Save my name, email, and website in this browser for the next time I comment. I started walking 10km a day during my holidays. If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. The Centers for Disease Control and Prevention lists walking as one of the best low-impact aerobic exercises for beginners. Bressack goes so far to point out that research has shown walking and yoga show similarities in how they both calm the body and mind. Michal is an exercise physiologist (MSc) and a veteran endurance athlete. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. 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. 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 at. Even if its just five or 10 minutes at a time, thats great. During walking (somewhere halfway) I like to stop and stretch my calves and quads. 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. While walking might sound simple enough, building up to 10 miles takes time, especially if you plan to walk 10 miles every day. Catching up on a great podcast or book on Audible can be therapeutic listens, as well. Aside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. 1 km has 1320 steps. Walking with flip-flops long distances makes my legs tired and my ankles swollen. Some studies have found that walking at a self-rated fast pace was associated with a reduced risk of early deaths from . This starts to slow down when as adults age. It's week 3 and you guys voted for me to walk 10km a day for 7 days. LONDON - One in 10 early deaths could be prevented if everyone engaged in a small amount of daily exercise, such as a brisk 11-minute walk, a large study said on . Thats very great. It has an ergogenic effect that helps me to walk further, longer, and more often. Step 1 Set aside about one hour for walking four days a week. Dr Leandro Garcia, of Queens University Belfast, emphasised that moderate activity did not have to involve what people normally thought of as exercise, such as sports or running. If you travel, running is a great way to explore, especially if you're running at least 10k a day. The repetitive nature of walking can be detrimental to the health of your feet, ankles, knees, and hips if you do not have the right level of support. I like to build on something most people are already doing and then attach a new habit to it, she says. Accumulating 75 minutes a week of moderate intensity activity lowed the risk of early death by 23%, they found. Regular walking helps maintain a healthy weight, decreasing cardiovascular risk factors. You just put on some shoes and get out to see some nature. "Walking is just as good as any other form of exercise," says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. The recommended walking distance per day is 5 miles. Working up mile by mile until you reach 10 miles per day will reduce your risk of overuse injuries. Over time, try walking at that faster pace for longer, or adding more quick intervals more often. I was wearing a weighted vest with an extra 20 pounds of weight for 3 weeks during my 10km walks. If youre a beginner, I would not recommend starting uphill walking. Is it bad to walk 10km a day? By Wendy Bumgardner Your email address will not be published. The best shoes for walking 10km a day are running shoes with thicker soles that provide extra support and cushion. However, if you could bring all equipment outside, it is much better to exercise in the fresh air outside. 2014;9(10). Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. This is especially important if you have any medical or orthopedic conditions that may limit your walking ability, says Dr. Sulapas. Unless you are extremely active and . One study investigated the effect of 12-week walking exercise on abdominal fat, insulin resistance, and serum cytokines in 20 obese women. Going any faster will result in you essentially jogging or running, which has other benefits and downsides compared with walking. Over time, when my body got used to it, I noticed that I can walk longer and I dont get so puffed when walking up the stairs. No sort of rest day is needed and you are fine for walking farther than that every day as well. Step 2 Warm up before every walking session by walking slowly for five to 10 minutes. Stretching after your walk is also important because it helps to reduce muscle tension and minimize muscle soreness. Walking 10,000 steps a day will burn about 300 Kcal. If some days you only have time for a quick walk and nothing else, thats fine. When you believe in your ability to do [an exercise], youre more likely to stick with it, she adds. Walking every day for weight loss can be a great way to burn calories and increase fitness. The easiest way to walk 10km a day and be consistent is to organize your daily schedule around your walking routine. In general, walking 10km a day (which is 14,080 steps) is considered an exercise that has similar health benefits to the federally recommended 150 to 300 minutes per weekof moderate-to-vigorous physical activity, according to the Physical Activity Guidelines Advisory Committee (PAGAC). However, when the outdoor temperature was higher (70 degrees or more) I was drinking at least one liter of water. Walking is also safe with one of the lowest exercise injury rates, according to a report by the US Department of Health and Human Services. The specific number of calories burned while walking 10 miles depends heavily on your body weight. According to online calorie calculators, walking uphill with a 3% incline burns twice more calories as walking on a flat surface. A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. The body changes on the rest days, and Im a true believer walking . 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. Does walking 10 hours do me any good? Take care if you have diabetes -related nerve damage . Walking up the stairs elevates the heat rate more and gets you out of breath, even if you walk slowly. In general, walking costs little compared with a gym membership or home gym equipment. Related: 10 Effective Morning Exercises for Weight Loss. It requires you to be active every day, without much rest. They then examined the association between levels of physical activity and the risk of heart disease, cancer and early death. Also, being low impact, walking doesnt put too much stress on your joints and tendons. This also challenges the lower body muscles to act as a resistance . We share the benefits of this exercise, plus provide. The most recent stats show that more than 145 million adults include walking as part of a physically active lifestyle. There are other ways to get in a great walking workout in less time. He loves to experiment and share his successes and failures to help busy men and women who want to lose weight. Instead of thinking about time, you can use landmarks or music to guide your intervals, Stanten says. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. A 2000 study published in the journal Hypertension Research found walking 10,000 steps per day or more is effective in lowering blood pressure, increasing exercise capacity, and even reducing sympathetic nerve activity in hypersensitive patients regardless of exercise intensity or duration. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. Journal of Physical Activity and Health. It's an excellent way to improve your physical and mental health, well-being, and overall quality of life. You dont need any prior or special knowledge or training to start.. Ineos Grenadiers's Tom Pidcock becomes the first British man to win the Strade Bianche. You can find stairs almost everywhere in the places like public parks, city centers, museums, shopping malls, coastlines, and churches. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings.. What is that? For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Many people consider 10,000 steps a daily target to remain healthy By Michael Mosley BBC These days it is hard to walk the streets without running into someone who is anxiously looking at their. I recommend my clients to train with weight and cardio five times a week with two recovery days, Julce says. Mark your walking time on your calendar so you won't schedule any other activities during your walking time. 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. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. Walk All Over Cancer (March) If you'd rather spread out your walking than take on one epic trek, sign up for this month-long challenge raising money for Cancer Research UK. Start out with 7,500 and aim to get above 10,000 steps a day. Aim for 30 minutes per session. Walking is a go-to cardiovascular exercise for some good reasons. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. For the best walking experience, its helpful to wear supportive shoes, walk on softer surfaces, and find pleasant, scenic routes. Workout can take 15 to 30 min, depending on what you do (lot of apps with good videos for doing it at home). A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. Exercising regularly is very beneficial in helping us destress and release built-up emotions. But as an example, a 135-pound woman can burn between 100 and 115 calories on a 30-minute walk, while a 30-minute run can burn about 250 to 270 calories. You can also do some warm-up exercises at home before you take your first step. 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. Additionally i work as a server for 3 days per week. Walking doesnt have to be intense, but if you want to challenge yourself a little more and get your heart rate higher, its easy to do. How to Step Up Your Workout with Walking Lunges, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Its so important that people find a good relationship with walking because for a lot of people, it may be their small opportunity for movement, says Mohr. One study have reported similar ergogenic effects of listening to music while walking. 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. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. On the other hand, when I walk in boots for longer periods I usually end up with some types of blisters and toe pain. There are also endless ways to walk. 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 mph).. Before walking, I recommend doing some dynamic stretches that will activate your sympathetic nervous system and make you ready for your workout. Feel free to play around with the increments. The rate of metabolic processes changes over the course of a weight loss journey, as our bodies adapt hormonally and neurologically (5). Your email address will not be published. All rights reserved. Aim to increase your jogging time each session, and alternate between walking and jogging. Bressack says one reason walking can be so accessible is because the only equipment many people need is a solid pair of sneakers. An 11-minute brisk walk every day could prevent one in 10 premature deaths worldwide, according to the largest ever study of its kind. 2. Walking is a form of mental health therapy for many people, Julce says. Better erectile function. I walk at least some part of my hour lunch break . So that's just what I did and it was much easier than I thought it would be!Please leave. An Australian grown business here to provide a simple way to learn about new perspectives. Walking needs to sustain your interest in the long . For newer walkers, people who dont exercise often, and those who arent averagely fit, a 10km walk will take a couple of hours. Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults.