Walking 5 miles a day: A complete guide to weight loss and health benefits

Walking 5 miles a day means taking about 10,000 to 12,500 steps. Depending on your pace and some other factors, such a walk can take between 55 minutes and 1 hour and 40 minutes. Such an amount of exercise meets the overall daily activity recommendations given for health support and effective weight management.

And is walking 5 miles a day healthy? It is. Studies link regular walking to the following health benefits:

• Weight loss.
• Prevention of cardiovascular risks.
• Increased energy.
• Mental clarity and mood boost.
• Enhanced coordination.
• Stronger immunity.
• Stronger muscles, bones, and joints.
• Cravings control.
• And many others.

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Daily physical activity is known to support overall health and immunity, decreasing the risk of multiple diseases. Experts recommend at least 60 minutes of exercise a day for weight management and health. And walking can be a great option.

Walking is accessible and effective. It engages a large number of muscles without putting too much strain. This makes it a perfect low-impact exercise to stay active. But what walking goal is the best?

In this guide, we’ll talk about one of the popular goals – walking 5 miles a day. We are going to look at the benefits it can give you and explore answers to the most common questions.

What Happens If You Walk 5 Miles a Day?

Walking 5 miles a day is a goal that aligns with the general activity recommendations. So it can be a good start to stimulate weight loss and support your health. At the same time, it can offer you a wealth of benefits, such as:

• Weight loss.
• Prevention of cardiovascular risks.
• Increased energy.
• Mental clarity and mood boost.
• Enhanced coordination.
• Stronger immunity.
• Stronger muscles, bones, and joints.
• Cravings control.
• And many others.

How Many Steps Is 5 Miles?

It’s considered that an average adult takes 2,000-2,500 steps per mile. Based on these figures, walking 5 miles a day means taking from 10,000 to 12,500 steps.

If you aren’t new to fitness and weight loss, you might already know the recommendation of taking 10,000 steps per day. This is considered the optimal amount of physical activity that will help you burn fat and tone your muscles. And walking 5 miles should help you achieve this goal.

However, it’s also worth remembering that the exact number of steps can vary from one person to another, depending on the height, stride length, pace, terrain type, etc. So if you want to know exactly how many steps you take per walk, it’s recommended to wear a smartwatch or a fitness band.

How Long Does It Take to Walk 5 Miles?

Walking 5 miles a day is quite a commitment. As you already know, 5 miles equals between 10,000 and 12,500 steps. So, how much time would you need to complete your daily exercise?

Based on the average walking pace of an adult, a 5-mile walk can take approximately 55 minutes to 1 hour and 40 minutes. Simpler terrain types and increased pace will let you walk the given distance faster. However, a relaxed walk can take almost two hours.

Now, we all understand that it’s not easy to fit nearly two hours of physical activity into a busy schedule. But there are a few tips to use this time effectively and without disrupting your normal way of living:

1. Break your daily goal into manageable chunks. If you don’t have enough time to get out and walk for a straight hour-and-some, consider walking several times a day for a shorter time. For example, choose to walk to your work in the morning and back home in the evening instead of driving.
2. Combine your daily walks with other tasks. For example, walk to a grocery store instead of driving or invite a friend for a walk. This way, you will combine physical activity with other things that matter and won’t feel like you’re on a very tight schedule.

Walking 5 Miles a Day Weight Loss: Simple Tips to Maximize the Result

If you’re considering walking 5 miles a day for weight loss purposes, in particular, your goal must be to burn as many calories as possible to stimulate fat-burning. Here are a few simple but smart tips that will help:

• Increase your pace. Although light walks might feel more relaxing, walking at a brisk pace generally has more benefits for weight loss. According to experts, a 60-70% higher heart rate is the so-called “fat burning zone.” That is, you burn fat more efficiently when your heart beat goes up. To benefit from it, aim for walking at a pace where you still can talk but cannot sing.
• Walk in intervals. When you find your ideal pace, it might feel like sticking to it is the most comfortable approach. However, it’s not always the most effective one. Studies show that walking in intervals (i.e., alternating small intervals of very fast and moderate walking) can offer more benefits. In particular, it helps improve cardiovascular fitness, boost metabolism, and enhance fat-burning.
• Change the terrain. The type of terrain you’re walking on affects your stride length, pace, and muscle strain. By varying the terrain (e.g., walking on grass, sand, trails, etc.), you can engage more muscles and burn calories more efficiently.

• Walk on an incline. Studies show that even a small incline can greatly enhance your muscle activity and metabolic cost. In simple words, you can burn up to 32% more calories if you walk up a hill or set up an additional incline on a treadmill.
• Put on additional weight. Walking engages many of your muscle groups. Still, it’s a rather low-impact exercise on its own. Wearing a weighted vest can help you increase resistance and train your muscles more effectively. However, it’s important that you add weight thoughtfully and carefully because it can also add strain on your joints.

Use these tips to increase your calorie expenditure during your daily walks. This will let you get better and faster weight loss results. However, also remember about safety. Don’t push yourself too much and listen to your body to prevent injury. And don’t neglect the importance of quality, supportive shoes.

Walking 5 Miles a Day for a Month Results

Now that you know about all the benefits of walking 5 miles a day and have practical tips to ensure the best results, one last question that must be there is: What results can you get from consistent walking?

The answer to this question depends on a huge array of factors. As you should know, you need a calorie deficit to lose weight. According to studies, one pound of fat equals 3,500 calories. That is, you need a total weekly deficit of 3,500 calories to lose one pound of fat in a week. Although this can sound like a huge number, it’s only 500 calories of deficit per day. And you can create such a deficit by walking 5 miles daily.

This means that you can lose a total of 3-4 pounds in a month by walking every day. To achieve this result, it’s important to exercise consistently and follow a healthy diet. It’s also possible to lose more pounds, depending on your initial body mass index and the total weekly deficit you create. However, you should remember that losing weight too quickly is considered unhealthy. So it’s important that you take a thoughtful approach to this process.

FAQ

Is walking 5 miles a day good?

Yes. Walking is a great aerobic exercise that strengthens your heart, muscles, and bones. It can also provide great aid in weight loss. And most importantly, it’s a low-impact and accessible exercise that typically suits everybody. Walking 5 miles a day, in particular, meets the general physical activity recommendations, which makes it a great option for implementing a healthy and active lifestyle.

Is walking 5 miles a day too much?

Generally speaking, it’s not too much. 5 miles equals 10,000-12,500 steps and takes about 55 minutes to 1 hour and 40 minutes to walk. This amount of physical activity aligns with the recommended 60 minutes/day needed to manage weight and support health. However, starting your fitness journey with 5 miles straight away might feel like too much to handle. If you don’t feel ready for such a massive target, consider starting with 1 mile or slightly more.

How quickly can I lose weight walking 5 miles a day?

If you walk consistently and create a calorie deficit, you can notice the first results in just a week. A deficit of 500 calories per day can let you lose one pound of fat in a week. However, it’s important to remember that the result depends on many different factors, including your diet, sleep, additional physical activity, etc.

Conclusion

Walking 5 miles a day is an excellent goal for weight loss and overall health. It provides you with cardiovascular, mental, and immunity benefits. It helps strengthen bones, joints, and muscles. And it’s perfect for burning fat.

At the same time, walking 5 miles is accessible to everyone. Though it takes some of your time, it doesn’t require special equipment or investment, which makes it easy to get started. Use this article as your guide to an active lifestyle and see the first benefits in just a week!

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