Walking is an excellent method to maintain or improve your overall health. You can do it almost anywhere and it's very easy to start: just place one foot in front of the other.
Is walking 10 miles per day beneficial for losing weight?
Inactivity is a key factor in the dramatic growth of obesity. For example, more than 60 percent of American adults and a third of children are obese or overweight. However, walking, diet and other changes in lifestyle can help you lose weight and tone muscles.
How many steps are there in a mile?
An average individual has a stride length of approximately 2.3 feet. That means that it takes approximately 2,300 steps to walk a mile.
How many calories do you burn during a 10-mile hike?
It depends on your walking intensity, pace, duration and your weight. Therefore, the faster your speed, or the higher your incline, the higher the number of calories you burn.
A general rule is that approximately 650 calories are burned for every 10 miles for a person of 120 pounds, and that 1000 calories are burned for every 10 miles for a 180-pound person.
Tip: for long walks, you can take some healthy snacks, water, a spare cap, a sun hat and sunscreen, in a small backpack.
Other benefits of walking
Better management of Diabetes
According to the American Diabetes Association, it is an excellent method to lower blood glucose.
It helps improve the health of your heart. According to research conducted by Irish scientists, it is the best exercise for sedentary individuals, particularly adults, to reduce the risk of cardiovascular diseases and heart attacks.
Support your joint health
Some studies have concluded that walking a minimum of 10 miles per week can prevent arthritis symptoms and reduce pain related to arthritis.
Reduce stress levels
A study conducted at the University of Michigan established that group nature reduces stress, especially in individuals who have dealt with an emotionally traumatic event.
According to a study by the Fred Hutchinson Cancer Research Center in Seattle, women aged 55 to 70 who took frequent 1-hour morning walks were more likely to relieve sleep disorders than women who did not. They walked.
Increase your energy levels
A regular morning walk is one of the best natural energizers, as it increases the oxygen supply to the body and improves circulation, which helps you feel alive and more alert.
It does not lead to injuries
Since this is a low-impact exercise, it does not present the same risk of damage as opposed to running or exercising in the gym.
Improve your memory
The decrease in memory related to age is lower in people who walk daily at least 3 miles, according to a recent study in women aged 65 or older, performed by researchers at the University of California, San Francisco.
Other tips to lose weight
# 1 is full of fiber
Dietary fiber is the part of fruits (apples, mangoes, papayas, pineapples, pears), vegetables (broccoli, cabbage, radish, pepper, tomatoes), grains (quinoa, oats, oat bran), legumes (red beans, Red beans). , chickpeas, lentils, green peas, seeds (sesame seeds, sunflower seeds, chia seeds, flax seeds) and walnuts (almonds, walnuts, hazelnuts, Brazil nuts) that we can not digest.
Is type of food It can also help you feel satisfied longer, that's perfect for losing weight.
# 2 adequate sleep
There are many studies that concluded that sleeping less than about 7 hours per night can significantly decrease the metabolism and this can lead to weight gain.
# 3 Do not skip breakfast
We all know how important a healthy breakfast is, and there is a reason why it is called the most important meal of the day. It is recommended that it be taken within 1 hour after waking up and that it contains all the essential nutrients that the body needs.
# 4 Drink green or black tea
Green and black tea contain small amounts of caffeine; however, they are also rich in powerful antioxidants, called catechins, which work in synergy with caffeine to increase fat burning.
In addition, green tea is a warehouse of epigallocatechin gallate that, according to a study published in Medicine and Science in Sports and Exercise, can improve the performance of your physical exercise by increasing the amount of oxygen that the human body can use as fuel for minute.
# 5 reduce your stress
Image credit: https://www.flickr.com/photos/crdot/6903711925
Reducing stress in the physical body should be the starting point for any weight loss plan. Breathing exercises and a daily meditation can often initiate this process.
# 6 chew slower
From the nutritional point of view, eating more slowly while increasing your mastication count does not make much difference. However, some studies have established that eating slower can help control your appetite and feel full faster.
# 7 cut the alcohol
Research shows that both women and men who drink in moderation are less likely than non-drinkers to be obese. However, more than moderate alcohol consumption is strongly associated with an increased risk of obesity or overweight.
One of the reasons why this happens is that when you drink alcoholic beverages, your body needs to burn immediately, therefore, if you go out to dinner, that food you are eating is stored as fat instead of burning it.
# 8 remove the oils
Reducing only the fat content in your regular diet, without changing any other aspect of your diet. lifestyle and diet, it will help you lose extra weight.
For example, fruits generally have about 300 calories per pound, vegetables 100 calories per pound, while vegetable seed oil and fruit oil have 4,000 calories per pound.
# 9 turn off the television
Watching television reduces your metabolism more than any other activity, except sleep. In addition, it exposes you to numerous advertisements for junk food that can lead to overeating.
# 10 More exposure to sunlight
People who spend more time under the sun are those with the least amount of body fat, according to a study conducted at the Feinberg School of Medicine at Northwestern University in Chicago.
Walk 10 miles per day and lose weight, Source: https://www.yourhealthremedy.com/health-tips/walking-10-miles-a-day-weight-loss/
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