Walking is more your speed. Brisk walking workouts can help you maintain a steady blood sugar level and body weight if you have Type 2 diabetes. Youre already in the habit of eating breakfast, lunch, and dinner. 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. Healthline Media does not provide medical advice, diagnosis, or treatment. Just because a simple stroll around the block doesnt make you breathe heavily or sweat buckets doesnt mean it isnt doing something good for your body. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. 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. If adding a mile each week feels like too much, add half-mile increments. . Breaking up your walks into multiple segments may suit your lifestyle better than taking one long walk at a time. Walking is a go-to cardiovascular exercise for some good reasons. Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. Our content is for informational purposes only. Required fields are marked *. 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. Even a slow stroll has major benefits. 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. This can be broken down into small, doable spurts of activity; in fact, it should be, if youre just starting out. Apart from weight loss, walking has several other benefits. This way I feel looser, especially if Im walking uphill. I own a pair of Hoka One One, which look horrible and they do not match with any clothes that I wear. Overall, adopting a healthy lifestyle and staying active every day is the best way to lose weight healthily. I started walking 10km a day during my holidays. It requires you to be active every day, without much rest. The mental health benefits of walking include improved concentration, lower anxiety, stress, and reduced depression. 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). Today I will explain what happens to your body if you walk 10km a day and how much weight you can lose. But if youre training to walk a long race or taking a long hike over the weekend, heres what you can expect for calorie burn over those miles. Also, be sure to wear reflective clothing if youre walking early in the morning or at night, when its dark out. To be frank, I think I wouldnt be able to walk 10km a day without the music. When she's not busy writing or editing, you can find her hiking, cooking, running, or lounging on the couch watching the latest true crime show on Netflix. 1 Learn how you can enjoy walking and manage your diabetes. Verywell Fit's content is for informational and educational purposes only. Wearing a pedometer or checking an activity app on your cell phone can help you be active. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. I tried this many times and it gets tedious. I recommend my clients to train with weight and cardio five times a week with two recovery days, Julce says. 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. We recommend our users to update the browser. Walking can also protect you against dementia as the blood flow to the brain is increased. Of course, there are more intense forms of exercise like HIIT that burns more calories. Will walking 10km a day help lose weight? Bressack shares how walking every day works for her own peace of mind. 2010;38(3):105113. Walking builds your stamina and theres a low risk of getting injured while walking. If you have the time for this, great. 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. 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. Mark your walking time on your calendar so you won't schedule any other activities during your walking time. However, I feel like Im more tired after doing HIIT, which leads to eating more, not less. You need to gradually build up your strength and stamina which is what helps you walk further. Make sure they fit properly and support your feet, and avoid these shoe mistakes that may be giving you foot pain. 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. 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. You can make exercising more fun byplaying videos games to lose weight! Then walk 10km a day to reap lots of health benefits! According to online calculators, you burn 2 extra calories for every extra pound that you wear. For me, music is almost like caffeine. This also challenges the lower body muscles to act as a resistance . 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. I think it should be part of your fitness routine, regardless if you want to torch extra fat or not. Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. Your email address will not be published. I was craving sweets, salted nuts, chocolate, and pasta. Thats very great. Like all of these experts, Julce says walking in and of itself is a good workout. Walking can help strengthen your heart, increase your lung capacity, and lower your blood pressure. Try to walk about every other day. Toned muscles. I get pain in the front of my legs when walking. While walking might sound simple enough, building up to 10 miles takes time, especially if you plan to walk 10 miles every day. This common pain is referred to as shin splints. Once you find a distance thats slightly challenging but not overwhelming, stick with that distance for a week. This can be done at once or in chunks throughout the day for great regular exercise. Your email address will not be published. So, walking 10km a day can be very good for you. 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.. 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. Required fields are marked *. Drink lots of water and make sure you dont become dehydrated. Regular walking helps maintain a healthy weight, decreasing cardiovascular risk factors. It's week 3 and you guys voted for me to walk 10km a day for 7 days. 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. Walking needs to sustain your interest in the long . 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 is when you will start covering 10km in a shorter amount of time. 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. I find that incline walking is very therapeutic just like walking in nature. Build up to the minimum recommended exercise levels. Gina Tomaine at Runner's World says running while traveling. Walking 6.2 miles per day for 7 days can burn 3,150 to 4,207 calories, which is equivalent to one pound of fat. You also strengthen your muscles and continue to improve your physical abilities. [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. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. 2014;9(10). Aside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. For that reason as well, Bressack says science suggests both work to help reduce our cortisol levels. Additionally, you can bring a friend to make it both a workout and a social occasion. It's an excellent way to improve your physical and mental health, well-being, and overall quality of life. Yes, walking in place can be a great way to get exercise. Diabetes Care. A lot of people dont view walking as exercise, and it tends to be those folks that probably need it the most, Mohr says. Additionally, walking can support a weight loss program, particularly when combined with dietary changes. This along with a body's natural calorie burn rate will help people lose weight with a calorie-controlled eating plan. On top of that, walking can also lower your risk of getting breast and bowel cancer. You need to do a bit of workout, otherwise you'll get in a state of muscular atrophy. From there, you can gradually pick up the pace. Walking is an effective and accessible way to add exercise to your life. Treadmill Walking Weight Loss Workout Plan, Expert Picks Delivered to Your Inbox via ShopWell, Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement, The effects of walking posture on affective and physiological states during stress, Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being, Too much sitting: the population health science of sedentary behavior, Impact of Walking on Glycemic Control and Other Cardiovascular Risk Factors in Type 2 Diabetes: A Meta-Analysis, Special Communications: Joint Position Statement. Yes, Im addicted to music because it helps me to boost my energy and enhance my mood almost immediately. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. Not at all! Excess calorie (Average): calorie intakecalorie burned300kcal/day. 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. However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. feel tired at the beginning of your workout. Walking is one of the most effective, yet underrated forms of physical activity available for everyone. Walking After Yoga (Everything you need to know). 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. I walk at least some part of my hour lunch break . Yes, walking 10km a day is healthy. 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. Best Peloton Walking Classes (And why you need them). Print a copy of the pre-exercise screening tool and discuss it with your doctor or exercise professional. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition. "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 . (Here are some walking shoespodiatrists are fans of.) Save my name and email in this browser for the next time I comment. However, there are some downsides to walking 10 miles per day. Keep in mind that you dont have to be a stretching specialist or do advanced yoga asanas. A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day. doi:10.1371/journal.pone.0109767. Walking 10km a day is not bad. Is much better to choose a route with a combination of stairs, hills, a flat surface, and descending stairs. If you dont have many hills in your local area, an alternative is to use a treadmill in the gym. I find that walking up the stairs is much better than walking on a flat surface because you can burn 0.17 to 0.20 calories for every step that you take. You should be aware of them before committing to the program. Using fitness walking poles can also raise your heart rate at a slower pace. Lower your risk of heart disease, stroke, colon cancer and diabetes. You need to be careful depending on the area youre walking in, and always be conscious of your surroundings.. Another common mistake that people make when losing weight after starting an exercise is theyre overeating without even realizing it. I felt like all the effort that I spent in the gym was coming right back on my dinner plate. The most recent stats show that more than 145 million adults include walking as part of a physically active lifestyle. Healthier cholesterol levels. Walking is excellent for your health and mind and walking 10 km is one of your best achievements in a walking training program. The worst shoes for walking 10km a day are boots with higher heels or flip-flops. To build up to 10 miles, start by walking a single mile. Everybody knows how to do it already, so theres no learning curve, says Michele Stanten, certified fitness instructor and author of Walk off Weight and coauthor of The Walking Solution. If you're very fat and/or out of shape, then walking is a great exercise to help with weight loss, along with a healthy diet. Step 1 Set aside about one hour for walking four days a week. 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). This can be done at once or in chunks throughout the day for great regular exercise. For the last 30 days, I added resistance training because I did not want to lose muscle. Cardio exercises offer numerous health benefits, including: burning calories and fat for weight loss lowering cholesterol helping prevent or manage. 30 minutes of exercise is the minimum daily exercise time recommendation. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. While walking is always better than not exercising at all, it simply does not provide the stimulus required to build muscle or continually improve bone density.
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