Walking is an effective aerobic exercise. It is a great way to enhance or maintain your overall health. Walking is useful for the body that can help you to burn calories and improve your cardiovascular system and strengthen the heart and lungs. Walking on a regular basis can boost your immune system, help to reduce your body weight and improve the strength of the muscles in the lower body.
As per the survey, it is said that Just 30 minutes’ walk in a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. But it depends upon to you how long to walk a mile. It can also reduce your risk of rising conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t need any special equipment or training. Physical activity does not have to be energetic or done for long periods in order to improve your health.
Walking is low impact. It requires minimal equipment, can be possible at any time of the day and can be performed at your own pace. You can get out and walk without worrying about the risks related to some more vigorous forms of exercise. Walking is also an incredible type of physical movement for people who are overweight, elderly, or who haven’t exercised in a long time.
How long does to walk a mile at different paces?
Mile: A mile is equal to1.61 kilometers or 5280 feet.
The below-mentioned charts will help you to explain walking event distances into time, kilometers, and miles at various fitness-walking paces:
- Fast: 11 minutes per mile.
- Moderate: 15 minutes per mile.
- Easy: 20 minutes per mile.
Walking a mile at a speed of 3.50 mph means the average time it takes 15 minutes to walk 1 mile and if you walk enough 15-minute miles, you’ll improve your fitness level in the long run. Alternatively, walking a mile in 15 minutes can be a good start to a new walking program in which you gradually increase your speed and experience even greater fitness improvements.
How to Measure Your Walking Speed:
How might you know how fast you are walking so you know whether you have a fast, moderate, or easy pace? There are a few different ways to measure or analyze it, including phone apps and GPS watches, as well as low-tech options using a known distance (such as around a running track) and a stopwatch, etc.
|Miles||Kilometers||Fast Walk||Moderate Walk||Easy Walk|
|1||1.6||11 min.||15 min.||20 min.|
With this chart, you should be able to have a rough estimate of how long it will take you to walk a given distance at a fitness walking pace without making any stop.
Health Benefits of Walking
You move your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits consist of:
- Increased cardiovascular fitness
- Reduced risk of heart disease and stroke
- Improved overall health conditions such as hypertension (high blood pressure), high cholesterol, joint, and muscular pain or stiffness, and diabetes
- Stronger bones and improved balance
- Increased muscle strength and endurance
- Reduced body fat
Things to Remember
- When you walking for 30 minutes a day, this is a great way to improve or maintain your overall health.
- If you have no time in your busy schedule and can’t manage 30 minutes a day, remember, this is truly said, ‘even a little is good, but more is better’.
- Walking with others can turn exercise into an enjoyable social event.
- Consult your doctor for a medical check-up before embarking on any new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.
Safety Suggestions While Walking
Walking is generally good and a safe way to exercise, but look out for unexpected hazards. Some of the safety suggestions include while walking:
- See your doctor for a medical check-up before starting a new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.
- Choose walks which is suitable for you and your fitness level. Keep your body warm up for 5 to10 minutes before you begin your walk. You can walk at a slower pace gentle walk to ease in and out of your exercise session.
- Walk with the correct form. Keep your head up and your posture straight.
- Always bring a stopwatch or any other a portable device to track your pace.
- Always try to walk on a running track or a walking path on which distances are marked.
- Wear loose and comfortable clothing, and appropriate shoes to avoid wounds and shin splints.
- Wear sunglasses, long sleeves and a hat to avoid sunburn.
- Carry waterproof clothing to avoid getting wet if it rains.
- Drink a lot of fluids before and after your walk. If you are going for a long walk, take water with you.
Would you like to know how many calories you burn walking a mile?
Your body weight and the distance you walk are the biggest factors in how many calories you burn while walking. A standard guideline is that around 100 calories per mile are burned for a 180-pound person and 65 calories per mile are burned for a 120-pound person.