is walking 10km a day good exercise

If thats the case for you, thats OK! Is counting calories and walking 10km per day good enough for losing Walking for Weight Loss: Steps to Success - Verywell Fit Walk fast to that next tree or the next house. We share the benefits of this exercise, plus provide. Overall, you can expect to burn 7001,200 calories when walking 10 miles, depending on several factors. If some days you only have time for a quick walk and nothing else, thats fine. You can also switch to cycling, swimming, or running if you prefer those activities. You can also do some warm-up exercises at home before you take your first step. Is Walking Good Exercise? Fitness Pros Explain Why It's So Ideal Plus, walking is simple, free, and easy to be active. There are dozens of studies that show the benefits of daily walking on cholesterol, hypertension, diabetes, and other chronic disease events. 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 people just getting started with fitness, walking is a wonderful form of cardio or aerobic exercise, Mohr says. Research on walking shows a range of benefits across multiple demographic groups. How to Get the Biggest Benefits of Walking - Consumer Reports Even if you can do only a single mile, following this program will have you walking the full 10 miles within 10 weeks. 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 10km a day is not bad. Sometimes finding the motivation to workout can be difficult because youfeel tired at the beginning of your workout. Walking 10,000 steps was just a market slogan and not science-backed. Step 1 Set aside about one hour for walking four days a week. The mental health benefits of walking include improved concentration, lower anxiety, stress, and reduced depression. How Many Calories Burned in a 10K Cycle? | livestrong On some days, we took it easy and walk less, whereas on other days we walk more (the record day was 28,321 steps, which is around 21.5km). Recently I came back from holidays and together with my wife we were walking over 10km a day with no gym and no dieting. I was craving sweets, salted nuts, chocolate, and pasta. 5 things I learned from walking 10km a day. For shorter races like the 5k and 10k, being loose and flexible will help your stride feel more natural on race day. In general, you can lose weight by walking 10km a day, as long as you stay within a calorie deficit and include resistance training at least twice per week. Weighted vests (also called hypergravity training) are good for walking because they add extra resistance and increase energy expenditure. 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. Bressack says she sometimes likes to leave her phone at homebut, as the mom of two toddlers, she also recognizes thats a rare luxury for most walkers. Walking a 10k is good if the athlete is injured, if one wants a good aerobic exercise that does not require much muscle and for beginners trying to improve. These may look stylish at night out or during your beach break, but they wont work for your daily weight loss walking. [Walking is] not going to completely eliminate it, but it can help reduce it and accelerate the muscle repair process. Walking can also help the body flush out waste productschemicals that are released in the body when our cells create and use energy to power through a tough workoutwhich may further boost recovery, says Mohr. You dont need any prior or special knowledge or training to start.. 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. 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. Strength training should be done at least two days per week, according to The American College of Sports Medicine (ACSM) recommends. As per studies, more movement, which can be measured by more steps or any other physical activity is important for good health. Stretching helps to loosen up muscles and wont make you feel tired the following morning. Let's calculate how many steps you would be taking everyday. This can be done at once or in chunks throughout the day for great regular exercise. This helps warm up the muscles and get the circulation going before you walk., (Heres what to do if walking causes lower back pain. 1. 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. 30 Minute Boosted Fitness Walk | Walk at Home - YouTube Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. 1. The science is clear that walking can drastically improve your health compared with sedentary activity. My point is that walking up the stairs kicks your butt more than walking flat. No sort of rest day is needed and you are fine for walking farther than that every day as well. For example, in terms of progressive goal setting, working up to walking 10 miles per day could be better than working up to 2 hours of walking per day (3). Treadmill Ratings & Buying Guide. But the same research also. 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. For my afternoon walks where I need a bit extra energy so I like more house, techno, and rock tunes. ), Starting slow is a great idea, as you can gauge the level of fitness you are currently at, says Dr. Sulapas. According to online calorie calculators, walking uphill with a 3% incline burns twice more calories as walking on a flat surface. Regular walking helps maintain a healthy weight, decreasing cardiovascular risk factors. 2019;62:80-87. doi:10.1016/j.jbtep.2018.09.004, Morgan AL, Tobar DA, Snyder L. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. And you dont need to walk at a particularly rushed pace to reap the benefits. If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news, said Dr Sren Brage, of Cambridges Medical Research Council (MRC) epidemiology unit. Walking 10km a day helps you burn fat and get in shape, improving your physical strength and health, as well as helping your mental health. 7. Walking is not a strength-based exercise, but if you haven't exercised in a while, you'll notice gains in leg strength as a result of regular walking. What is that? What is the difference between a long walk, running 10 km and running 10k? Yes, walking in place can be a great way to get exercise. a day: I take an early-morning walk with my dog for 30 to 45 minutes. Running and jogging - health benefits - Better Health Channel Is It Bad To Walk 10km A Day? - Vidar You need to gradually build up your strength and stamina which is what helps you walk further. For most adults, the average walking speed is around 3 miles (4.8 kilometers) per hour. During walking, the body gets quickly dehydrated and you can lose energy, feel lethargic, and start to feel muscle cramps. Walking: Benefits of an underrated form of exercise | CNN It can improve your health and wellbeing in many ways, and it can help you to live independently for longer. Traditionally, it was thought that to lose 1 pound (0.45 kg), you must burn roughly 3,500 calories more than your intake. After I was done, I didnt have any food cravings for sweets or chocolates (caffeine is a good appetite suppressant). First few days I completely forgot about drinking water (rookie mistake). So, a faster pace will equate to more calories burned per hour but less total walking time. For me, music is almost like caffeine. We recommend our users to update the browser. However, consider adding core, balance, and weight training for a complete fitness program. Before walking, I recommend doing some dynamic stretches that will activate your sympathetic nervous system and make you ready for your workout. For newer walkers, people who dont exercise often, and those who arent averagely fit, a 10km walk will take a couple of hours. This site shall not be liable for any damages arising out of . You can also raise your heart rate by adding incline to a treadmill workout or using a route with hills and stairs for an outdoor workout. You just need to make sure that you are taking proper care of your health. How Much Walking Is Best for Diabetes Control? - Verywell Fit A strong cardiovascular system can help you maintain a healthy weight and reduce the risk of . A small 2018 study from the American Council on Exercise and Western State Colorado University found that moderate-intensity activity can help athletes maintain endurance performance and power output compared to simply resting or doing active recovery at a vigorous intensity. Also, being low impact, walking doesnt put too much stress on your joints and tendons. Make sure you get enough sleep. Walking can help strengthen your heart, increase your lung capacity, and lower your blood pressure. 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. Workout can take 15 to 30 min, depending on what you do (lot of apps with good videos for doing it at home). (Learn more about walking for exercise.). Walking 10km a day can also prevent conditions such as type 2 diabetes while alleviating depression. 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. Even Easy Exercise Is Linked to a Longer Life. It was just walking around the city. 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).. This way I feel looser, especially if Im walking uphill. So, if you are getting a bit carried away on your daily walks, dont fret, it isnt a bad thing! Too much sitting: the population health science of sedentary behavior. 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. Healthline: Medical information and health advice you can trust. 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. Catching up on a great podcast or book on Audible can be therapeutic listens, as well. It's week 3 and you guys voted for me to walk 10km a day for 7 days. The same woman could burn up to 250. However, if you live in the places like Florida or Louisiana, youre not spoiled for choice. 1 While there is no absolute number of steps to achieve, most people do well with a goal of 10,000 or more daily steps. Yes, these shoes are incredibly comfortable for long-distance walking, but they look awful. I was drinking around 500ml of water during 90-minute brisk walking. 2010;7(3):299-307. doi:10.1123/jpah.7.3.299, Owen N, Healy GN, Matthews CE, Dunstan DW. Its one of the main things that I do on a daily basis to help manage my stress., Adding to Julces point about cortisol, Bressack notes, The cool thing is that studies have found stress hormones are greatly reduced just after a 20-minute walk. She says just that much activity helps me feel calmer, more positive. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 2010;38(3):105113. It requires you to be active every day, without much rest. The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking this distance. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Swimming You might call swimming the best workout. What does running 10 km every single day including weekends do - Quora Once again, compared with no activity, walking is an excellent physical intervention. Moderate-intensity physical activity is defined as activity that raises the heart rate and makes people breathe faster, but not so fast they cannot speak. 2. 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. Walking 10km a day is a lot because it takes between 90 to 120 minutes. We explain the, Walking lunges are a functional exercise that can be used to take your lunges to the next level. Walking 10 kms everyday will have a positive effect in your future. Unless you are extremely active and . 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. Katie Bressack, a board-certified holistic nutritionist and yoga instructor in Los Angeles reveals one reason lockdown periods during the pandemic may have contributed to higher rates of stress, depression, and anxiety: The more we sit, the more we feel low-energy in general, she says. Walking on steep ground causes the heart rate to constantly increaseand, as a result, the metabolic rate and calorie burn increase as well. Exercise and walking are excellent tools for controlling Type 2 diabetes and improving health for people with diabetes. Walking just 11 minutes a day could stop 10% of early deaths 7 Days of Walking 10km | Heidi's Health Kick Week 3 - YouTube Despite its simplicity, walking can have a profound effect on your physical and mental health. Matthews noted those without the stamina to finish a. Walking builds your stamina and theres a low risk of getting injured while walking. It's an excellent way to improve your physical and mental health, well-being, and overall quality of life. If adding a mile each week feels like too much, add half-mile increments. Your email address will not be published. Daily walk - 45-60 minutes minimum. 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. Stretching after your walk is also important because it helps to reduce muscle tension and minimize muscle soreness. doi:10.1097/JES.0b013e3181e373a2, Qiu S, Cai X, Schumann U, Velders M, Sun Z, Steinacker JM. At the gym, try a variety of cardio machines such as the elliptical trainer, stair climber, or rowing machines. 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. Dr Leandro Garcia, of Queen's University Belfast, emphasised that moderate activity did not have to involve what people normally thought of as exercise, such as sports or running. (Here are great options for reflective clothing for running and walking. However, there are some downsides to walking 10 miles per day. Thats very great. Weekly 75 minutes of moderate-intensity activity is half the amount recommended by the NHS. Improves Heart Health. If you have difficulty raising your heart rate into the moderate intensity zone, use arm motion, and good stride to walk faster or add jogging intervals to your walks. With type 2 . While many exercise options are available, few beat walking in terms of simplicity, low risk of injury, and low entry barriers to beginning a program. The practice of walking 10,000 steps a . 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. Better blood sugar control. Walking up a hill is very similar to walking up the stairs. Stretching before walking is good because it helps to increase your range of motion and prevent you from getting injured. As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. 5 of the best exercises you can ever do - Harvard Health Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. I felt like all the effort that I spent in the gym was coming right back on my dinner plate. Different duration of daily walking was associated with decreased mortality for younger-elderly men with or without critical diseases, independent of sociodemographic and lifestyle factors, BMI, medical status, disease history, and functional capacity. 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. The specific number of calories burned while walking 10 miles depends heavily on your body weight. So, eat good foods that can fuel your body. Like all of these experts, Julce says walking in and of itself is a good workout. Last medically reviewed on January 25, 2022. published in the British Journal of Sports Medicine. Required fields are marked *. She covers health and fitness, outdoors, travel, and finance. Exerc Sport Sci Rev. As your fitness level improves, you will start to notice that you can walk faster at a set distance in a shorter amount of time, or build the endurance to walk longer than the previous times, he says. Is Walking a Good Enough Form of Exercise? | EatingWell I have over 20 different playlists for walking, depending on the mood and time of the day. Why not make the 10k interesting? For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. 10 Things That Happen to Your Body If You Walk Every Day - Bright Side Apart from weight loss, walking has several other benefits. The music that you want to listen to while walking will depend on your mood, time of the day, and personal preferences. When you engage in physical activity, you burn calories. With this in mind, by all means, work up to 10-mile walks if they interest you. It has an ergogenic effect that helps me to walk further, longer, and more often. For the last 30 days, I added resistance training because I did not want to lose muscle. Walking Calorie Calculator - High accuracy calculation Better erectile function. 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. I'm not saying this will work for everyone, but maybe instead of going too . Happier mood. On top of that, walking can also lower your risk of getting breast and bowel cancer. This way you stimulate your frontal cortex by what is called novelty processing in neuroscience. However, if you plan to walk 10km a day, I dont recommend walking on just one staircase up and down. Plus, climbing the stairs also requires higher muscle activation in your quadriceps, glutes, and calves. Walking is a go-to cardiovascular exercise for some good reasons. 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. Journal of Physical Activity and Health. Walking is one of the best aerobic exercises that can help reduce the subcutaneous (the one you can pinch) and visceral (dangerous) belly fat. You can use YouTube videos like the one below. Walking up the stairs elevates the heat rate more and gets you out of breath, even if you walk slowly. Walking 10km a day uphill is good for weight loss because it allows you to increase the intensity, without increasing the speed. Finding a safe route is important, says Stanten. The greatest benefits were in those who walked 3 mph or faster ("brisk" or "very brisk" pace), but those walking 2.0-2.9 mph ("normal" pace) also saw a protective benefit compared with those not walking regularly. How Many Calories Do You Burn Walking Per Mile? So start with walking for 10 minutes after every meal.. That will allow you to push a bit and then have some time to recover before pushing again. 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. But remember, its important to take a couple of days off per week to rest and to try complementary exercises that develop strength and balance. This common pain is referred to as shin splints.