Sunday: Walk 60 minutes at a moderate pace. I absolutely love it, walking fast is just as good as running slow. But I got 39 lbs less to prove her wrong. I am chopping my hair this Friday and donating it in memory of my niece who passed from cancer. 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. To accomplish this goal walking three days weekly, aim to walk 83 to 100 minutes during each . The table below shows approximately how long it takes to walk 10 miles at different walking paces: Walking 10 miles a day burns a lot of calories. Ive noticed my endurance is a lot better as well. Therefore, if you walk 10 miles every day, and have the same intake of calories, you will lose 0,55 pounds per day or 16,71 pounds per month. Walking alone will not result in weight loss. Start out warming up with a five-minute, slower paced walk. You just don't realize how much cardio walking can offer, and if you shoot for a goal such as 10 miles a week, you are sure to fill in your cardio requirement. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. I came dead last but crossed that finish line anyway. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. If youve been doing the same thing for a long time, its time to change things. Hi Im Keltie, and you can think of me as your friendly neighbourhood fit chick! The good news is that even if you dont have a way to capture this data, you can estimate the calories you burned walking 10 miles a day using the metabolic equivalents (METs) for walking at different speeds. 7. You can very easily put back half or all of those calories burned by mindlessly snacking or eating a heavy meal. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle. Even if you are only walking 10 miles a day one or two days a week and doing shorter workouts on the other days, its still really important to do all of the little things that support your overall health and recovery. Walking 10 miles a day takes a long time. In other words, would walking that much be overdoing it physically for your current fitness level? At the typical walking rate, itll take you 23 hours to get to 10 miles. At 65 and 160 lbs I started walking 4 times a week. I enjoy cycling indoors more than walking. Suddenly, the world was full of new possibilities. But walking is amazing. Walking 4 miles a day also lowers blood pressure, especially in women who are post-menopause, and strengthens the heart's muscles. Our website services, content, and products are for informational purposes only. The other days I usually do 3-5 miles. I think I MUST start walking now. She holds two Masters Degreesone in Exercise Science and one in Prosthetics and Orthotics. And yes I am on medication for the depression but still struggle. 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. Walking 10 miles per day is an effective way to support weight loss. 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. Sure! So therapeutic . Thu 28 Aug 2014 19.05 EDT. Walking can help protect you during cold and flu season. 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. Here is basically the schedule. And because it's not so easy to cut all those calories out of your daily diet, walking could help out, because it's a cardio exercise and cardio burns calories. But is walking 10 miles a day a good approach to lose weight? Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. 3. Just a cliche girl trying to live her best life, hoping to inspire you to do the same. 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. Im 187 lbs now, down from 226 in January. I could breathe. 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). 1 Walk at an easy pace for another 4 to 5 . 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. 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. This ishow I lost 80 pounds walking. Doing so can lead to health benefits including reduced risk of heart disease, diabetes, anxiety, depression, and dementia. 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. It definitely changed me. If you consistently do the same cardio regimen (i.e. 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). Shorter, more strategic walks may be the way to go if you want to walk for weight loss. According to the American Heart Association, walking for 30 minutes reduces the risk of coronary . 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?!" The first week 10 minutes, the next month20 minutes the month after 30 minutes, then 40, 60, 90 and eventually I was walking8-9 miles at a 12-13 minute per mile pace. Love this! 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. Learn more about my weight loss programs HERE. Risk to your mental health: It can also get you too focused on the numbers if weight loss if your sole goal. Repeat the interval four times. I used to do every single thing I could to avoid exercise but now walking five miles a day is an absolute necessity for me, and something I will be doing every single day for the rest of my life. As in walking! been leading a sedentary lifestyle). It also does not require a gym membership or expensive equipment. If you have time to kill great. My point is, not everybody likes the gym or can afford personal trainers and whatnot. It also reduces anxiety symptoms. Additionally, walking can support a weight loss program, particularly when combined with dietary changes. I was just sick for about a week and have been trying to get more walking in before I hit the gym again. As thoseparts died, anew me emerged. Im 190 pounds and I want to be 160 pounds. 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. In fact, weightloss wasnt even a thought in my mind. Wonderful to hear! The number of calories may slightly vary if your weight is either more or less than 155 lbs. Prior to having children I was fit and only weighed 104 lbs. I started actively walking g for 30 to 45 minutes a day. Walking is a great way to get started if you have been sedentary for awhile. I committed to a goal: 20,000 steps a day, or about 10 miles. 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. But in other times, where duties keep me anchored to my desk or I take on more writing clients, I've grown to be much more sedentary than I was in high school or college, when I played sports or at least went to the gym regularly. UPLIFTS MOOD All I could do was cry while reading this. Likewise, a person weighing 185 pounds (83.9 kg) would burn about 419 calories walking at a 15-minute mile pace for 1 hour (4). It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. With high gas prices making commuting more difficult, it's time to remember that walking is the original renewable energy. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. We know what to do, but we dont know how to support ourselves and show up for ourselves. 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. This is a very inspiring history! Walking is widely recommended by doctors and psychiatrists to help uplift mood. Roman legions, each soldier carrying 70 to 100 pounds of equipment, considered a 20-mile march a good day. As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people. You could be overdoing it. I can walk forever tho! And if they did get sick, it was for a shorter duration, and their . Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. According to the American Council on Exercise, a 155-pound (70.3-kg) person can expect to. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Im sure this will be very inspiring for so many people! It cleared my head, helped me see what I wanted more of in my life. I also gained about 50 pounds. The key with walking is that you have to be someone who hasnt been active (i.e. While walking might sound simple enough, building up to 10 miles takes time, especially if you plan to walk 10 miles every day. Walking is an efficient way to burn calories and lose weight. Im glad I found you and follow you on Instagram. Your recipes are delicious and your advices are very helpful. That's a lot of benefit. However, consider adding core, balance, and weight training for a complete fitness program. Which shouldnt discourage you at all. I bring you guys on a Full Day of Eating. But the weird question i have is that I noticed that it takes me less time than it did before to complete my circuit. 4. 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. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. I live in the UK and I need to lose 40 pounds of weight. I think that people underestimate the power of walking, but its a pretty decent workouts! One of whichwas losing weight. Monday: Rest. It completely ruined my life, I couldnt stay active as it stole all my energy levels, so I started walking the menopause away and I love it. Congratulations! This is how you get the cardiovascular benefit that will help you lose weight. So imagine how much struggle i went through diet to lose. 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. You can walk for 30 minutes in the morning and 30 minutes in the evening. Walking is a fantastic activity to maintain good health and walking for even 30 minutes a day will be enough to whit your waistline. Its so calming, easy on the joints, and is great for cardio. So far I have lost 43 pounds since June 1. Incorporating HIIT into your walking workout is simple, according to Sansone. It goes along with our fast pace society and desire to do more, more and more. Every nightfrom that day forward, I walked. When youre walking, you can listen to music, listen to videos, debates, the news, or simply enjoy the scenery. Well, seriously started it. 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). 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). Best Nike Shoes For 20233. I walk at least five miles a day, every day, and it has completely and utterly changed my entire life. This was a huge triumph. Im at my heaviest. 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 am going to follow your lead and hopefully by August Ill also have lost 39 ibs. Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead. My body confidence was low, and it felt like my inner critic's voice was louder than it had ever been. 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. 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 beganwith a walk. I average 12-14 minute miles. 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. That amounts to around 820-850 calories for a 10-mile walk. 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. People colonized every continent by walking long before they rode animals or cars. Before, I couldnt walk up a flight of stairs without wheezing. It really is underrated. Will I Lose Weight by Walking 1.5 Miles a Day? Remember what works for one person wont necessarily work for another. I definitely recommend you do because this is exactly what I discuss in my podcast episodes. Allow Time to Adapt. 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. Basically, the U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week not a specific number of steps . Try to walk for 30 minutes continuously around the neighborhood or around the block. 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. The average walking speed is about 3 miles per hour and according to the Mayo Clinic, the number of calories you'll burn depends on your walking speed. Great job. (But keep in mind that healthy eating habits are crucial for maintaining weight loss.). 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? The terrain around the world can vary a great deal. Thanks, Heather! Our bodies are made for walking but sometimes we forgot that. An average person of 155 lbs. http://bit.ly/KeltieOConnorTopVideosLETS BE FRIENDS! 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. When youre trying to lose weight, walking will help your pounds shed off quicker. By simply walking for 2 miles a day, you're increasing your heart rate and thus, providing blood circulation throughout your body, helping you heal faster, providing yourself with a sharper mind, and ultimately helping your heart become stronger. I agree that many discredit walking for weight loss. Endurance is your ability to keep going. At this point, youre likely familiar with the benefits of walking and the methods you can use to incorporate walking into your routine. You can study flashcards, catch up on phone calls or e-mails on your smart phone, or converse with a friendanything you can imagine! But along with that i have completely , no white intake ( sugar,pasta,bread,bakery items and rice). ", Psychological Research and Behavior Management: "Compulsive Exercise: Links, Risks and Challenges Faced", Laura Chapman, NASM-certified personal trainer, Physical Activity Guidelines for Americans: "Active Adults", American College of Sports Medicine: "Starting a Walking Program", Cleveland Clinic: "What Is the 12-3-30 Workout? Risk to your mental health: it can also get you too focused on the numbers weight... Without wheezing your sole goal great for cardio i started walking 4 times a and... 1 or 2 nonconsecutive days off from walking per week is a fantastic activity to maintain good health and services... Me as your friendly neighbourhood fit chick incorporating HIIT into your walking workout is,. Less time than it had ever been out warming up with a five-minute, paced! Your routine are very helpful youre walking, you can think of me as your friendly neighbourhood fit!! 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You want to be 160 pounds to 5 better than taking one long walk at an easy pace for 4... Cardio regimen ( i.e dead last but crossed that finish line anyway society and desire to do the same regimen!
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