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

It really lifts your spirits. (Learn more about the healthbenefits of nature.). Walking is the perfect exercise for many people. Does walking 10 hours do me any good? 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. This can be done at once or in chunks throughout the day for great regular exercise. Enhanced blood flow is going to improve recovery and help ease muscle soreness, she says. Walking 10km a day can also prevent conditions such as type 2 diabetes while alleviating depression. However, there are some downsides to walking 10 miles per day. It requires you to be active every day, without much rest. 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. In general, you may be not losing weight even though you walk 10km a day because youre too early in the process and you dont see the results yet. Walking is a simple yet effective cardio exercise that has a low risk of injury and costs little compared to a gym membership. Walking on steep ground causes the heart rate to constantly increaseand, as a result, the metabolic rate and calorie burn increase as well. 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. 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. 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. I dont usually listen to audiobooks when walking because I find it hard to focus on the storyline while exercising (my wife can watch Netflix series while walking without any problems). But is walking good enough exercise? With type 2 . While its always good to do some stretches after a walk when you can, its not totally mandatory every time, says Stanten. You need to gradually build up your strength and stamina which is what helps you walk further. I get pain in the front of my legs when walking. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings.. 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. Exerc Sport Sci Rev. Toned muscles. The music that you want to listen to while walking will depend on your mood, time of the day, and personal preferences. Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. Plus, even for the coziest homebody, Bressack says stepping out for some fresh air and a change of scenery usually takes minimal effort, but delivers major benefit. It's actually recommended that a healthy person walks about 5 miles / 8km every day. We had no access to a gym, no resistance bands, and we didnt take our yoga mat. PLoS ONE. The goal is to average 10,000 steps a day throughout the month of March, and it's up . 6. Improves blood flow. 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. A 10km walk can take anywhere between 90 minutes and 2 hours to complete. a day: I take an early-morning walk with my dog for 30 to 45 minutes. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition. Overall, adopting a healthy lifestyle and staying active every day is the best way to lose weight healthily. 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. [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 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. 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. Walking your dog, hiking, sight-seeing, power-walking, treadmill striding, and mall walking are all legit ways to get some steps in. Workout can take 15 to 30 min, depending on what you do (lot of apps with good videos for doing it at home). If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. In general, it is better to work out in the gym because outdoor gyms do not offer such a variety of machines and equipment as indoor gyms have. 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. 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. I have over 20 different playlists for walking, depending on the mood and time of the day. 2023 Dotdash Media, Inc. All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. You can also do some warm-up exercises at home before you take your first step. I recommend my clients to train with weight and cardio five times a week with two recovery days, Julce says. For example, I can walk 10 minutes upstairs without taking a break, whereas my wife starts huffing and puffing after a minute or two. Wearing a pedometer or checking an activity app on your cell phone can help you be active. A strong cardiovascular system can help you maintain a healthy weight and reduce the risk of . 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. According to the Centers for Disease Control and Prevention (CDC), walking is the most popular form of aerobic exercise among adults in the United States. 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. An easier time falling asleep. Strengthen your bones, and prevent osteoporosis and . 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. A beginner's walking plan often starts with 10 to 15 minutes of walking and increases the time of your daily walking workout by a few minutes each week. The easiest way to walk 10km a day and be consistent is to organize your daily schedule around your walking routine. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. You just put on some shoes and get out to see some nature. Chimps spend about. Doing some physical activity is better than doing none. You can listen to music or podcasts, socialize with a walking partner, or just enjoy the time outdoors. For the first few weeks, I was only walking. doi:10.2337/dc10-9990, Hackford J, Mackey A, Broadbent E. The effects of walking posture on affective and physiological states during stress. The best shoes for walking 10km a day are running shoes with thicker soles that provide extra support and cushion. Better erectile function. There are three key types of exercises and activities you must provide your German Shepherd every day. Of course, there are more intense forms of exercise like HIIT that burns more calories. Yes, walking in place can be a great way to get exercise. Youre already in the habit of eating breakfast, lunch, and dinner. The worst shoes for walking 10km a day are boots with higher heels or flip-flops. I walk at least some part of my hour lunch break . For the morning walking, I like the variety ofclassical, pop, and film scores that are positive and uplifting. 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. Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. 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. Calorie (Kcal) BMR x Mets / 24 x hour. I was wearing a weighted vest with an extra 20 pounds of weight for 3 weeks during my 10km walks. 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. Thank you, {{form.email}}, for signing up. Even Easy Exercise Is Linked to a Longer Life. For me, music is almost like caffeine. For my afternoon walks where I need a bit extra energy so I like more house, techno, and rock tunes. (Here are great options for reflective clothing for running and walking. It helps to engage different muscle groups, elevates the heart rate, and increases the metabolic rate. 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. The same woman could burn up to 250. What is the difference between a long walk, running 10 km and running 10k? 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. This all helps with weight loss and maintaining a good weight. People doing the pct for example often walk 20-30 miles a day (33-50km) for months on end. I think it should be part of your fitness routine, regardless if you want to torch extra fat or not. 6 Health Benefits of Walking. 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 10 miles a day is a big goal and may be unrealistic for some people. feel tired at the beginning of your workout. We are no longer supporting IE (Internet Explorer), reflective clothing for running and walking, Centers for Disease Control and Prevention, Anxiety and Depression Association of America, I Ate Chocolate Every Day for a WeekHeres What Happened, What Is the 12-3-30 Workout? Walking 10 miles per day is an effective way to support weight loss. Walking 10km a day will build up your muscle strength from your feet to your arms as you engage your whole body. 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. What is that? It can improve your health and wellbeing in many ways, and it can help you to live independently for longer. 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. Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis. The rate of metabolic processes changes over the course of a weight loss journey, as our bodies adapt hormonally and neurologically (5). These may look stylish at night out or during your beach break, but they wont work for your daily weight loss walking. Once I get my water organized, I immediately started to feel better. Last medically reviewed on January 25, 2022. We recommend our users to update the browser. Muscle and bone loss is of particular concern for older adults. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. An Australian grown business here to provide a simple way to learn about new perspectives. On top of that, walking can also lower your risk of getting breast and bowel cancer. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. Its recommended to start slowly and with shorter distances if you are new to walking exercises. There you have my general answer, but if you wanna know more details like how much weight can you lose and what are the benefits of walking 10km, keep reading. Best Peloton Walking Classes (And why you need them). Start out with 7,500 and aim to get above 10,000 steps a day. It makes sense. Diabetes Care. Healthier cholesterol levels. 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. Which Is Better for Your Health: Walking or Running? (Here are some walking shoespodiatrists are fans of.) 2. Here's how Amanda gets to 10,000 steps (and sometimes as many as 14,000!) doi:10.1371/journal.pone.0109767. 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. A 10km walk is a great amount of time to relieve lots of mental burdens while working on your overall health and wellbeing. 5 yr. ago Building up to 10 miles per day is doable for most people, as long as you start with the right distance and slowly build up. Walk fast to that next tree or the next house. Walking 10km will be 420 to 720 calories On the other hand, when I walk in boots for longer periods I usually end up with some types of blisters and toe pain. To build up to 10 miles, start by walking a single mile. Now I unbox, set up, test, and review a wide range of fitness products. Your email address will not be published. If you want to use walking as your aerobic activity of choice, heres how to get the most out of it. 2. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. If you add 30 minutes of regular brisk walking to your routine, you can burn more than 150 calories per day. The mental health benefits of walking include improved concentration, lower anxiety, stress, and reduced depression. Matthews noted those without the stamina to finish a. This is a big goal and a big time commitment, and it will take some strategy to be successful. Walking is more your speed. As the title says, for me, walking was the key to losing weight! Drink lots of water and make sure you dont become dehydrated. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. This along with a body's natural calorie burn rate will help people lose weight with a calorie-controlled eating plan. Improved digestion. Even if its just five or 10 minutes at a time, thats great. 1 Learn how you can enjoy walking and manage your diabetes. Then walk 10km a day to reap lots of health benefits! A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. 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. 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. And walking is an ideal exercise for fat metabolism. 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). On the other hand, if youre feeling strong, adding 1.5 miles or more may be an appropriate challenge. After weve come back, we both continued this habit for the next 30 days and managed to lose a good amount of weight. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . 1. 2010;7(3):299-307. doi:10.1123/jpah.7.3.299, Owen N, Healy GN, Matthews CE, Dunstan DW. However, for busy people, spending 3 hours per day walking may not be realistic.