Can You Lose Weight Walking 4 Miles Per Day
Walking 4 miles a day can be a workout in itself, or you can add walking as a warm up before a strength training workout.
Ultimately, setting and achieving a daily goal like walking 4 miles a day can be a great way to change your life.
So what exactly are the pros and cons of walking 4 miles a day, and how much weight can you expect to lose by doing so?
Walking To Lose Weight Chart And 8 Week Plan Calendar
By walking 4 miles a day you will be taking the necessary steps (excuse the pun) to improve your physical and mental well-being.
If you’d prefer to stick with low impact exercise in order to achieve your weight loss goals, then walking is a perfect way to shed the pounds.
According to the American Academy of Family Physicians (AAFP), walking lowers systolic blood pressure by 4.11mm Hg and diastolic blood pressure by 1.79mm Hg.
How Many Miles To Walk To Lose Weight Calculator
It also has a positive influence on the central nervous system as it releases ‘feel good’ hormones called endorphins in your body.
How fast you are able to walk 4 miles will depend on a variety of factors, including your age, gender, health and walking speed.
Experts generally agree that the average walking speed is 2.5 to 4mph, which means you can expect to walk a mile in between 15 to 22 minutes.
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So across 4 miles, you can expect to walk it between 1 hour and 1 hour 45 minutes depending on your walking speed.
So if you burn 500 calories by walking 4 miles a day, you may be able to lose around 1 pound per week.
However, the number of calories that you are actually able to burn will depend on a number of factors, including how heavy you are and how fast you walk.
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In scenario 1, the number of calories in and out are in balance, so this individual can’t expect much change in terms of weight loss.
In scenario 2, the number of calories are out of balance because the individual kept their calorie intake at 1, 800 calories a day, so weight loss can happen.
In scenario 3, the number of calories are also out of balance because the individal consumed more calories via food, so weight loss cannot happen.
Is Walking 4 Miles Once A Day Enough To Stay Healthy And Fit?
If you have a busy schedule or a family to look after, for instance, walking the equivalent of 10, 000 steps a day may not be feasible for you.
In addition, there seems to be more recent evidence that shows that walking 10, 000 steps a day may be too much to strive for.
A recent study found that walking just 4, 400 steps a day would be sufficient to reduce the likelihood of premature death by around 40%.
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Adding that if you walk up to 7, 500 steps a day you will continue to see benefits, but from there onwards, the benefits tapered off.
In more extreme cases, overexercising can lead to injuries and can suppress your immune system and leave you more vulnerable to infections for up to 72 hours.
If you currently lead a sedentary lifestyle and are looking for more ways to get active, then take it slowly before delving deep into a daily walking routine.
Calories Burned Walking: 1 Mile, 1 Hour
Many people find that running shoes are suitable for walking 10, 000 steps a day, whereas others find a pair of proper walking shoes are better for the task.
Whilst walking is considered a form of low impact exercise, it’s still important to stay hydrated before, during and after your walk.
Dehydration can cause fatigue and muscle cramps and soreness, so make sure you keep a bottle of water handy with you at all times.
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And if you want to take it up a notch, why not consider joining your local walking group and network in the process.
Caroline is the founder of Run With Caroline. She is a UK Athletics qualified Run Leader, Run Coach, and Level 3 NASM certified Personal Trainer and has helped hundreds of women to start their running journey and reach their running goals. Caroline began her own running journey in 2008 and since then has gone on to run numerous 5k races, 10k races and half marathons. Based in Cambridge, UK, she actively engages with her local community to support women in starting their running journeys and fostering a passion for running. Beyond running, you'll often find Caroline writing and eating chocolate.The start of the new school year is when many of us fall back into a regular routine, which makes it the perfect time to re-establish your exercise habit. What better way to get back into the groove than by walking your way into it?
There’s no need to be overwhelmed at the thought of starting an entirely new workout program, just take it one mile at a time. Walking is fantastic exercise — not only is it great for your health , it’s free and you already know how to do it.
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Keep things simple and jumpstart your fall fitness with this customizable, weekly walk plan that makes it easy to start (or resume) a regular walking routine.
Week 1: Aim for three walks this week, at 1–3 miles each day, perhaps Monday, Wednesday and Friday. If you are just starting out, or resuming a regular walking plan, start with just one mile at a time. Regular walkers can jump in with 3 (or more if you are used to it!) miles.
Week 2: Aim for four walks this week, at 1–4 miles each day, perhaps Monday, Wednesday, Friday and Saturday. Be sure to gradually increase your mileage each week, adding an extra mile only on one or two days, until you feel ready for more.
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Week 3: Aim for five walks this week, at 1–4 miles each day, perhaps Monday through Friday. Try alternating longer mileage days with shorter sessions. For instance, walk for 4 miles on Monday, Wednesday and Friday and 2 miles on Tuesday and Thursday.
Week 4: Aim for five walks this week, at 1–5 miles each day, perhaps Monday through Friday. Pump up your pace with intervals during your shorter-mileage sessions. For instance, if you are aiming for 2 miles on Tuesday and Thursday, try alternating 3 minutes of a brisk pace with 30–60 seconds of a jog or power-walking speed.
The days are suggestions, so feel free to switch up the days of the week you walk if that’s more convenient for your schedule. You can also break up your miles — they don’t have to be consecutive to count. If your goal for the day is 3 miles, try 1 mile in the morning, 1 mile at lunchtime and 1 after dinner. Whatever days and times work best is the best way for you to walk.
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It’s always a good idea to start and end your walks with a brief warmup and cooldown to avoid muscle strain. At the beginning of your walk, focus on building steadily, progressing your speed from an easy-to-brisk pace within 2–3 minutes. Focus on maintaining good posture by drawing your abs gently into your spine and concentrate on pushing off through your entire foot with each step.
To wind down your walk, finish up with about 2–3 minutes of striding at an easy pace to lower your heart and breathing rates. You may also want to add this series of chair stretches designed to stretch your walking muscles to wrap up.
Can’t get outside or on a treadmill? Fit in your miles anytime — rain or shine — from home with my “Walk On: 5 Mix and Match Miles” DVD! You can do a single mile, try one of our 2-, 3- or 4-mile premixes, or create your own custom walk with our programmable DVD menu (no equipment required).
Amazing Benefits Of Walking 4 Miles A Day
Thanks for joining us, we’re so glad you are here. Remember, the journey of a thousand miles begins with a single step, so let’s start walking!
Leave a comment below, and let us know you’ll be joining us. We’re here to support each other and be accountable. We’re in this together!
Jessica Smith As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.
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