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.
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.
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.
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.
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.
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.
Summary. Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can't manage 30 minutes a day, remember even short walks more frequently can be beneficial.
Brisk walking is considered a moderate-intensity, low-impact workout that does not exert excess strain on joints (hip, knee, ankles) that are susceptible to injury with higher-impact workouts. People may think that walking is not as effective as higher-impact workouts.
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.
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.
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.
A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.
And most experts will agree that adding between 20 and 30 minutes of exercise to your daily routine is a good place to start. The best part about walking for about 20 minutes a day is that it's an attainable goal.
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!
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.
And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.
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.
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.
Daily walking for 30 minutes can burn up to 150 calories in a day. So in a matter of just three days, you can lose 500gms of weight from your body! 3. Sip on green tea: Green tea is rich caffeine and EGCG, both of which speed up your metabolism and increase the burning of fat by your body.
Avoid this when you are cutting back your calories by simply using walking as your daily exercise. Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.