Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps. While you can walk more on some days and less on others, the total walking time per week should be at least 150 minutes⁶.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules).
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
2 Walking for several shorter periods of time that added up to 30 minutes per day has been shown to be just as effective as taking one long walk.
In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
A longer walk may take more time, but the activity lowers your risk of injury and provides many of the same health benefits as walking faster. A longer walk builds endurance so that you can, over time, cover longer distances, Dr. Higgins says. Consistent walking allows you to gradually combine both distance and speed.
Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Walking is a moderate-intensity exercise that can be easily incorporated into your daily life. Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood.
The Importance of Walking 5km or at least 30 Minutes a Day
Walking burns calories and therefore helps with weight management, maintenance and/or fat loss. Walking for at least 30 minutes a day can reduce your risk for coronary heart disease.
People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.
Walking 10,000 steps is doable in 30 minutes' time, she adds. It can have the added benefit of lowering blood pressure and blood sugar.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
7 Things That Happened When I Made Myself Go For A Walk Every Single Day For A Month. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.
The short answer is yes. “Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. It doesn't really matter how you get that.
An hour a day is also a widely recommended goal for more advanced walkers. Health organizations usually recommend a minimum of 30 minutes of walking per day, but note that increasing your walking to 60 minutes daily gives even more health benefits.
For a person with excellent fitness, an approximate moderate walking pace: 15 minutes per mile (4 miles per hour) 9 minutes per kilometre (6.4 kilometres per hour)
Average walking speed by age:
20-29 years: 3.00 mph (4.83 km/h) 30-39 years: 2.82 mph (4.54 km/h) 40-49 years: 2.82 mph (4.54 km/h) 50-59 years: 2.75 mph (4.43 km/h)
THE BENEFITS OF WALKING TWICE A DAY
Being sedentary for long periods of time during the day can lead to problems associated with obesity, heart disease, and other health-related illnesses. For this reason, adopting a routine that involves multiple walking sessions per day instead of just one can be beneficial.
Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk. Start at a pace that's comfortable for you.
Recovery Time: If you notice that you're taking longer and longer to feel normal again after a walk, you may be overtraining. Everyone reacts differently to walking, but if you're taking more than 15 minutes to recover from a walk, you may want to dial down the intensity for a bit.
A long walk (at least 60 minutes)
And you're at significantly lower risk of injury compared with running. While runners can overdo it, quickly moving from healthy running distances to unhealthy distances, this research suggests that you can just keep on walking and it'll be good for you.