An average walking pace on country and forestry footpaths is: 20 minutes per mile (3 miles per hour) 12 minutes per kilometre (5 kilometres per hour)
Whilst we all may walk at a different pace, on average it should take about 1 hour (60 minutes) to walk 5km.
The pace most often recommended is a brisk pace which translates to about 90-110 steps per minute or 4-5 km/hour. Slow down if you find it difficult to breathe easily; it is better to walk a little too slow than too fast.
Brisk Walking Speeds
One study defines a minimum speed for moderate-intensity as about 100 steps per minute for adults under age 60 (about 3 miles per hour or 4.8 kilometers per hour).
If you are not in the habit of exercising much, 6km/h is fine, and if you are obese or elderly, there is no need to stick to 7 km/h. I also recommend using interval training when walking. Walking at 7 km/h for 30 minutes is quite a workout.
If you plan to walk for 4 miles (or 6.4 km) a day, you will begin to lose weight almost immediately. But along with your exercise routine, you need to maintain a balanced and healthy diet so that you don't put on the calories you're working hard to burn.
A previous study had shown that walking for at least 40 minutes multiple times every week helps reduce the risk of heart failure by almost 25% among post-menopausal women. Brisk walking is also beneficial for the heart as it improves artery health, and counters heart disease in diabetics.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Burn Off The Calories
Walking for 45 minutes per day at a moderate pace means you'll be walking for 4 kilometres. And 4 kilometres every day can burn off a substantial amount of calories – up to 250 per day. Keep that up for a week and you can burn off 1750 calories.
Speed Matters When Walking for Fitness
If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.
Yes! Walking is a good form of exercise that helps you burn calories. But when walking to lose weight you need to follow a balanced diet that provides the right number of calories and nutrients to support your health and your weight loss.
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.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
To lose weight by walking , you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps.
10,000+ Daily Steps
However, aiming for a higher number is beneficial because walking not only helps in burning calories but is also responsible for the following benefits: Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent.
“One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking. Walking a mile (1.6 km) burns approximately 100 calories,” she added.
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.
Research has found that elderly people walk at a slower speed and tire more quickly because of loss of strength and mass in leg muscles.
You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64.
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. But that doesn't mean you have to do it all in one walk.
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
Average speeds
Everyone walks at a different pace, but as a guide most adults can walk at around 2.5 miles (4km) an hour without accounting for stops.