Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates. When I walk with a great playlist, my mind runs wild and I always feel so invigorated when I am done!! I am a master hair designer from NYC and have been extremely skinny and active my entire life until I was diagnosed with AVASCULAR necrosis. then in my late 30s I started the menopause! Im glad you liked it. However, there are some downsides to walking 10 miles per day. I had more energy, even though I was seeing a different part of the world each day, while still writing for clients along the way. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. There are other ways to get in a great walking workout in less time. After walking, stretch your leg and calf muscles for 20 seconds to cool down your activated muscles. After two months of walking, I lost 10 pounds. This is awesome and so inspirational! Remember that the number of calories you burn will be significantly more if your walking route has hills. It is very true walking is a miracle and its way better than jogging or running for lose weight especially who has physical limitations like Megan said.I lost 60 pound in 7 months just do walking 6 times a week for an hour and as I eat clean healthy food ,with drinking a lots of water.If you really want from your heart to lose weight walk will take you there.And it doesnt cost you anything but a happy life. But no matter which way you look at it, it was a lot more than I had been walking. You'll enjoy walking more and more if you walk a mile every day Shutterstock Let's face it: one of the reasons it can be difficult to walk a mile every day is because it takes motivation to commit to the practice. Because skinny & fit always tastes delicious. I recommend you start with listening to the episode on self sabotage: https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/ and also the episode on dropping self judgement: https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. I used to walk due to not having a car and now I never walk and needless to say I am back up to 185 pounds. As days . That didn't mean I had to walk at the same place, nor did I have to do it alone. However, consider adding core, balance, and weight training for a complete fitness program. It can become very discouraging when you are encouraged to only do HIIT or very intense workouts in order to succeed. Youll burn tons of calories, youll strengthen your legs, you feel like a million bucks, you get to enjoy nature and destress, and once you start a long walk you know for the next 2 hours its your time to be left alone. This is how you get the cardiovascular benefit that will help you lose weight. However, walking faster will help you hit the 10-mile mark much sooner. Even if you are only walking 10 miles a day one or two days a week and doing shorter workouts on the other days, its still really important to do all of the little things that support your overall health and recovery. You can walk for 30 minutes in the morning and 30 minutes in the evening. Muscle and bone loss is of particular concern for older adults. This is a big goal and a big time commitment, and it will take some strategy to be successful. will burn 1125 calories when he walks at the same pace for 10 miles. Evening or night: 10 minutes normal walk + 2 minutes high-speed walk + 10 minutes normal walk. But along with that i have completely , no white intake ( sugar,pasta,bread,bakery items and rice). We talk about protein post workout, post workout meal, intermittent fasting. While you may initially notice improvements in your aerobic fitness, sooner or later youll need to either increase your speed until youre running or add some form of weight or other resistance to increase the intensity. According to the American Heart Association, walking for 30 minutes reduces the risk of coronary . ", Psychological Research and Behavior Management: "Compulsive Exercise: Links, Risks and Challenges Faced", Laura Chapman, NASM-certified personal trainer, Physical Activity Guidelines for Americans: "Active Adults", American College of Sports Medicine: "Starting a Walking Program", Cleveland Clinic: "What Is the 12-3-30 Workout? If you guys want more fdoe (full days of eating) let me know down in the comments!If you're new to my channel welcome! Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks. All I could do was cry while reading this. 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). Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations. 5 Expert Tips To Get Back To Running, 100 Squats A Day Challenge: Heres What To Expect In A Month, How To Train For a Half Marathon (Article). Walking 10 miles a day can take a lot of mental and physical stamina, though it's totally worth the benefits! Physical activity has also been shown to help increase the size of the hippocampus, while a sedentary lifestyle decreases the hippocampus, contributing to memory loss. A 155-pound person walking at 4mph burns 351 calories per hour, and a 185-pound person would burn 419 calories an hour walking at the same pace. Of course, with all the benefits mentioned above, there are drawbacks and potential risks that come with walking 10 miles a day that ultimately don't make it a great approach for losing weight. Walking regularly not only provides a whole host of health benefits, it can also bring important financial advantages. Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. If you walk at a moderate pace (about 2.5 to 4 miles per hour) for 30 to 60 minutes on most days of the week, the good news is that you're meeting the American Heart Association's recommendation of 150-minutes of moderate-intensity exercise per week. Everyone reacts differently. STRENGTHENS BONE MASS. If adding a mile each week feels like too much, add half-mile increments. We've rounded up 11 must-have items for staying safe and warm during winter workouts. See which power racks our team has picked for you to ensure that you get the most out of your home gym. So, what about weight loss? https://skinnyfitalicious.com/why-diets-fail-webinar/, https://skinnyfitalicious.com/why-you-self-sabotage-weight-loss/, https://skinnyfitalicious.libsyn.com/63-dropping-self-judgement. Decreases hypertension, reducing risks for heart attacks and strokes. It sparked adreamthat I could live a differentand more fulfilling life. I think walking often gets discredited, but its an AWESOME exercise, and Im so glad you shared your experience! But I got 39 lbs less to prove her wrong. You won't see the progress you're looking for until you make a change or level it up. Shocking new video shows the terrifying moment that a massive alligator lunged at an elderly Florida woman who was walking her small dog near a lake in the moments before it mauled her to death. It also activates the receptors of the nervous system and reduces the release of stress hormones. While walking might sound simple enough, building up to 10 miles takes time, especially if you plan to walk 10 miles every day. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle. I keep a food diary and exercise 6 days a week, at least 3 times a week with your videos. I know walking works in the long run but I like to see quick results. Tuesday to Friday: Walk 45 minutes at a moderate pace one day and 50 minutes the next day. Below, weve created a chart that uses these METs values for common walking speeds and conditions to calculate the approximate number of calories burned walking 10 miles a day for different body weights. At that time in my life, I was feeling particularly unhappy and insecure working as a consultant in California unsure of my future, unhappy that Id sacrificed so much of my personal life to corporate America. Walking consistently on a regular basis is fantastic for your health, so even if youre usually doing shorter walks, youll reap many benefits. In fact, weightloss wasnt even a thought in my mind. Walking 4 miles a day is equivalent to burning around 250 calories each day. Whilst walking 10 miles a day is an admirable goal and has many benefits, there are some downsides that you need to be aware of. The old me who didnt love herself or think she was good enough. If you weigh 130 lbs and walk at 3.0 mph, then roughly, you will be burning 1950 Cal per 10 miles. I could not agree with you more on the extreme fitness obsession Michelle. I decided to make a change in my life (been feeling really depressed lately) and I've started walking for several hours a day (like about 8-9 hours) for the past 2-3 weeks. I started with, thankfully, being able to do 1 mile a day and now, a year later, am doing a mix of 2 or 3 miles a day. Walking 10 miles per day is an effective way to support weight loss. I just started my weight loss journey. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. Walk on an incline or uphill: This causes your body to work harder, according to the Cleveland Clinic, which burns more calories. With high gas prices making commuting more difficult, it's time to remember that walking is the original renewable energy. It's better to walk less, but maintain good posture than try to force steps with bad posture and risk injury. 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). Walking 10 miles a day will also increase your respiratory capacity. If you have the mindset that you want it to happen fast, the weight will come back and any shortcuts you take will result in losing water and muscle. When youre trying to lose weight, walking will help your pounds shed off quicker. It's simple, relaxing, and gives me the same sort of good feelings that sedentary meditation does. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs. By simply walking for 2 miles a day, you're increasing your heart rate and thus, providing blood circulation throughout your body, helping you heal faster, providing yourself with a sharper mind, and ultimately helping your heart become stronger. According to Harvard Medical School, walking can tamp down your sweet tooth, soothe joint pain, boost your immune system, and counter genes that cause you to gain weight. Walk at an easy pace for 4 to 5 minutes. It really is underrated. Before you read further, heres a podcast I recorded on how I lost 80 pounds walking and I give you actionable tips for losing weight for good in that podcast that are not in this post. The Compendium of Physical Activities reports different METs for various walking speeds and incline grades. These are reasonable approximations for most walkers because the average walking speed for adults is between 2.5-4 miles per hour, according to the Centers of Disease Control and Prevention (CDC). Walking is a great way to get started if you have been sedentary for awhile. But, Im going to step out in faith and start walking. So imagine how much struggle i went through diet to lose. I started gaining weight when I started working from home as a nurse. Start thinking inspiring things, listen to inspiring podcasts and music to refocus your mind. I feel as though I sabotage my weightloss on purpose; as some sort of punishment. But I finish my sleep circuit faster.. A regular walking program, reducing calories and eating clean = weight loss and a healthier body. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! People colonized every continent by walking long before they rode animals or cars. I talk about how I eat things such as sushi, bread, carbs, ice cream, sugar, coffee etc and still maintain my weight. In other words, would walking that much be overdoing it physically for your current fitness level? I also gained about 50 pounds. (But keep in mind that healthy eating habits are crucial for maintaining weight loss.). Im glad you are doing things to make yourself feel good and be happy. Walking improves your physical and mental well-being. Stay consistent Mind you, this has been paired with a change in diet and some calorie cutting. Additionally, taking 1 or 2 nonconsecutive days off from walking per week is a good plan to avoid any overtraining or overuse injuries. I have suffered with depression since I was a young girl (Im 40 now), making motivation and the get up and go attitude very hard to grab onto. My natural walking pace is just under 4 miles an hour, putting me within the bracket to . The proper walking technique involves the correct posture, stride length, foot placement, and footwear. Couch To 5k + Plan2. You were walking very slow. The calorie burn is almost doubled when you go from a flat surface to a 12 percent incline on a treadmill, for example. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. That's a lot of benefit. You can walk anywhere your legs take you, and you can walk anywhere in the world that you might be without having to plan a route! Keep up the good work! Such encouragement, Thank you friend! And there were no evenings when I had to seat dance to Lizzo with my phone in my hand to make up a missed step count. About how fast do you typically walk? Therefore, if walking 10 miles becomes a habit for you, you may notice that your weight loss is not consistent or continuous. Will I Lose Weight by Walking 1.5 Miles a Day? Everyone is different and gets different results. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. Its about living a healthy life, choosing cleaner, chemical-free products (toxins get stored as fat) and making time for meal prep and activity. 8. My body confidence was low, and it felt like my inner critic's voice was louder than it had ever been. 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