If you need to lose weight, walking can definitely kick-start any weight loss program, especially with 10 miles every day. If a daily walk for fitness could be put into a pill, it would be one of the most popular prescriptions in the world.
This relatively simple activity is the most underrated exercise, and yet one of the most effective. And, it is the best starting point if you haven’t moved properly in years.
The Benefits of Walking
Despite its simplicity, walking can have a profound effect on your physical and mental health. Research on walking shows a number of benefits for various demographic groups.
And while you will definitely experience these benefits if you walk 10 miles a day, it is important to remember that any amount of walking is good for your health.
Research shows that walking can reduce cardiovascular disease risk factors, body mass index, waist circumference, and the incidence of psychiatric disorders such as anxiety and depression.
Additional research has shown that setting distance-based goals rather than time-based goals may be more effective in achieving these benefits.
For example, in terms of progressive goal setting, walking up to 10 miles per day may be better than walking up to 2 hours per day.
In addition to the direct and measurable physiological and psychological benefits, walking gives you the opportunity to explore your surroundings while getting exercise. Plus, you can bring a friend to make it both a workout and a social event.
Walking and Weight Loss
If your goal is to lose weight and you have been sedentary for many years, starting a walking program is one of the best ways to get moving. Also, aside from physical activity, favorable changes in nutrition play a major role in how much weight is lost. Making an effort to move 30 minutes on most days will help accentuate weight loss. Keep in mind that the 30 minutes does not necessarily have to be done in one full session; it can be spread out throughout the day.
Strategies for Walking 10 Miles a Day
While walking may seem easy enough, walking 10 miles takes time, especially if you plan to walk 10 miles every day. This is a big goal and a big commitment, and it will take some strategy to be successful.
Two main up to 10 miles a day:
- Adding 1 mile a week
- Breaking up your walks
Add 1 Mile a Week
Depending on your current fitness level, walking even one mile may be difficult or relatively easy.
To increase the distance to 10 miles, start with one mile. If you can comfortably walk a mile in 15 to 20 minutes, add another mile to that walk.
Once you find a distance that is a little challenging but not overwhelming, stick with it for a week. Each week you will add one more mile to your daily walking schedule.
For example, if you find it difficult to walk 3 miles at first, walk 3 miles a day for one week, then increase to 4 miles a day the next week.
Breaking up your walks
If you have a busy schedule or other challenging issues, breaking up your walks is a good strategy.
In fact, research shows that intermittent walking (breaking up longer walks into shorter walks) is just as effective as longer, uninterrupted walks in improving health outcomes.6).
If you don’t have time to walk 10 miles or another set distance at once, you can break it up into two or even three walks throughout the day.
One of the biggest strengths of walking for exercise is how easy it is to set up your routine. Adjust your walking schedule as needed to fit the distance into your day.
Tips for Walking 10 Miles a Day
For most people, building up to 10 miles a day is doable if you start at the right distance and slowly build up.
Here are some additional tips to help you stay consistent and avoid injury during your walking program.
Wear comfortable, supportive walking shoes.
Repetitive walking can damage the health of your feet, ankles, knees, and hips if you don’t have the right level of support.
Consider getting comfortable walking shoes with an insert that provides arch support to meet your needs.
Find soft walking surfaces
Walking on pavement, concrete, or other hard surfaces has a much greater impact than walking on trails, grass, or rubberized trail surfaces.
Ideally, find a surface that is a little more forgiving than paving slabs, especially in the early stages of your walking program.
Find scenic and enjoyable routes
To ensure consistency in your walking routine, it’s a good idea to find scenic or other enjoyable outdoor areas to make your walks more enjoyable.
Scout your area, explore parks and other outdoor areas, and design some nice walking trails that will keep you excited and excited to walk.
Also, if you can walk in nature or near trees, the air quality and overall experience can be better than 10 miles of city sidewalks.
Walking Considerations and Calories Burned
On average, walking 10 miles can take about 150 minutes when done at a natural or brisk pace. Trail and uphill walking will also take longer to complete a mile, but will ultimately burn more calories. How tall you are should be taken into consideration, as stride length is reduced in shorter people, making it more difficult to walk at higher speeds. Additionally, your weight will also determine how many total calories will be burned.
Calories Burned During a 10-Mile Walk
When looking at how much weight is lost by walking 10 miles, the person’s actual weight is crucial in determining the number of calories burned and the pace. For an average 5-foot-8-inch male weighing 165 pounds, the approximate number of calories burned during a brisk walk at 4 miles per hour would be 800 to 900 calories if the course was relatively flat, taking two and a half hours to complete.
Amount of Walking Needed to Lose Weight
If you have the time to walk 10 miles daily, this amount is probably more than enough for anyone to lose weight, especially if nutritional changes are also made to the diet. Although drastic for someone just starting out, getting to 10 miles daily can be a great goal to achieve.
While Walk BC considers 12,000 to 15,000 steps per day as a general guideline for weight loss, going beyond this will definitely bring changes on the weight scale.
