The World Health Organisation and the National Heart Foundation of Australia recommend 10,000 steps (approximately eight kilometres) per day to improve general health and reduce the risk of chronic disease.
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.
For example, if you focus on running for 45 minutes, you will have a long and fruitful workout as compared to when you will simply focus on walking exactly five kilometres. The focus should be on the time on feet and not on the pace and distance, say experts.
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). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
if A person is healthy, there is no any problem to walk 20km or more. In ancient time, when vehicles was not available, please used to walk for long travelling. But during this type of long walk, eating and drinking of water is also important.
Is walking too much bad for you? It can be! If your walking routine is too strenuous, you may experience discomfort and it could lead to injuries. 3 Factors that make a walking routine too strenuous could include walking too far, walking with too much intensity, or not taking enough rest days to recover.
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.
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.
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.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
How Long Should You Walk Each Day? Aim to walk continuously for 30 – 60 minutes most days of the week to lose weight walking. If you walk at a brisk pace for 30 minutes, you'll cover a distance of about 1½ to 2 miles (2.5 to 3.3 kilometers).
Walking in the sunlight will fight off seasonal affective disorder. Reduction in health risks such as type 2 diabetes, heart disease, arthritis, and some cancers. Weight loss and improved body composition. When you start walking daily you might begin to see yourself losing weight.
A simple 5km walk is a surprisingly effective and versatile way to check most (if not all) of your fitness boxes, depending on how creative you want to get with it!! … It is long enough to reap plenty of benefits (see below) and gives you enough time to throw in some variety (interval training, anyone?)
Walking for about three miles per hour (4.8 km) or walking for 80 minutes and covering four miles will definitely help you burn about 950 calories a day. Even though walking is less intense, by covering the same area each day, walking will ultimately help you lose more weight.
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 average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.
The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.
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.
The average walking pace is 2.5 to 4 mph, according to the Centers for Disease Control and Prevention. Factors that affect the speed of your pace include physical fitness levels, the incline and your age.
Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.
According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.
That's anywhere between 3,000 and 3.750 steps for that 30 minute walk. You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.
Since cadences were only measured for 3 MET (slow) and 5 MET (fast) walks, 122 steps/min is a mid-way estimate for a 4 MET walk. This produces an estimate of 3,660 steps in 30 minutes and 7,320 steps in 60 minutes.
A brisk walk is about 3 miles an hour, which is faster than a stroll. You can tell you're walking briskly if you can still talk but cannot sing the words to a song.