me to the path of becoming a nutritionist and starting my own private practice. Walking 4 miles a day also lowers blood pressure, especially in women who are post-menopause, and strengthens the heart's muscles. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. 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. Having you been walking for weight loss and not losing weight? That and eating a little below your caloric needs will help with weight loss and great for the cardiovascular system too! 4) HELPS TO CLEAR YOUR HEAD:- If you maintain a . This was a huge triumph. Now travelling around Canada trying different workouts, sports, \u0026 fitness trends. or just trying to pet all the dogs. At that time, I didnt run, cycle, swim, lift weights or do any of the things I do today. However, the truth about weight lifting, distance running, and endless forms of intense cardio is that (1) they are VERY stressful on the body, even though they feel good, and are very rewarding, (2), they are high-risk for injury, (3) they dont burn enough calories, and (4) you simply sometimes dont have the energy to push yourself to the limit. Try to walk for 30 minutes continuously around the neighborhood or around the block. If you have the mindset that you want it to happen fast, the weight will come back and any shortcuts you take will result in losing water and muscle. In my late teens I got into working out vigorously, and it had great effects. She holds two Masters Degreesone in Exercise Science and one in Prosthetics and Orthotics. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. Morning: 5 minutes normal walk + 2 minutes brisk + 1-minute high-speed walk + 5 minutes normal walk. Start at a pace that's comfortable for you. As thoseparts died, anew me emerged. Walking With Too Much Intensity You have to be in a caloric deficit with your diet to lose weight. 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. I am a master hair designer from NYC and have been extremely skinny and active my entire life until I was diagnosed with AVASCULAR necrosis. Along with building an aerobic base, improving your health in general, and helping maintain a healthy weight, one of the main benefits of walking 4 miles a day is that it's a doable exercise goal for most people, even if you've been inactive for some time. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. The tragic incident occurred on Monday at Spanish Lakes Fairways, a 55-plus community located in . However, there are some downsides to walking 10 miles per day. If you can comfortably walk a mile in 1520 minutes, add another mile to that walk. Reduces stress. Great job. The only disadvantage to this regiment over others is that it takes 2 hours! If adding a mile each week feels like too much, add half-mile increments. 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. Ive moved back home, am genuinely happy, feel blessed, and trying to be grateful for everything that I have. I could not agree with you more on the extreme fitness obsession Michelle. 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