is walking 10km a day good exercise is walking 10km a day good exercise

Historically, when I was doing daily high-intensity workouts like T25 or P90x, I also noticed that my appetite is going up, and my food intake had almost doubled. Walking 10 miles a day is a big goal and may be unrealistic for some people. It was also enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%. Walking 10km a day is a great form of cardio that not only allows you to burn calories but also helps to reduce stress. If you have diabetes, walking can help lower your blood sugar and your weight. Walking is the perfect exercise for many people. You can lose weight by walking 10km a day, as long as you stay consistent and you wont alter your eating habits. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. I felt like all the effort that I spent in the gym was coming right back on my dinner plate. It's actually recommended that a healthy person walks about 5 miles / 8km every day. You can simply start extra slowly, giving your body five minutes or so to wake up and get blood flowing to all the muscles that need it, says Stanten. Try adding some high-intensity intervals into your walk, says Stanten. You also strengthen your muscles and continue to improve your physical abilities. Walking is also a good exercise for practicing social distance, Dr. Sulapas says. Walking 10km a day is not bad. Walking 10km a day was a good idea because I didnt feel like Im exercising, so I managed to keep my food intake the same as before. However, consider adding core, balance, and weight training for a complete fitness program. They recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity or any combination of those two exercise intensities. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. 1 km has 1320 steps. Dont crank up your playlist so loudly that you cant hear cars, bikers, or pedestrians around you. For beginners, I dont recommend going cold turkey and starting walking 10km right away. Stress, distractions, and unwanted emotions can trigger overeating. Also, being low impact, walking doesnt put too much stress on your joints and tendons. Walking 10km a day will also have a positive impact on your mental health. I had a few days off where I just wasnt ready to do any walking because I was either busy at work, or my body was just too sore to walk another day. You can listen to music or podcasts, socialize with a walking partner, or just enjoy the time outdoors. 30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regualte our bowel movements. One of the best things you can do for your body when starting to walk long distances is to add a stretching routine, ideally for the whole body. Next, learn how easy it is to walk more steps per day. Cardio exercises offer numerous health benefits, including: burning calories and fat for weight loss lowering cholesterol helping prevent or manage. Im 62kg, 170cm and work out 5 times per week. Excess calorie (Average): calorie intakecalorie burned300kcal/day. Journal of Physical Activity and Health. Walking 10km a day is a lot because it takes between 90 to 120 minutes. Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that's readily available to you. Brisk walking, dancing, riding a bike, playing tennis or hiking can all substantially cut the risks of early death, cardiovascular disease, and certain cancers, including those of the head and neck and myeloid leukaemia, Cambridge University experts have found. (Here are great options for reflective clothing for running and walking. Walking is one of the best aerobic exercises that can help reduce the subcutaneous (the one you can pinch) and visceral (dangerous) belly fat. After walking 10km a day, I like to spend more time doing a variety of stretches for the whole body. Here I was usually drinking coffee together with a bottle of water. Walking 10 km is a lot. They then examined the association between levels of physical activity and the risk of heart disease, cancer and early death. A 10km walk is a great amount of time to relieve lots of mental burdens while working on your overall health and wellbeing. With degrees in psychology and cultural media studies, she assisted with a clinical research project at the Cleveland Clinic and is a certified group fitness instructor, the owner of two irresistible rescued dogs, and the partner of a physician leader in healthcare quality who is also a stage IV lymphoma survivor. Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. Required fields are marked *. Amy is a freelance journalist and certified personal trainer. That will allow you to push a bit and then have some time to recover before pushing again. Walking 10 kms everyday will have a positive effect in your future. Plus, walking is simple, free, and easy to be active. My calves felt like rocks and my lower back hurt. (approx) So you are walking 13200 steps everyday! Better blood sugar control. I never go outside walking without any music or podcast. Apart from weight loss, walking has several other benefits. Pick a faster-paced song and walk to that beat, and then use a slower-paced song and walk to that beat, she suggests. Walking can improve your circulation and aerobic fitness, control blood pressure, improve blood sugars, as well as decrease stress, says Ivan Sulapas, MD, primary care sports medicine physician and assistant professor of family and community medicine at Baylor College of Medicine in Houston. I think it should be part of your fitness routine, regardless if you want to torch extra fat or not. Recently I came back from holidays and together with my wife we were walking over 10km a day with no gym and no dieting. Although benefits in strength are. But if you want the best results, how to combine those two? If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. Walking Workout for Diabetes Focus on your exertion instead, which is measured by your heart and breathing rate. Walk fast to that next tree or the next house. Derek Haight, Ph.D., a senior biomechanics researcher at Nike, said that uphill walking may be an appropriate exercise for obese individuals. To tally up your formal exercise plus your additional walking throughout the day with the goal of reaching 10,000 steps in total, here's the math: Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. For that reason as well, Bressack says science suggests both work to help reduce our cortisol levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Walking 10km a day will build up your muscle strength from your feet to your arms as you engage your whole body. This way you stimulate your frontal cortex by what is called novelty processing in neuroscience. By making the muscles stronger, they will support the joints and tendons which helps prevent injury. Your pace will matter less in regards to the total number of calories burned. Try this if you are off your diet goals for a day or two. If you've been walking to reach your weight loss goals but are finding they remain out of reach, try these strategies. All of the gyms have a treadmill with adjustable inclines up to 15 percent. At that pace, it would take 2.5 hours to walk 10 miles, for a total of about 878 calories for the 155-pound person and 1,048 calories for the 185-pound person. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings.. But, especially for loosing weight, the devil is in the details. Walking improves your physical and mental well-being. For newer walkers, people who dont exercise often, and those who arent averagely fit, a 10km walk will take a couple of hours. Peter C Terry, Ph.D., a Professor of Psychology at the University of Southern Queensland says listening to music is associated with more positive feelings, improved physical performance, reduced perceived exertion, and more efficient oxygen utilization.. Copyright 2023 Vidar - All rights reserved. Calorie restriction ensures youre burning stored fat and losing weight, whereas resistance training helps to maintain lean body mass. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Start with brisk walking. (Find out whats your walking IQ.). (Learn more about walking for exercise.). Step 1 Set aside about one hour for walking four days a week. Walking every day for weight loss can be a great way to burn calories and increase fitness. Walking 10,000 steps was just a market slogan and not science-backed. According to online calculators, you burn 2 extra calories for every extra pound that you wear. Diabetes Care. Both yoga and walking are meditative movements that connect our body with our mind and breath, she says. You can walk for exercise in many settings, both urban and rural. 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). For many people, running is a vigorous exercise, while walking tends to be moderate in . Alex Murdaugh sentenced to life in prison for murders of wife and son; Biden had cancerous skin lesion removed last month, doctor says; White supremacist and Holocaust denier Nick Fuentes kicked . Muscle tone and weight loss (in overweight cases) may also be achieved through walking. Try to walk about every other day. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. Traditionally, it was thought that to lose 1 pound (0.45 kg), you must burn roughly 3,500 calories more than your intake. Aim to increase your jogging time each session, and alternate between walking and jogging. I choose to walk 10km a day to lose weight not only because its easy, but also because it helps to clear my head when I work on difficult tasks, and I can do it randomly during the day, even in my suit. Walking does not provide sufficient intensity for higher level athletic improvements. On the recovery days, I recommend walking or chill yoga. Sitting for more than an hour at a time raises your risks of cardiovascular disease and diabetes. ), Dr. Sulapas often recommends stretching the lower-body musclesquads, hamstrings, calvesafter a walk. A 10km walk can take anywhere between 90 minutes and 2 hours to complete. It has an ergogenic effect that helps me to walk further, longer, and more often. I walk at least some part of my hour lunch break . 5 yr. ago Is it bad to walk 10km a day? Some studies have found that walking at a self-rated fast pace was associated with a reduced risk of early deaths from . Read our, How to Walk Faster: Form, Stride, and Building Speed, How Fast You Should Walk for Fitness and Weight Loss. Enhanced blood flow is going to improve recovery and help ease muscle soreness, she says. Your email address will not be published. Yes, walking in place can be a great way to get exercise. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. So that's just what I did and it was much easier than I thought it would be!Please leave. Walking 10km a day can also prevent conditions such as type 2 diabetes while alleviating depression. After I was done, I didnt have any food cravings for sweets or chocolates (caffeine is a good appetite suppressant). Like all of these experts, Julce says walking in and of itself is a good workout. If you travel, running is a great way to explore, especially if you're running at least 10k a day. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. 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. Help keep your weight steady. Youre already in the habit of eating breakfast, lunch, and dinner. Yes, Im addicted to music because it helps me to boost my energy and enhance my mood almost immediately. In the beginning, it felt really hard, especially when I was walking uphill. readmore Walkers who log 10,000 steps per day consistently are more likely to achieve the recommended amount of moderate physical activity and reduce the effects of being inactive. If you add 30 minutes of regular brisk walking to your routine, you can burn more than 150 calories per day. Walking up the stairs elevates the heat rate more and gets you out of breath, even if you walk slowly. Happier mood. Is walking in place good exercise? Walking long distances takes substantial amounts of time. Walking 10 miles per day is an effective way to support weight loss. You can find stairs almost everywhere in the places like public parks, city centers, museums, shopping malls, coastlines, and churches. Stretching helps to loosen up muscles and wont make you feel tired the following morning. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition. This is also a good starting position if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.. Walking up a hill is very similar to walking up the stairs. In fact, it has even been argued that our gait is selected naturally for the purpose of conserving our carbohydrate (CHO) stores (blood glucose, and muscle and liver glycogen ), thereby leading to our selectively metabolising fat. a day: I take an early-morning walk with my dog for 30 to 45 minutes. In that case, I purposefully added a day off and committed to walking more on the weekend. In general, walking 10km a day is enough exercise, as long as you incorporate additional resistance training. I recommend listening to podcasts, audiobooks, music, or another form of entertainment from your phone. Before you get started, take care of the following preparations for a successful walking workout: Once you're ready for your workout, follow these steps: If you cannot yet comfortably walk for 30 minutes at a time, you should gradually increase your time. The science is clear that walking can drastically improve your health compared with sedentary activity. Related: 10 Effective Morning Exercises for Weight Loss. They also help to increase peak running speed, and leg stiffness to generate higher force, and enhance running economy. The music that you want to listen to while walking will depend on your mood, time of the day, and personal preferences. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. However, if like me you prefer to train outside, you can try to find some places with an outdoor gym and use that together with your walking routine. Make sure they fit properly and support your feet, and avoid these shoe mistakes that may be giving you foot pain. I also find its a form of meditation when Im overwhelmed, when I have a lot going on.. If someone has an ongoing hip, knee, ankle, or foot issue that may limit their walking ability, I recommend seeing a sports medicine doctor to see what safe exercises they can do, he adds. Still, average hunter-gatherer men and women walk about 9.5km (six miles a day), respectively, in order to hunt or collect food. I tried this many times and it gets tedious. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. The downsides can be summarized as follows: A typical walking pace is 1520 minutes per mile. Walking wont necessarily tone you unless you are adding resistance, she explains, quickly adding: But, I definitely give walking two thumbs up.. 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. link to Best Peloton Walking Classes (And why you need them), link to Walking After Yoga (Everything you need to know), how to use a weighted vest for weight loss. It is best to walk every day because daily walking allows the good effects to accumulate. Experts recommend adults get at least 150 minutes of moderate-intensity aerobic activity each week. Walking can: Strengthen your muscles. And walking is an ideal exercise for fat metabolism. Julce, who works full-time as a registered nurse, adds that walking can be a safe workout not only for physical fitness recovery, but also for an individual whos getting over an illness or medical procedure. It also puts less pressure on your joints. Unless you are extremely active and . For example, walking is a great exercise to help patients with high blood pressure or diabetes, but make sure your doctor knows the activities youre doing and can advise you accordingly. So, walking 10km a day can help you improve your fitness as well as offering a range of other health and wellbeing benefits! But what weve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.. Here's how Amanda gets to 10,000 steps (and sometimes as many as 14,000!) Many activity monitors now have inactivity alerts to remind you to get up and move. Mar 1, 2023, 6:02 PM SGT. The researchers calculated that if everyone in the studies had done the equivalent of at least 150 minutes a week of moderate activity, about one in six (16%) early deaths would have been prevented. Im not a shoe expert but I know from experience that losing weight from walking 10km a day wont happen overnight so I recommend you get yourself a pair of comfortable shoes. Walking distance can be a tricky concept for the average person. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. We recommend our users to update the browser. At the end of the day, I was feeling weak and tight in my muscles. Walking 10km a day uphill is good for weight loss because it allows you to increase the intensity, without increasing the speed. Your stamina will also increase, and you might find that you start jogging as well as walking. However, the weight started to go down and I didnt feel hungry (which is why Im so excited about this process). In my previous life, I was an exercise physiologist, working for British NHS, Canyon Ranch Tucson, Regent Seven Seas, and Oceania Cruises. 1. Exercise and walking are excellent tools for controlling Type 2 diabetes and improving health for people with diabetes. Weekly 75 minutes of moderate-intensity activity is half the amount recommended by the NHS. You just put on some shoes and get out to see some nature. Yes, these shoes are incredibly comfortable for long-distance walking, but they look awful. 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. So, eat good foods that can fuel your body. Once again, compared with no activity, walking is an excellent physical intervention. Dr. Sulapas recommends noting how much you can do in a week; then increase the distance or time by about 10 percent the next week. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. When it comes to mental and physical health, the need for regular exercise cant be overstated. For the first few weeks, I was only walking. One of the best exercises you can do is walk every day. Walking is great for individuals who have been sedentary or [had] injuries, she says. "The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Build up your muscle endurance slowly and introduce hills maybe every two days. 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.