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Is Walking 10 Miles A Day Effective For Weight Loss?

Is Walking 10 Miles A Day Effective For Weight Loss

Walking is a free activity which can aid in weight loss and maintenance. However, walking’s benefits go even further — here are 10 more reasons to start, or keep, walking:

#1 Your Mood Will Improve

Research shows that regular walking actually modifies the nervous system so much that you will experience a decrease in hostility and anger.

#2 It Strengthens Memory

Seniors who walked for 40 minutes 3 times a week for a year experienced a 2% average increase in the size of the hippocampus, the part of the brain that controls emotion and memory, according to a 2011 study issued in Proceedings of the National Academy of Sciences.

#3 Osteoporosis Prevention

By walking every day, we stimulate and strengthen bones to increase bone density. This form of exercise is particularly recommended for women. In addition, walking promotes joint health to help prevent problems such as arthritis.

#4 It Strengthens Muscles

Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by toning your muscles and preventing muscle loss.

#5 Treatment For Diabetes

Walking is commonly used as a low-intensity workout plan to lower blood glucose in type 2 diabetes mellitus. It also impacts the blood glucose levels after meals in type 1 diabetics.

#6 It Cuts The Risk Of Dying From Cancer

According to a study presented at the American Society for Clinical Oncology conference in Chicago, women who walk for 180 minutes a week after being diagnosed with breast cancer were roughly half as likely to die from breast cancer than women who didn’t, over an 8 year period.

#7 It Lowers Your Risk Of Alzheimer’s

Alzheimer’s is the most frequent form of dementia, a medical term for memory loss and other cognitive abilities serious enough to interfere with daily life.

Men between 71 and 93 who walked more than a quarter of a mile per day had half the incidence of Alzheimer’s disease and dementia, according to a study from the University of Virginia.

#8 It Helps Tame A Sweet Tooth

A study from the University of Exeter established that a 15-minute walk can reduce cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations.

#9 Immunity Boost

A moderately-paced walk for about 30 to 45 minutes per day can increase the number of immune system cells in the body, according to a study which was done at Appalachian State University in North Carolina.

#10 Heart Health Improvement 

Heart disease is a term which covers a range of disorders that affect the heart. It is the number one killer in the United States. Also, heart disease is a major cause of disability.

Irish scientists have reported that walking is the best exercise for sedentary people, especially adults, to reduce the risk of cardiovascular and heart diseases.

Walking and Weight Loss

The longer you walk, the more calories you lose. Also, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step.

However, you burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum is not helping to carry you along.

Note – you need to burn about 3500 calories to lose 1 pound of weight.

Calories Burned While Walking 10 Miles A Day

You burn calories equal to your weight and walking speed. If you weigh 130 lbs and walk at 3.0 mph, then roughly you will be burning 1950 Cal per 10 miles. Therefore, if you walk 10 miles every day, and have the same intake of calories, you will lose 0,55 pounds per day or 16,71 pounds per month.

If you weigh 205 lbs and walk at 3.0 mph, then roughly you will be burning 3070 Cal per 10 miles. Therefore, if you walk 10 miles every day, and have the same intake of calories, you will lose 0,87 pounds per day or 26,31 pounds per month.

In Conclusion – How Many Miles Should You Walk A Day

Walking is one of the best ways to get into an exercise routine because it is a simple way to burn calories and work muscle groups. But, how much you should walk depends on your current weight and your weight loss goals.

With that being said, walking is a really good form of exercise and can help you reach your weight-loss and fitness goals.

But, if you are trying to lose weight through walking, one of the best things which you can do to boost the chances of success for your efforts is to use a pedometer – a small device that counts the number of steps you take.

10 Ways To Accelerate Your Weight Loss

#1 Get A Good Night’s Sleep, Every Night

Poor sleep is one of the strongest risk factors for weight gain, therefore, taking care of your sleep is essential for weight loss and overall health.

#2 Drink Water

Image credit – https://www.flickr.com/photos/aquamech-utah/25072097425

One study showed that drinking 17 oz of water about 30 minutes before meals helped dieters eat fewer calories and lose 44 percent more weight.

This happens because drinking water can enhance metabolism by 24 to 30 percent over a period of 1-1.5 hours, helping you burn off a few more calories.

#3 Kick The Salt (Sodium) Habit

The average American consumes twice the amount of sodium they should have each day, leading to unnecessary weight gain, bloating, and the inability to lose extra pounds.

#4 Don’t Skip Breakfast

People who eat breakfast are more successful with long-term weight maintenance than those who skip breakfast, according to a review which was issued in the American Journal of Clinical Nutrition.

#5 Cut Down On Alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too many alcoholic beverages can easily contribute to weight gain.

#6 Eat Your Food Slowly

Eating slowly makes you feel more full and boosts weight-reducing hormones.

#7 Eat Cayenne Pepper

When compared to placebo, capsaicin (the active ingredient in cayenne pepper) increased fat burning, as per a study that was published in the British Journal of Nutrition.

#8 Strip Away Stress

The results of a study issued in the journal Obesity reveal that people who experienced chronic stress were substantially more likely to be overweight or obese than their low-stress counterparts.

#9 Eat Plenty Of Fruits & Vegetables

They are low in calories and fat, and high in dietary fiber. They also contain plenty of minerals, vitamins, and phytonutrients.

#10 Get Smaller Plates

While smaller plates make food servings appear notably larger, larger plates make food appear smaller, that can lead to overeating.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/12439651
https://www.sciencedaily.com/releases/2017/04/170424141340.htm
https://www.sciencedaily.com/releases/2018/03/180301094814.htm
http://bjsm.bmj.com/content/early/2014/12/19/bjsports-2014-094157

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