What on earth are we saying? 10 miles a day sounds intimidating? Five miles even sounds like a stretch but, what if we sold you on the benefits of walking 10 miles a day? There is an abundance of health benefits, including weight loss, and once done safely, your body will be thanking you.
Before we get into it, let’s talk about how good walking is for everyone, whether it’s ten steps or ten miles.
While some presume that exercise requires intense effort and intense effort only, often defining walking as an activity only suitable for the most sedentary and elderly, this couldn’t be further from the truth. Quite the opposite, in fact. The truth is, exercise and physical activity don’t have to be complex or complicated, nor does it need to live up to an elite athlete’s idea of what a workout looks like. In other words, if you’re moving, sweating, and staying consistent, you’re improving your health!
Of course, it does come down to your health and fitness goals and objectives, as well as your current fitness level. If you’re an elite athlete who already exercises for hours and hours each week, walking might not be the most important implement (you’re probably already walking enough as it is!). Contrastingly, if you’re the average individual simply seeking to improve their health, walking is all but essential, and can, in fact, be used as a primary means of exercise if executed properly.
Contrary to popular belief, walking isn’t just a mode of independent transportation that we as humans utilize to travel from point A to point B. In fact, walking is quite a beneficial physical activity, providing numerous health benefits for those who partake.
Whether you’re an elite athlete or an elderly individual, walking can provide you with some level of benefit, however, likely more for the latter group than the former. Nevertheless, not only is it completely free to participate but it’s easy to do, offering the lowest barrier to entry of any available exercise methodology.
The following are several benefits that you can come to expect from walking on a consistent basis:
- Caloric Expenditure & Weight Loss
- Improved Cardiovascular Strength
- Increased Energy Levels
- Boosted Mood
Of course, the benefits listed above depend largely on several factors, from the speed at which you walk and the amount of walking you do, both regarding the time elapsed and distance covered, to the frequency and consistency at which you walk to the intensity of the walks themselves. If you’re ambitious and want to get straight to the 10-mile walk, the benefits will stack.
To illustrate this a little further, it’s suggested that a brisk walk of 15 minutes can burn up to 60 calories for the average individual. Similarly, for those who regularly and consistently walk for a mere 30 minutes daily, the risk of heart disease decreases by almost 20%.
Other benefits of walking include but are certainly not limited to improved blood flow, lower blood pressure, joint pain relief, and an increase in overall immunity. If you’re someone who is of older age, you might even see a noticeable increase in leg strength and musculature.
Walking is Good!
No matter your age, health status, or current fitness level, walking on a regular basis is a great supplement to the daily recommended level of physical activity.
If you’re someone who finds it difficult to find the time to go for a walk, there are several ways to do so throughout your busy day. A few of the most common include taking the stairs where possible, walking your daily commute where possible, and taking more breaks throughout the day to walk.
In short, walking isn’t only good for your health, it’s amazing for your health! If you’ve already implemented walking into your daily life, great job! If not, let today be the day you start.
The 10 miles Walk
Now that we’ve covered the basics of walking, let’s prepare you for the 10 miles per day. Remember, your health and safety are priorities so ease into this and listen to your body. Here are some tips:
- Warm up with some stretches – Get your muscles going before you begin with basic stretches.
- Stay hydrated – Always walk with a bottle of water and get into the habit of taking small sips along the way.
- Practice proper technique – Don’t go too fast or too slow. Get in gear to go at a steady pace, swinging your hands as straight as possible. Step in a rolling action from your heel to toe.
- Wear the right shoes – Comfortable shoes are a key component to a successful walk. The last thing you want is blisters on your toes and ankles. Invest in a few high-quality socks, as well; they protect your feet.
- Wear weather-appropriate clothes – It’s never fun being too hot or too cold so check in with your weather app and dress accordingly.
- Cool down – Cooling down is just as important as warming up. After your walk, end with a few minutes of stretching and breathing exercises. This not only does well for your body but your mind.
- Rest – make sure you rest in between your strides. Overworking your body can be very damaging.
10 miles a day is not for everyone so if you rather take a smaller number of steps while still reaping the benefits of walking, that’s still a win. However, if you decide to go in with the nig steps, you’ll need to cater two to three hours of time to successfully complete it. Studies suggest that you can burn between 800 to 1200 calories per day depending on your pace and metabolism. While this sounds inviting for those trying to lose weight, take it easy. Keep the tips we mentioned above in mind and ensure that your body is ready for the journey.