![]() Once you find a distance that’s slightly challenging but not overwhelming, stick with that distance for a week. If you can comfortably walk a mile in 15–20 minutes, add another mile to that walk. To build up to 10 miles, start by walking a single mile. The two main strategies for working up to 10 miles per day are:ĭepending on your current fitness level, walking even a single mile may be either challenging or relatively easy. This is a big goal and a big time commitment, and it will take some strategy to be successful. While walking might sound simple enough, building up to 10 miles takes time, especially if you plan to walk 10 miles every day. Walking 10 miles burns 700–1,200 calories and can help support weight loss goals. It’s extremely easy to replace the calories burned on a 10-mile walk with a few extra snacks or bigger portions at mealtime, so eating healthy and reasonable portions is still a requirement for ensuring successful weight loss from walking. 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. Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. The rate of metabolic processes changes over the course of a weight loss journey, as our bodies adapt hormonally and neurologically ( 5). More recent research shows that this 3,500-calorie rule may be a bit of an oversimplification, however. With that in mind, adding 4 days of walking 10 miles per day with no additional food intake would put you at around 1 pound of weight loss per week, assuming your calorie intake and expenditure were equal before you started your walking program. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Traditionally, it was thought that to lose 1 pound (0.45 kg), you must burn roughly 3,500 calories more than your intake over a given time period. Walking 10 miles per day is an effective way to support weight loss. Weight loss effects from walking 10 miles So, a faster pace will equate to more calories burned per hour but less total walking time. However, walking faster will help you hit the 10-mile mark much sooner. Your pace will matter less in regards to the total number of calories burned. Overall, you can expect to burn 700–1,200 calories when walking 10 miles, depending on several factors. ![]() 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).Īt 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. 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). The specific number of calories burned while walking 10 miles depends heavily on your body weight. ![]() But if you’re training to walk a long race or taking a long hike over the weekend, here’s what you can expect for calorie burn over those miles. ![]() Walking 10 miles a day is a big goal and may be unrealistic for some people. Walking improves your physical and mental well-being. Additionally, you can bring a friend to make it both a workout and a social occasion. 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).Īdditional studies have found that setting distance-based goals instead of time-based goals may be more effective for realizing these benefits.įor 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).Īside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. Research on walking shows a range of benefits across multiple demographic groups.Īnd while you’ll certainly realize these benefits if you walk 10 miles a day, it’s important to remember that any amount of walking is great for your health. Despite its simplicity, walking can have a profound effect on your physical and mental health.
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