Exercise Guide
12 Life-Changing Benefits of Walking 10 Miles A Day

12 Life-Changing Benefits of Walking 10 Miles A Day

Walking is a fantastic activity to maintain good health and walking for even 30 minutes a day will be enough to whit your waistline. But if you find yourself with a few spare hours, walking 10 miles a day will help you burn between 650 and 1200 calories.

The number of calories you burn during a 10-mile walk will depend on your height, weight, and health.

If you weigh more, your body has to make more effort to drive you forward as you walk, thus increasing the number of calories burned.

If you’re a healthy person, your body has to function less for a 10-mile stroll, and you’re going to burn fewer calories.

12 Life-Changing Benefits of Walking 10 Miles A Day Some of the health benefits of walking 10 miles a day include;


The length and speed of walking affect the mortality rate.

A study on 1239 men found that walking 1-2 hours a day reduced the risk of death by 70% in men with cardiovascular disease, cerebrovascular disease, or cancer.

However, walking for more than 2 hours has demonstrated no substantial benefits for these men.


Walking 10 miles a day helps to strengthen your memory especially when it comes to the memory of older patients.

Physical activity has also been shown to help increase the size of the hippocampus, while a sedentary lifestyle decreases the hippocampus, contributing to memory loss.


Walking 10 miles a day, particularly when combined with rest and bath therapy, can help reduce stress by improving circulation, which in turn provides nutrients and oxygen to the cells.

It also activates the receptors of the nervous system and reduces the release of stress hormones.


Several research studies have shown that physical exercise can help reduce depression. Walking is widely recommended by doctors and psychiatrists to help uplift mood.


Besides keeping healthy eating habits and drinking water, you can also try walking 10 miles a day to improve gastrointestinal function.

Studies have shown that low-intensity exercise plays a preventive function in gastrointestinal disorders. Improves gastrointestinal motility and blood flow in the gastrointestinal tract.


Walking 10 miles a day helps minimize repeated attacks of infection and improves immunity.


Walking 10 miles a day will also increase your respiratory capacity. When you’re walking, you’re breathing more oxygen than when you’re stationary.

This higher-volume exchange of oxygen and carbon dioxide will help improve lung capacity, increasing endurance and exercise efficiency.


Regular walking strengthens the bones by enhancing the lubrication between the joints and by strengthening and toning the muscles.


Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk to help manage type 2 diabetes.


Walking can also help relieve blood pressure by improving circulation.

If you are unable to complete 10 miles a day, walk for at least 30 minutes every day to keep your blood pressure levels under control.


Walking 10 miles a day helps improve the heart’s wellbeing. Many studies also show that walking decreases the risk of cardiovascular incidents by 31%.

According to the American Heart Association/American College of Sports Medicine, every adult should do moderate-intensity workouts (such as fast walking) for at least 30 minutes a day, five days a week.


Walking is an efficient way to burn calories and lose weight. Walking also increases energy expenditure and is an efficient and cost-effective way to burn calories.


When you’re trying to lose weight, walking will help your pounds shed off quicker. Plus, exercise can help develop endurance and improve the function of the heart and lungs.

As safe as walking is, however, overdoing can put your health at risk and 10 miles a day is overdoing it for most people.

Although exercising too much can still lead to weight loss, setting unsustainable targets like this can cause you to burn quickly, impede long-term results, and potentially cause injury.

An average person of 155 lbs. who walks at a speed of 3.5 miles per hour will burn around 300 calories every hour.

At a speed of 4 miles per hour, the same individual will burn approximately 340 calories in one hour and at a speed of 4.5 miles per hour, he will burn around 370 calories per hour.

That amounts to around 820-850 calories for a 10-mile walk. The number of calories may slightly vary if your weight is either more or less than 155 lbs.

For instance, a female of height 5’4” and weight of 130 lbs. will burn 810 calories when walking at a pace of one mile in 15 minutes for 10 miles.

Similarly, a male of height 6’ and weight 180 lbs. will burn 1125 calories when he walks at the same pace for 10 miles.

Remember that the number of calories you burn will be significantly more if your walking route has hills.


As much as there are benefits, walking 10 miles a day can quickly lead to overtraining, which happens when you work too hard and don’t allow enough recovery time.

Excessive walking can lead to sore or injured muscles, bone fractures, headaches, sleep issues, high heart rate in the morning, and a weakened immune system.

According to the American Council for Exercise, you can also begin to feel depressed and irritable and lose your self-esteem and motivation.

Walking for 10 miles a day is more than enough to lose weight, particularly if it is followed by dietary changes.

While walking that much distance can be daunting for someone who has just started, steadily walking 10 miles a day is a great goal to achieve.

According to the general guidelines of Walk BC, a weight loss of 12,000 to 15,000 steps per day is required; thus, going beyond that would certainly bring about improvements in your weight.


Don’t be too hasty to slim down successful weight loss doesn’t come from pushing workout boundaries, but rather from setting good routines that you can maintain.

Weight loss starts with your diet, so avoid fast food and processed snacks and prepare whole, nutritious food at home instead.

Portion sizes also matter; the serving of cooked pasta or rice is just half a cup, while the serving of protein is around 4 ounces.

Increase consumption of fruit and vegetables and eliminate additional calories from beverages such as cola or creamy coffee drinks.

If you’re new to walking, you can’t walk for long distances right away. Break up the walking routine. Start walking for 10 minutes a day. Gradually increase the time to 30 minutes a day.

You can walk for 30 minutes in the morning and 30 minutes in the evening. Also, steadily increase the speed of walking.

After walking, stretch your leg and calf muscles for 20 seconds to cool down your activated muscles.

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