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?)
One study measured the number of calories people of average fitness level burned after walking at a brisk pace of 3.2 miles (5 km) per hour or running at a pace of 6 mph for about a mile. Results showed that those who walked at a brisk pace burned an average of 90 calories per mile ( 12 ).
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.
If you're looking to burn calories or burn fat by walking, building up to a 5k goal can help you achieve that.
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.
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.
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.
The K in 5K stands for a kilometer, which is a little over half a mile. Five kilometers equals 3.1 miles. At a typical walking pace, you can walk it in 45 minutes. If you are a slower walker, you might take 60 minutes or more.
The average walker finishes a 5K in 45 to 60 minutes.
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.
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.
This is not only a cheap option, but is also easier on your joints. While running and gymming are also intensity-based work outs that target muscle groups, studies say it is walking that beats all else.
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!
He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”
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.
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.
Calories Based on Step Count
For example, a 160-pound person who is 5' 4" tall would burn about 181 calories walking 5000 steps. But a taller person (5' 10 tall) who weighs the same amount would burn 198 calories walking the same number of steps.
The Best Foods to Fuel Up With Before a 5K
A banana (carb) and peanut butter (protein) Grapes (carbs) and almonds (protein) Berries (carbs) and greek yogurt (protein) Orange slices (carbs) and a hard-boiled egg (protein)
Running 5km will burn more calories than walking 5km, but both are great exercises for your health. Running 5km is better for weight loss goals but can put more strain on your heart and joints if you push yourself too much. A brisk 5km walk is great for sustainable exercising and your heart health.
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.
In Australia, the average adult accumulates about 7,400 steps a day. So an additional 3,000 to 4,000 steps through dedicated walking will get you to the 10,000 steps target. Read more: Are you walking your dog enough?
Aiming for a pace of 3.5 to 4.5 mph (13-17 minutes per mile), walk 3 miles (about 45 minutes), 3-5 times per week.