Written by Tyler Read, BSc, CPT on march 8, 2021 — median reviewed through Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness

Walking 10 miles (16.1 km) a work is a an easy and effective way to add exercise to her lifestyle. While many exercise options are available, couple of beat walking once it pertains to its simplicity, low risk of injury, and low entry obstacles to beginning a program.

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You can walk for exercise in many different settings, both urban and rural. In general, wade costs little compared with a gym member or home gym equipment. Finally, you can readjust the intensity and duration of her walk relying on your fitness level and also goals.

When it involves mental and also physical health, the require for continual exercise can’t be overstated. If working out in a gym no appeal to you, or you simply want to get outdoors and readjust up your routine, wade 10 mile is an excellent method come add much more movement to her life.


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The benefits of wade 10 miles every day
Despite that simplicity, walking can have a profound result on your physical and mental health. Research study on walking shows a selection of benefits across multiple different age and demographic groups.

Research says that walking can decrease cardiovascular danger factors, human body mass index (BMI), belt circumference, and the incidence of psychological health conditions like anxiety and also depression (1).

Additional studies have found that setup distance-based goals rather of time-based goals may be an ext effective because that realizing these benefits.

For example, working approximately walking 10 miles per day could be better than working as much as 2 hrs of walking per day in terms of progressive goal setup (2).

Aside indigenous the direct measurable physiological and also psychological benefits, walking gives you the chance to check out your local area when exercising. Additionally, friend can bring a girlfriend to do it both a workout and social occasion.

Summary

Walking improves your physical and mental well-being.


Calories shed from wade 10 miles

The specific number of calories burned while wade 10 miles depends greatly on your body weight. Overall, you have the right to expect come burn 700–1,000 calories over the food of walking 10 miles.

Your pace will certainly matter much less in regards to the total number of calories burned. However, walking faster will help you struggle the 10-mile note much sooner. So, a faster pace will certainly equate to an ext calories shed per hour, but less full walking time.

Weight loss impacts from go 10 miles

Walking 10 miles every day is one effective way to support weight loss. To shed 1 pound (0.45 kg), you must burn approximately 3,500 calories an ext than her intake end a provided time period.

For example, to lose 1 lb per week, you have to eat 3,500 under calories 보다 you burn over the food of that week.

With the in mind, adding 4 days of wade 10 miles per day through no additional food intake would placed you at approximately 1 lb of fat loss per week, assuming your calorie intake and expenditure were even before you began your wade program.

Your best bet for weight loss is to incorporate your walks with dietary adjustments that were ideally guided by a registered dietician or other qualified professional.

It’s incredibly easy to comprise for the calories shed on a 10-mile walk v a couple of extra snacks or bigger portions at mealtime, so eating healthy and reasonable portions is still a requirement for ensuring successful weight loss from walking.

Summary

Walking 10 miles burns 700–1,000 calories and can assist support your weight loss goals.


While walking can sound an easy enough, structure up come 10 mile takes time, specifically if you arrangement to to walk 10 mile every day.

The two key strategies because that working as much as 10 miles per day include:

adding one mile every weekbreaking up her walks

Adding one mile every week

Depending top top your present fitness level, walking for even a solitary mile might either be daunting or fairly easy.

To start building up to 10 miles, start by walking a solitary mile. If you deserve to comfortably go a mile in 15–20 minutes, include another mile to that walk.

Once you find a distance that’s slightly an overwhelming but not completely overwhelming, stick through that street for a week. Every week, you’ll add another mile to your everyday walking program.

For example, if you discover that 3 miles is complicated at the beginning, to walk 3 miles every day because that a week, climate bump it as much as 4 miles every day the following week.

Additionally, acquisition 1 or 2 nonconsecutive days turn off from walking every week is a great plan come avoid any type of overtraining or overuse injuries.

Even if you can only perform a solitary mile, adhering to this regime will have actually you go the full 10 miles within 10 weeks. This is quite reasonable — girlfriend must continue exercising typically over the lengthy term to reap lasting wellness benefits.

Feel complimentary to play around with the increments. If adding a mile every week feels choose too much, add half-mile increments. On the various other hand, if you’re feeling strong, adding 1.5 mile or more may it is in an ideal challenge.

Breaking up your walks

If she on a chop schedule or have actually other complicating issues, break up her walks is a good strategy.

In fact, research suggests that intermittent walking, meaning breaking up much longer walks into much shorter walks, is as effective as longer consistent walks in ~ improving health and wellness measures (3).

If friend don’t have the time come walk 10 miles or every little thing your collection distance is in ~ once, you can break that up right into 2 or also 3 walks transparent the day.

One the the biggest strengths of walking for exercise is just how easy that is come customize your regimen. It is adapted your go schedule as essential to to the right the distance right into your day.

Summary

Working increase mile-by-mile until you reach 10 miles every day will alleviate your danger of overuse injuries. Breaking up your walks right into multiple segments might suit her lifestyle much better than one long walk.


At this point, she likely familiar with the benefits of walking, as well as the approaches you have the right to employ to combine walking right into your routine.

However, there are some downsides to walking 10 miles per day. You must be mindful of them before committing to the program.

The downsides deserve to be summarized as follows:

Walking long ranges takes substantial amounts of time.Walking walk not carry out sufficient intensity for higher-level athletic improvements.Walking does not stimulate muscle and bone growth as effectively as other exercise options.

Walking takes time

Walking is slower 보다 running.

A usual walking pace is 15–20 minutes every mile. To go any type of faster results in you essentially jogging or running, i beg your pardon does have actually other benefits and downsides compared with walking.

At the usual walking rate, it’ll take it you 2–3 hrs to gain to 10 miles.

If you have the time for this, great. You deserve to listen come music, podcasts, socialize v a walking partner, or just enjoy the time outdoors.

However, for liven individuals, spending 3 hours per job walking might not be realistic.

The huge amount the time required to cover 10 miles on foot is most likely the best downside of walking.

Walking lacks intensity

The scientific research is clear that walking can significantly improve your health compared with sedentary activity.

Nevertheless, if her goal is higher improvements in aerobic fitness or strength, walking does not provide adequate intensity to press you towards these adaptations.

While you might initially notice improvements in her aerobic fitness, sooner or later on you’ll either need to boost your speed until you running, or include some kind of weight or other resistance to rise the intensity.

Walking does not stimulate coordination, muscle, and bone development effectively

Once again, contrasted with no activity, wade is terrific physical intervention.

However, because that both younger and also older adults, comprehensive fitness training needs some quantity of resistance training to boost bone density and muscle mass.

Muscle and also bone loss is of specific concern for older adults. While walking is always much better than not exercising at all, it merely does not administer the stimulus required to build muscle or continually improve bone density.

Additionally, incorporating balance and also coordination training into a fitness arrangement will alleviate the threat of falling, i m sorry is an essential consideration because that older adults.

With this in mind, by every means, occupational up to long, 10-mile walks. However, consider adding core, balance, and weight training for a finish fitness program.

Summary

Walking 10 mile takes a considerable amount that time and does not carry out the full selection of stimuli required for substantial fitness adaptations.


Building as much as 10 miles every day is doable for most individuals detailed you start with the best distance and also slowly construct up.

The adhering to are simply a few additional tips because that ensuring you continue to be consistent and avoid injuries during your wade program.

Wear comfortable and supportive wade shoes

The repeated nature that walking have the right to be detrimental to the health and wellness of your feet, ankles, knees, and also hips if you execute not have the best level of support.

Consider getting a pair the comfortable wade shoes through an insert that gives you arch support based on your needs.

Find soft go surfaces

Walking on pavement, concrete, or other hard surfaces is much higher impact than walking top top trails, grass, or rubberized monitor surfaces.

Ideally, uncover a surface that’s a little more forgiving 보다 sidewalk pavement, particularly at the previously stages of your walking program.

Locate scenic and also pleasant routes

In regards to ensuring consistency, that a good strategy to discover scenic or various other pleasant outdoor areas to spruce increase the excited of your walks.

Learn your local areas, explore parks and other outdoor features, and establish some pleasant walking courses that’ll keep you engaged and also excited come walk.

Additionally, if you deserve to walk external in nature or near trees, the waiting quality and overall experience could be better for you than grinding out 10 miles on city sidewalk.

Summary

Wear the ideal shoes, walk on the appropriate surfaces, and find pleasant, scenic paths for the best walking experience.


Walking is an effective and accessible means to add exercise to her life. Wade has numerous scientifically proven health and wellness benefits, and you can adjust the intensity and also distance based on your present fitness level.

Building as much as a 10-mile to walk every day will lead to considerable improvements in her cardiovascular health and also psychological well-being.

Additionally, walking have the right to support a load loss program, particularly when combined with dietary modifications.

Ensuring great footwear and also pleasant walking paths will aid reduce her injury rate and improve the experience and also consistency of her walking routine.

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Whether you’re at this time sedentary or simply looking come add variety to your practice program, 10 miles per day of wade provides wonderful way to boost your health, well-being, and overall top quality of life.