Did you know that humans walk at an average speed of 3 to 4 miles per hour?
The miles vary on a few factors such as age, body size, fitness level, and sex.
Emmanuel Stamatakis, Professor of physical activity at the University of Sydney, reports that walking regularly shares the same benefits of aerobic exercises.
This means walking improves heart and circulatory systems, controls blood-sugar levels, and normalizes blood pressure.
Walking engages major muscles in your body, leading to a healthy and long life.
Here’s the best part; walking doesn’t require any special equipment. You can do it anywhere, at any time.
The only question you need to ask is: How many miles can you walk in an hour to maintain overall fitness.
If you have ever wondered, how long does it take to walk a mile? How many miles can a person walk in a day? This article will cover that and much more.
THE RECOMMENDED WALKING DISTANCE PER DAY
75000 miles! It’s like cycling around the earth’s equator three times.
SO, WHAT’S THE RECOMMENDED WALKING DISTANCE PER DAY?
Health experts have put into our minds the notion that we have to walk 10000 steps per day- about 5 miles for efficiency.
Several studies have found that most people achieve various health benefits by walking under 10000 steps a day.
A Harvard study conducted on 16000 older women found that women who walked 4,400 steps a day reduced the risk of dying compared to less active women.
The same study found that those women realized significant long-life benefits when they walked up to 7500 steps per day.
Walking beyond 7500 steps didn’t yield many benefits. The curve plateaued.
So, the recommended walking distance, according to Harvard, is 7500 steps per day.
Center for Disease Control and Prevention recommends involving yourself in moderate exercises for 150 minutes per week.
One example of moderate exercise is brisk walking. This involves walking at a faster pace than the normal walking pace.
Fitness experts define brisk pacing as walking for 100 steps per minute. So how many miles can you walk an hour when using a brisk pace?
3 to 3.5 miles per hour.
A recent study involving 50000 walkers noted that walking at a fast pace reduces the risk of dying from most diseases.
However, the benefits of walking depend on three factors: intensity, frequency, and duration.
In simple terms: walk as often as you can, walk at a fast pace and walk for a long period of time.
CAN YOU LOOSE BELLY FAT BY WALKING?
Suppose walking can help you live a longer and healthy life. Can it help you lose those excess pounds on your belly fat?
According to MyFitnessPal, there are several tips you must include in your walking to lose overall fats. They include:
1. WALKING MORE
2. INCREASE YOUR WALKING INTENSITY
Researchers at Ohio reports that walking at varying speeds burns up to 20 % more fat than walking at a constant speed every day.
Increasing your pace challenges your body to burn more calories, especially in the belly area.
3. INVOLVE INCLINED TASKS WHILE WALKING
You can go hiking with friends to burn those calories.
It is reported that walking uphill burns calories and builds muscles, which speeds up the metabolism rate. If you can’t access hills, you can opt for stair climbing.
4. CONSUME DIET WITH FEWER CALORIES
What makes you realize a good shape with a flat tummy is not walking alone. You need to include a well-balanced diet. Avoid sugary and processed foods.
Focus on consuming vegetables and fruits. This helps in shedding pounds in the tummy.
5. STRENGTH TRAINING
The best way to improve your metabolism rate is to incorporate strength training workouts in your walking routine.
Include squats, pushups, planks, and lunges to burn belly fats.
6. AVOID SUGARY SPORTS DRINKS
Many walkers make the mistake of using sugary drinks as energizers. Calories in these drinks replace calories you’re burning. You end up wasting your energy.
Last, the best way to achieve anything in life is by staying consistent. Apply consistency in your walking, and you’ll see incredible results in your tummy.
IS WALKING BETTER THAN RUNNING?
Walking and running are both good forms of cardio with great benefits to the body. Neither of the exercises surpasses the other when it comes to the benefits accrued.
The choice you have to make depends on your fitness level and health goals.
If your goal is to lose weight fast, then running is the best option. On the other hand, walking helps you maintain a healthy weight.
RUNNING BETTER THAN NORMAL WALKING IN LOSING WEIGHT
Running burns nearly twice the number of calories as walking. If you weigh 160 pounds running at 5 miles per hour, you burn 606 calories.
However, how many miles can you walk in an hour to burn 314 calories, you’ll require the same time as running, but you end up burning fewer calories.
If your goal is to shed extra pounds, opt for running.
If you’re new to running or can’t run because of some medical conditions, walking can still be an effective way to lose weight. You instead have to modify your walking to burn more calories.
The following modified walks yield the same results as running:
BRISK AND POWER WALKING VS RUNNING
When you walk at a fast pace, your heart and metabolism rate is improved, making you burn more calories than walking at a normal pace.
Power walking is walking at a speed of 7 to 10 mph. This exercise burns the same number of calories as running.
So how many miles can you walk in an hour to burn the same calories as running? Power walking at 4.5 mph for one hour burns the same calories as jogging at 4.5mph.
INCLINE WALKING VS RUNNING
Incline walking involves walking uphill. It can either be hiking or climbing stairs. This form burns the same number of calories as running.
Look for an inclined place and gradually increase the incline rate by 5 to 15 percent to facilitate fat melting.
INJURIES ACCRUED MAKE WALKING BETTER THAN RUNNING
As much as running is better than walking in burning more calories, it’s a high impact exercise that may lead to injuries after a long time. These injuries include Shin splints, stress fractures, and ITB friction syndrome.
That’s why you see some athletes leave their careers later in life due to accumulated injuries that weren’t properly treated.
Runners have a higher risk of injuries than walkers. Runners have a 20 to 70 percent chance of getting injuries, while walkers have a 1 to 5 percent chance of getting injuries.
You can achieve lots of walking benefits, from reduced risk of heart disease to reduced body fat. You only have to ask your health fitness one question- how many miles can you walk in an hour to achieve your fitness goals?