Walking is an excellent method to maintain or improve your overall health. You can do it almost anywhere and it’s a snap to get started: just put one foot in front of the other.
Is Walking 10 Miles A Day Beneficial For Weight Loss?
Inactivity is a key factor in the dramatic growth of obesity. For example, more than 60 percent of American adults and one-third of children are obese or overweight. However, walking, diet and other lifestyle changes can help with weight loss and tone up muscles.
How Many Steps Are In A Mile?
An average individual has a stride length of about 2.3 feet. That means that it takes approximately 2,300 steps to walk one mile.
How Many Calories You Burn During A 10-mile Walk?
It depends on your walking intensity, pace, duration and your weight. Therefore, the faster your speed, or the higher your incline, the greater the number of calories you burn.
A rule of thumb is that about 650 calories per 10 miles are burned for a 120-pound person, and 1000 calories per 10 miles are burned for a 180-pound person.
Tip – for long walks, you may want to take some healthy snacks, water, a spare top, a sun hat, and sunscreen, in a small backpack.
Other Benefits Of Walking
Better Management Of Diabetes
According to the American Diabetes Association, it is an excellent method to lower blood glucose.
It helps to improve your heart health. According to research by Irish scientists, it is the best exercise for sedentary individuals, particularly adults, to lower the risk of cardiovascular diseases and heart attack.
Supports Your Joint Health
A few studies have concluded that walking a minimum of 10 miles a week can prevent arthritis symptoms from occurring as well as reduces arthritis-related pain.
Lowers Stress Levels
One study conducted at the University of Michigan established that group nature walks lower stress, especially in individuals who have dealt with an emotionally traumatic event.
Women, ages 55 to 70, who took 1-hour morning walk regularly, were more likely to relieve sleep disorders than women who didn’t walk, according to a study from the Fred Hutchinson Cancer Research Center in Seattle.
Boosts Your Energy Levels
A regular morning walk is one of the best natural energizers around because it increases oxygen supply to the body and improves circulation, helping you to feel alive and more alert.
Does Not Lead To Injury
Since this is a low-impact exercise, it does not pose the same risk of harm as opposed to running or working out in the gym.
It Improves Your Memory
Age-related memory decline is lower in people who walk daily at least 3 miles, according to a recent study in women ages 65 and older, carried out by the researchers at the University of California, San Francisco.
Other Tips For Weight Loss
#1 Fill Up On Fiber
Dietary fiber is the part of fruits (apples, mangoes, papayas, pineapple, pears), vegetables (broccoli, cabbage, radish, pepper, tomatoes), grains (quinoa, oatmeal, oat bran), legumes (red kidney beans, navy beans, chickpeas, lentils, green peas), seeds (sesame seeds, sunflower seeds, chia seeds, flax seeds), and nuts (almonds, walnuts, hazelnuts, brazil nuts) which we can’t digest.
This type of food can also help you to feel full longer, which is perfect for losing weight.
#2 Adequate Sleep
There are a lot of studies that concluded that getting less than approximately 7 hours of sleep per night can considerably slow down your metabolism and this actually may lead to weight gain.
#3 Don’t Skip Breakfast
We all know how important a healthy breakfast is, and there is a reason it is called the most important meal of the day. It is recommended that it should be taken within 1 hour of waking up and should be containing all the essential nutrients that the human body needs.
#4 Drink Green Or Black Tea
Green and black tea contain small amounts of caffeine; however, they are also rich in powerful antioxidants, named – catechins, that work in synergy with the caffeine to boost fat burning.
Besides, green tea is a storehouse of epigallocatechin gallate which, according to a study issued in Medicine & Science in Sports & Exercise, can improve your physical exercise performance by increasing how much oxygen the human body can use as fuel per minute.
#5 Reduce Your Stress
Reducing stress in the physical body should be the starting point of any weight-loss plan. Breathing exercises and daily meditation can often start this process.
#6 Chew Slower
Nutritionally speaking, eating more slowly while upping your chew count does not make much of a difference. Nevertheless, some studies established that eating slower may help control your appetite and feel full faster.
#7 Cut The Alcohol
Research shows that both women and men who drink in moderation are less likely than non-drinkers to be obese. However, more than moderate drinking is strongly associated with a greater risk of being obese or overweight.
One reason this may happen is that when you drink alcoholic beverages, your body needs to burn it off straight away, hence, if you’re out for dinner, then that meal you’re eating is being stored as fat rather than burned off.
#8 Eliminate Oils
Reducing only the fat content in your regular diet, without changing any other aspects of your lifestyle and diet, will help you to lose extra weight.
For instance, fruits usually have about 300 calories per pound, vegetables 100 calories per pound, while vegetable seeds oil and fruit oil have 4,000 calories per pound.
#9 Turn Off The TV
TV watching slows your metabolism more than any other activity except sleeping. Additionally, it exposes you to numerous junk-food commercials which can lead to binge eating.
#10 More Sunlight Exposure
People who spend more time in the sun are the ones with the lowest amount of body fat, according to a study performed at Chicago’s Northwestern University’s Feinberg School of Medicine.
References http://researchers.sw.org/dorfam/study-walking-obesity http://www.independent.co.uk/news/health/cancer-study-risk-walking