Breaking up your walks into multiple segments may suit your lifestyle better than one long walk. However, there are some downsides to walking 10 miles per day. You should be aware of them before committing to the program. Walking is slower than running. A typical walking pace is 15—20 minutes per mile. To go any faster results in you essentially jogging or running, which does have other benefits and downsides compared with walking.
If you have the time for this, great. You can listen to music, podcasts, socialize with a walking partner, or just enjoy the time outdoors. The large amount of time required to cover 10 miles on foot is probably the biggest downside of walking. The science is clear that walking can drastically improve your health compared with sedentary activity. Nevertheless, if your goal is greater improvements in aerobic fitness or strength, walking does not provide adequate intensity to push you toward these adaptations.
However, for both younger and older adults, comprehensive fitness training requires some amount of resistance training to improve bone density and muscle mass. Muscle and bone loss is of particular concern for older adults. While walking is always better than not exercising at all, it simply does not provide the stimulus required to build muscle or continually improve bone density.
Additionally, incorporating balance and coordination training into a fitness plan will reduce the risk of falling, which is an important consideration for older adults. With this in mind, by all means, work up to long, mile walks.
However, consider adding core, balance, and weight training for a complete fitness program. Walking 10 miles takes a substantial amount of time and does not provide the full range of stimuli needed for comprehensive fitness adaptations.
Building up to 10 miles per day is doable for most individuals provided you start with the right distance and slowly build up. The following are just a few additional tips for ensuring you stay consistent and avoid injuries during your walking program. The repetitive nature of walking can be detrimental to the health of your feet, ankles, knees, and hips if you do not have the right level of support. Consider getting a pair of comfortable walking shoes with an insert that gives you arch support based on your needs.
Walking on pavement, concrete, or other hard surfaces is much higher impact than walking on trails, grass, or rubberized track surfaces. Additionally, if you can walk outside in nature or near trees, the air quality and overall experience might be better for you than grinding out 10 miles on urban sidewalk. Use precise geolocation data. Select personalised content.
Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. You know you're doing your heart and lungs a favor when you head outside for a jog or take boot camp class in the park.
But in today's world of step counting and heart rate tracking, it's easy to overlook activities that may not rack up lots of steps, but still do your body good. All movement matters, so the more often you choose to engage in activities that get you away from the couch, the better off you'll be.
Check out these unexpected outdoor activities that burn calories and put your body to the test, even from a seated position. Sitting is generally frowned upon in the fitness world, but there's an exception to every rule, especially where rugged terrain is concerned.
Sitting on an ATV or a side-by-side as you ride over rocky embankments and through low-water crossings requires core strength and control, as well as mental focus.
All of these tax your system and ramp up the calorie burn. This ultimately translated to a total calorie burn of calories, at an hourly rate of about calories per hour. That's roughly the same number of calories I'd burn walking at a 3. Calorie burn, of course, is affected by your height, weight, sex, age, and muscle mass, as well as the difficulty of the terrain you're riding on.
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