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Is Walking 10 Miles a Day Too Much to Lose Weight?

by
author image Marc Ciminelli
An exercise specialist, Marc Ciminelli began writing in 2010. He carries 10 years of experience in the fitness industry. He holds his Bachelor of Science and Master of Science degrees in kinesiology from Concordia University and Université de Montréal, respectively. He is also certified as a clinical exercise physiologist by the Canadian Society of Exercise Physiology.
Is Walking 10 Miles a Day Too Much to Lose Weight?
Side view of a couple walking on the beach. Photo Credit Stockbyte/Stockbyte/Getty Images

If you need to lose weight, walking can definitely kick start any weight loss program, especially with 10 miles of it every day. If a daily fitness walk could be packed in a pill, it would be one of the most popular prescriptions in the world. This relatively simple activity is the most underrated exercise and yet one of the most effective. And, it is the best starting point if you haven’t moved properly in ages.

Benefits Of Walking

Walking can be done at any age and benefits can be felt quite rapidly. It keeps the heart strong which decreases risks for cardiovascular disease, while improving muscular endurance and bone strength, ultimately leading to a reduced risk of osteoporosis. Furthermore, reaching or maintaining an ideal weight, as well as lowering blood pressure and controlling blood sugar levels are other impacts that can be brought on by walking. In no time, sleep can also be improved, leading to increased energy levels.

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Walking And Weight Loss

If weight loss is your goal and you have been sedentary for many years, starting a walking program is one of the better ways to get moving. Moreover, apart from physical activity, favorable changes to one's nutrition play an important role in how much weight you lose. Making an effort to move 30 minutes on most days will help accentuate the weight loss. Note that the 30 minutes does not necessarily have to be done in one full session; it can be divided throughout the day.

Considerations For Walking And Calories Burned

On average, walking 10 miles may take roughly 150 minutes when going along at a natural or brisk pace. Trail and uphill walking will also take longer to complete a mile, but ultimately will burn more calories. How tall you are needs to be taken in consideration, since stride length is reduced in shorter people, making it harder to walk at higher speeds. Moreover, your weight will also determine how many total calories will be burned.

Calories Burned During A 10 Mile Walk

When looking at how much weight is being lost when walking 10 miles, the actual weight of the person is crucial to determine the amount of calories burned as well as the pace. For an average man of 5 feet 8 inches weighing 165 pounds, the approximate number of calories burned during a brisk walk at 4 miles per hour would be 800 to 900 calories if the course was relatively flat, taking him two and a half hours to complete.

Amount Of Walking Necessary To Lose Weight

If you have time to walk 10 miles daily, this amount is probably more than enough for anyone to lose weight, especially if nutritious dietary changes also are made. Although drastic for someone who is just starting, progressively getting to 10 miles daily can be a great goal to achieve.

Although Walk BC considers 12,000 to 15,000 steps per day the general guideline for losing weight, going beyond this is definitely going to bring on changes on the weight scale.

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References

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