is walking 10km a day good exercise

Start with brisk walking. You should be aware of them before committing to the program. It's an inexpensive way for people of just about any fitness level to . How many calories do you lose if you walk 10km? When you believe in your ability to do [an exercise], youre more likely to stick with it, she adds. If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news, said Dr Sren Brage, of Cambridges Medical Research Council (MRC) epidemiology unit. Her work has been featured in Readers Digest, People, the New York Times, the Oprah Winfrey Network (OWN), Sirius/XM Oprah Radio, and more. (Here are some walking shoespodiatrists are fans of.) It was just walking around the city. The Centers for Disease Control and Prevention lists walking as one of the best low-impact aerobic exercises for beginners. We explain the, Walking lunges are a functional exercise that can be used to take your lunges to the next level. But whythisworkout? Walking can help strengthen your heart, increase your lung capacity, and lower your blood pressure. Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. ), Starting slow is a great idea, as you can gauge the level of fitness you are currently at, says Dr. Sulapas. Alex Murdaugh sentenced to life in prison for murders of wife and son; Biden had cancerous skin lesion removed last month, doctor says; White supremacist and Holocaust denier Nick Fuentes kicked . The music that you want to listen to while walking will depend on your mood, time of the day, and personal preferences. Walking 10 miles (16.1 km) a day is certainly a lofty goal (mostly because of the time involved), but if you can do it, your heart, brain, and whole body will thank you. I recommend listening to podcasts, audiobooks, music, or another form of entertainment from your phone. I remember when I started to uphill I almost couldnt walk for the next day. You can also do some warm-up exercises at home before you take your first step. I have over 20 different playlists for walking, depending on the mood and time of the day. Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that's readily available to you. 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. But what weve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.. Walking 10km can take anywhere from 90 minutes to 2 hours which isnt a bad thing. 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. What's more, it's free and has practically no negative side effects. If you add 30 minutes of regular brisk walking to your routine, you can burn more than 150 calories per day. Your email address will not be published. Bressack says she sometimes likes to leave her phone at homebut, as the mom of two toddlers, she also recognizes thats a rare luxury for most walkers. It was also enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%. Required fields are marked *. 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). Your stamina will also increase, and you might find that you start jogging as well as walking. Treadmill Ratings & Buying Guide. 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. This can be done at once or in chunks throughout the day for great regular exercise. So, walking 10km a day can be very good for you. Your email address will not be published. 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. Even a slow stroll has major benefits. Its recommended to start slowly and with shorter distances if you are new to walking exercises. You can also switch to cycling, swimming, or running if you prefer those activities. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) How many standard or modified pushups you can do at a time Walking and exercise Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. For example, to lose 1 pound per week, you need to eat 3,500 fewer calories than you burn during that week. Walking 10km a day is great for your health and wellbeing, helping you build your fitness levels and relieve stress. 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. Save my name, email, and website in this browser for the next time I comment. Finding a safe route is important, says Stanten. Sitting for more than an hour at a time raises your risks of cardiovascular disease and diabetes. Latoya Julce, a certified personal trainer and group fitness instructor, agrees. You can also raise your heart rate by adding incline to a treadmill workout or using a route with hills and stairs for an outdoor workout. Walking builds your stamina and theres a low risk of getting injured while walking. Exercise can help prevent excess weight gain or help maintain weight loss. How to Get a Great Workout with Brisk Walking, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Walking wont necessarily tone you unless you are adding resistance, she explains, quickly adding: But, I definitely give walking two thumbs up.. This equates to 75 minutes of moderate intensity activity a week, half the weekly 150 minutes recommended by the NHS. I was wearing a weighted vest with an extra 20 pounds of weight for 3 weeks during my 10km walks. Warming up the muscles is always a good idea before an exercise, says Dr. Sulapas. Finally, you can adjust the intensity and duration of your walk to fit your fitness level and goals. This is when you will start covering 10km in a shorter amount of time. Whether you have diabetes or you are at risk of developing it, take the first steps to improve your physical fitness. 5 yr. ago Improves blood flow. However, for busy people, spending 3 hours per day walking may not be realistic. The body changes on the rest days, and Im a true believer walking . Accumulating 75 minutes a week of moderate intensity activity lowed the risk of early death by 23%, they found. Why not make the 10k interesting? Also, being low impact, walking doesnt put too much stress on your joints and tendons. Drink lots of water and make sure you dont become dehydrated. 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. Excess calorie (Average): calorie intakecalorie burned300kcal/day. If you dont like the music you can get on Spotify or Youtube and listen to some educational podcasts or audiobooks. 30 minutes of exercise is the minimum daily exercise time recommendation. Researchers looked at 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts. If 10km a day is the distance you need to walk to feel relief, there isnt a reason that says this is a bad thing. For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grandkids, he said. The best shoes for walking 10km a day are running shoes with thicker soles that provide extra support and cushion. Walking helps improve heart health. Journal of Behavior Therapy and Experimental Psychiatry. Walking is more your speed. It requires you to be active every day, without much rest. Like all of these experts, Julce says walking in and of itself is a good workout. The number of stairs you need to do for a good workout will depend on your mobility and level of fitness. When you engage in physical activity, you burn calories. (approx) So you are walking 13200 steps everyday! Outdoor gym often has a variety of machines that works on the legs, arms, shoulder, and abs. Most modern cities do have installed outdoor gyms or fitness parks where people can come in for free and use the equipment. It's week 3 and you guys voted for me to walk 10km a day for 7 days. 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. But a 10km daily walk is a great way to burn calories and improve fitness. Walking After Yoga (Everything you need to know). Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Catching up on a great podcast or book on Audible can be therapeutic listens, as well. Over time, try walking at that faster pace for longer, or adding more quick intervals more often. Walking 10 miles per day is an effective way to support weight loss. However, the weight started to go down and I didnt feel hungry (which is why Im so excited about this process). Of course, there are more intense forms of exercise like HIIT that burns more calories. Walking up a hill is very similar to walking up the stairs. But the same research also. 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. Walking can: Strengthen your muscles. While its always good to do some stretches after a walk when you can, its not totally mandatory every time, says Stanten. For beginners, I dont recommend going cold turkey and starting walking 10km right away. [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. Experts recommend adults get at least 150 minutes of moderate-intensity aerobic activity each week. Find out what a brisk walking pace is, how many calories you can burn, the technique to use, While running and walking are both good for your health, each has a few benefits over the other, depending on your personal goals. Lower your risk of heart disease, stroke, colon cancer and diabetes. Keep in mind that you dont have to be a stretching specialist or do advanced yoga asanas. Too much sitting: the population health science of sedentary behavior. It is best to walk every day because daily walking allows the good effects to accumulate. During walking, the body gets quickly dehydrated and you can lose energy, feel lethargic, and start to feel muscle cramps. Dr Leandro Garcia, of Queens University Belfast, emphasised that moderate activity did not have to involve what people normally thought of as exercise, such as sports or running. Katie Bressack, a board-certified holistic nutritionist and yoga instructor in Los Angeles reveals one reason lockdown periods during the pandemic may have contributed to higher rates of stress, depression, and anxiety: The more we sit, the more we feel low-energy in general, she says. For even more health benefits, double that amount. 8. Or you have unrealistic expectations for the amount of weight that you can lose. Thats very great. I walk at least some part of my hour lunch break . I was eating the same amount of food that I normally eat. 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. Make sure they fit properly and support your feet, and avoid these shoe mistakes that may be giving you foot pain. According to the modeling, if every capable adult walked briskly or otherwise exercised for an additional 10 minutes a day, 111,174 deaths annually across the country or about 7 percent of all. doi:10.1371/journal.pone.0109767. Aside from its direct, measurable physiological and psychological benefits, walking gives you the opportunity to explore your local area while exercising. If youre a beginner, I would not recommend starting uphill walking. Yes, Im addicted to music because it helps me to boost my energy and enhance my mood almost immediately. The short answer is yes. He loves to experiment and share his successes and failures to help busy men and women who want to lose weight. Purposeful High-Intensity - games, tug-o-war and agility training. link to Best Peloton Walking Classes (And why you need them), link to Walking After Yoga (Everything you need to know), how to use a weighted vest for weight loss. This way I feel looser, especially if Im walking uphill. To reap the benefits of walking, Mohr recommends making it a healthy habit. For two decades she has worked in digital media, books, and magazines and is a #1 New York Times and internationally bestselling ghostwriter. Exerc Sport Sci Rev. In my spare time, I like running, drinking wine, and traveling, not necessarily in that order. One of the worst things that can happen during your 10km walks is not getting enough water. Walking has numerous scientifically proven health benefits, and you can adjust the intensity and distance based on your current fitness level. Step 1 Set aside about one hour for walking four days a week. For shorter races like the 5k and 10k, being loose and flexible will help your stride feel more natural on race day. Walking can be great for advanced athleteseven those who may think it isnt challenging enough, Mohr says. The results were published in the British Journal of Sports Medicine. You just need to make sure that you are taking proper care of your health. 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. Walking is a go-to cardiovascular exercise for some good reasons. Walking 10km a day is not bad. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations. Consult your health care team to see if walking is the right exercise for you and any precautions necessary for your individual circumstances and adjustments to your medications or diet. "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 . A 10km walk takes between 90 minutes to 2 hours, which is a good workout time. treatment ALS PACT: Parenting at a Challenging Time It makes sense. As per studies, more movement, which can be measured by more steps or any other physical activity is important for good health. You can lose weight by walking 10km a day, as long as you stay consistent and you wont alter your eating habits. I started walking 10km a day during my holidays. Krissy is the senior editor leading content for TheHealthy.com and The Healthy section of Readers Digest magazine. However, when the outdoor temperature was higher (70 degrees or more) I was drinking at least one liter of water. Once I get my water organized, I immediately started to feel better. A 2000 study published in the journal Hypertension Research found walking 10,000 steps per day or more is effective in lowering blood pressure, increasing exercise capacity, and even reducing sympathetic nerve activity in hypersensitive patients regardless of exercise intensity or duration. However, these are the most comfortable walking and running shoes that Ive ever worn so I take them.

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