A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
1) Helps Burn Belly Fat
Fortunately, it isn't difficult to begin losing weight. It just takes a few days to burn a few calories by walking 10,000 steps every day. Brisk walking is also one of the simplest ways to burn off extra calories and prevent the creation of belly fat.
Increases heart rate: Walking increases heart rate, which strengthens the heart muscle and improves its ability to pump blood throughout the body. Lowers blood pressure: Walking can help lower blood pressure by improving blood circulation and reducing the workload on the heart.
To lose weight by walking, you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps. Experts recommend gradually increasing steps, aiming for an extra 1,000 steps per day each week.
It's suggested the average person walks about 100 steps per minute – which would mean it would take a little under 30 minutes for the average person to walk a mile. So in order for someone to reach the 10,000 step goal, they would need to walk between four and five miles a day (around two hours of activity).
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
The Flat Tummy Walk
abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment. It is also called a “power walk” or “brisk walk”.
To lose weight by walking , you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Each 2,000 steps = about 1 mile and about 100 calories. If you walked 5 miles or 10,000 steps you would burn about 500 extra calories. When switching from weight loss to maintenance you should add 100cal/wk until you reach your maintenance calorie goal.
Weight loss story: “Walking 10,000 steps daily helped me lose 24 kilos in 8 months” | The Times of India.
Walking 10,000 steps every day will burn off roughly 3,500 extra calories per week. And burning off 3,500 calories per week burns off half 500g of fat – so combine your walking routine with a healthy and sensible diet and you can easily lose between 500g – 1kg a week.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
HOW IT WORKS. Your walking time gradually increases each week to build up to the proven, belly busting total of 150–210 minutes of walking per week. The main point is to make it work for you. If you're already a regular walker, feel free to add additional time to your walk — or extra days if you feel up for more.
If you want to know how to speed up your weight loss by walking, you need to increase the intensity of your walks. Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute. This roughly translates to about 7 kg in two months.
Daily walking for 30 minutes can burn up to 150 calories in a day. So in a matter of just three days, you can lose 500gms of weight from your body!
When you exercise regularly, your body stores more glycogen to fuel that exercise. Stored in water, glycogen has to bind with water as part of the process to fuel the muscle. That water adds a small amount of weight, too.
For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.
How Long Does It Take to Walk Off 10 Pounds? How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.