Many people don’t consider walking to be a particularly effective form of physical activity when it comes to weight loss. However, walking is an excellent form of exercise for both young and older adults. Whether you aim to shed some pounds or simply build up muscle strength in your legs, taking a few miles’ walk every day can have many beneficial effects on your overall health.
If you’re thinking about starting a regular exercise routine as part of a weight loss program, walking 5 miles per day could be incredibly helpful in helping you burn off stubborn fat, improve heart health and boost your mood.
In this article, we’ll look at the power of walking 5 miles a day in aiding with weight loss and all the positive benefits that it brings. Walking can offer more than just improved physical health; regular walks provide mental health advantages as well. When walking for extended periods, the body releases endorphins – hormones that are known to give you an energy boost and make you feel good. This can help reduce stress levels, sharpens alertness, and improves general feelings of well-being.
Furthermore, although it may seem counterintuitive at first thought, regular walking can provide superior aerobic benefits compared to running. This is because when running, our feet only land on the ground for a very brief second meaning most of our energy goes into propelling ourselves forward instead of using it for building endurance and muscle tone which happens when we take longer strides while walking. So if your main goal is getting in shape while minimizing impact stress on your joints then walking would be the ideal choice.
The Time it Takes to Complete a 5-Mile Walk
Walking is an activity that can be enjoyed by people of all ages and fitness levels, and it’s one of the simplest forms of exercise around. It can be done almost anywhere, which makes it quite convenient. For healthy adults, walking 5 miles typically takes between an hour to about an hour and fifteen minutes. This time will vary depending on a person’s stride length, height, legs, fitness level, and terrain.
The British Heart Foundation (BHF) states that an average person with reasonable fitness can cover one mile in 15 minutes on average at a walking pace (4 miles per hour)1. However, if you are walking quickly on country footpaths then you can cover one mile in 12 minutes (5 miles per hour).
While everybody walks at their own pace, some tips can help you stay motivated during your walk such as listening to music or podcasts, taking regular breaks, and ensuring you have the right footwear for comfort.
For those looking to kick-start their walking routine and improve their overall health, the Walking.diet program provides users with a personalized plan tailored to their needs. It includes warm-up and cool-down exercises as well as plenty of nutritious recipes and educational content about food and nutrition for optimal weight management. Whether you want to lose weight or just want to maintain your current weight, this program has everything you need to help get you started on your journey toward better health.
Walking for Weight Loss: How Far Should You Go?
If you’re looking to lose extra weight, walking can be a great exercise choice. According to the Centers for Disease Control and Prevention (CDC), the recommended weight loss goal is to shed one or two pounds of fat per week. This means that to achieve this, you need to burn approximately 500 calories daily. Walking five miles each day has been proven to be an effective way of burning calories and losing excess weight.
The number of calories burned when walking depends on various factors, such as distance traveled, speed, and your current body weight. Generally speaking, if you walk five miles every day at a moderate pace, you can expect to burn 350-600 calories. However, if you increase your average walking speed, then obviously the number of calories burnt will be higher too.
The Power of a 5-Mile Daily Walk: 5 Health Benefits
Taking a daily stroll or walk can have a wide range of benefits for your physical and mental health. A walk can help by decreasing stress, burn calories, improve cardiovascular health, increase energy levels, and even benefit those with joint pain or arthritis. Here are 5 advantages of walking that you should consider:
#1 Stress Relief
Walking has mental health benefits and can be an incredibly effective way to reduce stress and anxiety. It releases endorphins in the brain which act as natural mood boosters, allowing you to feel happier and more relaxed 2. Even taking short walks in the fresh air can help alleviate tension and worry.
#2 Calorie Burning
Regularly walking is not only great for stress relief but it’s also highly effective for calorie burning too. When you walk briskly, you’ll burn more calories than when strolling at a leisurely speed. And the further you walk, the more calories you’ll burn! This makes it an ideal exercise for weight loss and other fitness goals.
#3 Heart Health Benefits
Walking regularly helps keep your heart rate up which has positive effects on overall heart health. According to the American Heart Association, doing 150 minutes of brisk walking per week can significantly reduce your risk factors for diseases such as stroke and diabetes while also helping to lower blood pressure and cholesterol levels 3.
#4 Increased Energy Levels
Exercise of any kind will help boost energy levels due to increased oxygen flow throughout your body as well as better hormone regulation from exercising regularly. Walking is no exception! Taking regular walks can help elevate your mood by providing an extra burst of energy now and then plus it’s low-impact so it’s perfect for those who may be less active or don’t want intense workouts every time they exercise.
#5 Joint Pain Relief
Walking encourages movement in your body which is beneficial if you suffer from joint pain or have arthritis due to its low-impact nature compared to other forms of exercise like running or aerobics classes. Doing regular walks can help relieve aches due to stiff joints plus it may also reduce any swelling caused by conditions such as arthritis in the hands or feet.
Walking for 5 miles every day can be a great way to improve overall health and reach your desired weight. This exercise regimen can come with many positive benefits, including reducing your waistline while also improving the health of your heart and lungs. Not only that, but it can also have a profound effect on your mental well-being, as regular physical activity has been linked to increased happiness and better stress management.
Before beginning any type of exercise program, it is always a good idea to consult with your doctor first. They will be able to provide tailored advice based on your individual needs and health status. This is especially important if you are new to physical activity or if you have any pre-existing conditions that could potentially interfere with the exercise routine.
In addition, consider setting realistic goals for yourself to stay motivated throughout the process. For example, if you are just starting, try breaking up the 5-mile walk into smaller increments over several days until you feel more comfortable with longer distances. Also, be sure to listen to your body and take breaks when needed so you don’t become overly fatigued or put too much strain on yourself.
Lastly, make sure that you have the right gear before hitting the pavement – this includes proper shoes and clothing as well as items such as water bottles or energy snacks which may help keep you going during longer sessions. With these components in place, walking 5 miles a day could be an effective way to accomplish both short-term and long-term health goals!
- The British Heart Foundation. Walks and treks FAQs Updated February 9, 2023.
- Mayo Foundation for Medical Education and Research. Exercise and stress: Get moving to manage stress Updated August 3, 2022.
- American Heart Association. Why is Walking the Most Popular Form of Exercise? Updated January 10, 2017.