Is it possible to lose weight by walking 10 miles a day?
Admit it. When you’re trying to weight loss challenge, walking is the least type of exercise on your mind. Walking isn’t as physically demanding as running. But it doesn’t mean it’s less effective.
Walking isn’t just an easy and accessible way to lose weight. It can also help you live a healthier lifestyle. Join me as we explore all of that and more.
Let’s get started.
Why Walking Is The Most Underrated Form Of Exercise?
Walking is underrated because of the on-going misconceptions surrounding it with weight loss.
Most people assume that high-intensity exercises are the only way to burn fat effectively. Doing less seems lazy and ineffective. But it’s not.
Walking can be as effective as running. You can do it virtually anywhere. It’s a less physically demanding exercise that people of all ages and fitness levels can do.
Does Walking 10 Miles A Day Help Reduce Weight?
Any form of physical activity can help you burn fat. Walking isn’t an exception. It’s a great place to start for beginners.
Some beginners might find it daunting to cover this distance. But it can be a great goal they can gradually achieve.
Walking 10 miles a day with a healthy diet is more than enough to drop the extra pounds.
How To Get The Most Out Of Your Walking Workout
Committing yourself to a daily walking program alone won’t be enough to lose weight effectively.
Here are some ways to help you reap the maximum benefits from your workout:
1. Do Pre and Post Workout Stretches
Muscle activation is necessary before any physical activity.
Doing pre-workout stretches can be a great way to activate your muscles. It improves the body’s range of motion and performance power.
Furthermore, post-workout stretches help spare your body from muscle cramps and joint pain.
2. Keep Your Breathing In Check
Proper breathing is essential to every exercise. It’s easy to run out of breath while walking at a brisk pace for 10-miles straight.
Proper breathing helps distribute enough oxygen to your body and engage your muscles. Try to maintain steady breaths while walking.
Inhaling through your nose and exhaling through your mouth can be an effective breathing technique. It can also relieve the tension in your body.
3. Get a Workout Buddy
A workout buddy to accompany you in your long walks can be a great source of motivation. You can invite your friend, family, or partner along to make your daily exercise more fun and engaging.
4. Wear Comfortable Footwear
Keep in mind to wear shoes that are comfortable for long walks. It should be lightweight with good arch support and lets your foot breathe.
Wearing proper walking shoes can help prevent unwanted blisters and make your 10-mile walk more enjoyable.
5. Eat Healthily
It’s essential to eat a proper diet if you’re going to walk 10-miles a day.
A healthier lifestyle includes switching to healthy food choices. Don’t forget to provide your body the right nutrition it needs to sustain long walks.
Get the right balance of macros consisting of Protein, Fat, and Carbs in your diet. Eating healthier can also help you lose weight faster.
6. Maintain Proper Form
Try to maintain a proper posture during your long walks. It’s also essential to engage your core while doing so.
Keep your shoulders back, head upright, and eyes forward. You can sway your arms naturally on the side to help you walk faster. Avoid slouching as much as possible to prevent injury.
Why Distance and Pacing Matters?
A study from Medicine & Science in Sports & Exercise explains how speed directly affects the number of calories you lose.
The faster you are, the more fat you burn. Which makes running seem more efficient, right?
However, sources claim that long-distance walks can help you burn calories to the same degree. It can give you the same health benefits as running.
Walking has a lower risk of injury and is an exercise everyone can do. That’s why walking 10 miles a day at a steady brisk pace can help burn body fat effectively.
How Many Calories Do You Burn Walking 10 Miles A Day?
An average person can potentially lose up to 3500 calories within a week if they walked 10,000 steps per day. That’s equal to 5 miles already.
So how many calories would you lose if you walked 10 miles a day? It depends on the distance you walk, body weight, and diet.
According to studies on the topic is that a person of 120lbs can burn 65 calories per mile. A 180lbs person can burn 100 calories per mile.
Meaning an average person can burn around 1000 calories from walking 10 miles a day.
Is 10 Miles A Day Too Much?
At a brisk pace, an average person can cover 3.5 miles per hour. Walking 10 miles a day requires commitment in both time and effort.
If you have time to walk that long, it can be a suitable activity to add to your exercise routine.
Being a beginner doesn’t stop you from trying to do this either. Doing a 30-minute walk can already help you lose 100-300 calories at best.
You can do it gradually and walk at your own pace. Trying to cover a 10-mile walk can be a great goal for you to achieve.
What Will Walking 10 Miles A Day Do To Your Body?
Walking 10 miles a day is not only a significant contributor to fat loss. It has many health benefits too.
One account from sources indicates that a 45-year old obese man managed to lose more than 20 stone after two years of walking 10 miles each day. The man has previously suffered from joint pain, type 2 diabetes, and high blood pressure.
Now, he expresses how walking 10 miles a day improved both his weight and health for the better.
Health Benefits of Walking
It’s not only a weight-loss solution. Doing a walking workout can have plenty of benefits to your health. Walking still is one of the best ways to improve your body’s well-being.
Here are eight reasons why:
1. Improves Cardiovascular Health
Walking 10 miles a day can help you maintain a healthy set of lungs. Brisk walking elevates the heart rate. It helps improve the circulation of oxygen and blood to your body.
Having peak cardiovascular health also makes you more resilient to diseases.
2. Boosts Stamina
Low-impact and steady-state exercises such as brisk walking can help boost your body’s stamina. It’s a great exercise that can effectively improve your physical endurance.
3. Improves Bone Strength
Walking 10 miles a day can help maintain and improve bone density.
Since walking is a weight-bearing exercise, going for long walks at a brisk pace can also help tone your muscles.
4. Relieves Joint Pain
Walking can help relieve joint problems. Incorporating long walks into your daily life can also decrease the risk of osteoporosis developing as you age.
5. Improves Mental Health
Nothing beats long walks in achieving a clear mind. Walking at long distances encourages the production of endorphins in your brain.
A study finds that avid walkers have a lesser risk of Alzheimer’s and Dementia than people who live sedentary lifestyles.
6. Reduces Risk of Diabetes & Heart Disease
Walking has been proven to help regulate blood sugar levels in the body. Walking 10 miles a day can significantly lower the risk of Heart Disease and Diabetes.
7. Improves Posture
Walking promotes circulation in the spinal structures of the body. Doing long walks can help you develop a good posture by stretching out your upper body muscles and engaging your core.
8. Lowers Blood Pressure
It is hard to find the right exercise for people with high blood pressure. Strenuous exercise, like strength training, can be risky for people who have it.
Walking is a safe, low-impact exercise that can improve blood circulation in the body and lower blood pressure.
Does Walking Lower Blood Pressure Immediately?
Walking every day can help lower blood pressure. How fast it would stabilize varies from person to person. However, if you combine exercises with a healthy diet, you can start to see improvements within 1-3 months.
When In Doubt, Get Medical Advice
If you have existing health problems and want to do this workout safely, ask your doctor first. Your doctor will let you know if walking 10 miles a day is a safe workout program for you.
The Bottom Line
Walking is the perfect calorie-burning exercise for all ages and fitness levels.
Aside from keeping your body in top shape, walking 10 miles a day can improve both your physical and mental well-being.
Keep in mind that maintaining a well-balanced diet is essential for your weight loss success.