Walking is a great exercise for maintaining good health and walking for even 30 minutes daily can be enough to whittle your waistline. But if you find yourself with several extra hours, walking 10 miles a day can help you burn between 650 and 1200 calories, depending on a variety of factors.
How Many Calories Are Burned in a 10-Mile Walk?
Estimates of Calories Burned While Walking 10 Miles a Day
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.
Your Fitness Level and Body Size Can Affect the Number of Calories Burnt
The number of calories you will burn during a 10 mile walk will depend on your height, weight and your fitness level. If you weigh more, your body has to make more efforts to push you forward while you walk, thereby, increasing the number of calories burnt. If you are a fit person, your body has to work less during a 10 mile walk and you will burn less number of calories.
Terrain and Speed Have Impact on Your Walk
When you walk faster, your heart works harder to supply oxygen throughout the whole body, which in turn burns more number of calories. Walking one mile in 15 minutes versus 17 minutes can increase the calories burned significantly over the 10-mile distance.
The calories burned will also increase with more challenging terrain. It is relatively easy to walk 10 miles on a flat surface in comparison to walking up steep terrain. If you walk at a 5% incline, you will burn 5 extra calories per minute, which for 10 miles would add up to 750 extra calories.
Is Walking 10 Miles a Day Too Much to Lose Weight?
To calculate the total amount of weight lost while walking 10 miles, it is important to determine the total number of calories burnt. To determine that information the crucial things are the actual weight of the individual and the speed while walking.
Walking for 10 miles each day is more than enough to lose weight, especially if it is accompanied by dietary changes. Although walking so much distance can be drastic for anyone who has just started; gradually getting to walk 10 miles daily is a great aim to achieve.
According to the general guidelines of Walk BC, for losing weight, 12,000 to 15,000 steps per day are required; hence, going beyond this will definitely bring changes in your weight.
General Tips on Walking to Lose Weight
Maintain Proper Posture While Walking
Maintaining an excellent posture and pace during walking increases the benefits of your walk.
Your chest must be open and your shoulders must be back. Try visualizing a pencil straight from one shoulder blade to another shoulder blade.
The position of your chin should be parallel to the ground. It should neither be stuck out nor tucked in. To maintain a good posture, picture as if a book is placed on your head.
Do not puff out your chest and keep ribs lifted away from hips. Visualizing puppet strings pulling your head and chest up when walking will help.
Your spine should be placed in a neutral position; pelvis tipped front and back, then squared in the middle.
While walking, place your hands on the hips and using your fingertips get a feel of the transverse abdominal muscles. Bring them up and in consciously and keep them in this position while removing your hands.
You should do stretching before doing any exercise so that your muscles remain loose. You should do stretching of your entire body not only your legs. Repeat stretching after exercising and your muscles will feel less sore the following day.
Keep Your Mind in Focus
It is not necessary to sit still to meditate. By focusing your mind on your breathing and on your steps while walking, you will get similar benefits of meditation.
Regularly Explore New Paths
This will prevent boredom. You can put variation in your exercise routine by choosing different paths with beaches or hills.
Fuel Yourself for Walking 10 Miles a Day
To exercise this much in a day can be a challenge thing and though your aim is weight loss, you should make sure that your body gets proper fuel. Eating healthy carbs will help you get the needed energy to walk 10 miles at a fast pace. Consider vegetables, whole fruits and grains. It is recommended to eat these foods at least 1-3 hours before you go for a walk so that you don’t get an upset stomach. Consider eating a banana with a peanut butter sandwich or cheese with whole grain crackers or yogurt and strawberries. Also remember to drink at least 16 ounces of water before you go for a walk, especially if you live in a warm environment.
It is good to refuel again after you have finished the walk. You can eat some peanut butter with apple or drink some low-fat milk. Keep a gap of half an hour between eating and exercising. Remember to drink water as well.