Walking is a gentle form of exercise. It is suitable for everyone and all ages as daily walking has many benefits for the body. However, not everyone knows how many miles should a person walk in a day. So, let’s find out about this question right now.
Walking has many benefits for the body. However, like any sport, too much exercise can hurt the body. We need to rely on each person’s condition, age, and goal to calculate the distance you need to go.
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For people who lose weight
Studies have shown that when we walk one mile or 2,000 steps, we burn about 100 calories. So, to lose 1kg, you need to walk about 69 miles. Indeed, it is a long journey, and you cannot complete it in a day. The best way to do this is to break it up and do it within two weeks. With every day you walk about 10,000 steps, equivalent to 5 miles, you will lose 500 calories a day. So, after two weeks, you will lose 1kg.
For people who exercise
For the latest research showing that you need to walk about 6,000 steps a day, you can see the benefits become clear in just one week. Thus, to exercise healthily, you only need to take at least 3000 steps per day and a maximum of 6,000 steps per day is enough. The distance will be about 1.5 to 3 miles. If you do not have time, you can divide it into two exercises. One in the early morning with the time of 20-30 minutes and the remaining steps should make up when you are free.
Recommended Steps Per Day by Age and Gender Chart
The average number of steps you take each day depends on your age and lifestyle. According to the “Summary of 2017 National Health and Nutrition Survey Results” released by the Ministry of Health, Labor and Welfare on September 11, 2018, the average number of steps per day for adults are 6,846 for men and 5,867 for women.
You can see that both men and women have been flat for the past 10 years. By gender and age, the average number of steps between the ages of 20 and 64 is 7,636 for men and 6,657 for women. Besides, those aged 65 and over have 5,597 steps for men and 4,726 steps for women.
Males peaked in their 20s and gradually declined from their 30s, while females did not make a big difference from their 20s to 50s. For men, the tendency to go out due to work comes in the results.
Women in their 30s who experience pregnancy and childbirth have some dents. But from their 40s and 50s, they have more opportunities to walk for child-rearing and part-time work. Besides, the decrease in the average number of steps overall relates to the increase in the number of elderly people. Besides, the average number of age-adjusted steps is also calculated in the same survey.
If you aim for 8,000 steps a day, a rough calculation shows that men are about 900 steps short, and women are about 1,900 steps short. It is okay to restrain yourself in consideration of various things such as being injured, not being in good shape before and after childbirth, and having a high risk of being injured because you are old. However, walk as aggressively as possible when you are young enough. Besides relieving lack of exercise, sweating will also refresh your mind.
|Age||Minimum Steps / Day||Average Steps / Day||Maximum Steps / Day|
|From 4 to 6 years||6,000||10,000||14,500|
|From 6 to 8 years||6,000||11,000||13,500|
|From 8 to 11 years||6,000||13,000||15,500|
|From 11 to 19 years||6,000||10,000||12,500|
|From 19 to 65 years||3,000||7,000||11,500|
|From 65 to 75 years||3,000||7,000||10,500|
How Many Miles Should I Walk a Day to Lose Weight Calculator?
The distance required to achieve 8,000 steps varies slightly from person to person, as it depends on stride length and walking speed. We can calculate the standard stride length as:
Walking Speed = Height x 0.45
But since the speed varies from person to person, please refer to the following values when calculating.
- Walking slowly: 0.37
- Walking normally: 0.45
- Walking fast: 0.50
For example, if a person with a height of 160 cm walks at a normal speed, the formula will be “160 x 0.45” and the stride will be 72 cm. To derive the distance from it, multiply your stride by the number of steps.
“72 x 8,000 = 576,000”
As you know, 1m = 100cm, 1km = 1000m, and convert 1km to 100,000cm. So, to correct the above solution to km, divide by 100,000.
“576,000 / 100,000 = 5.76”
If a person with a height of 160 cm wants to walk 8,000 steps, the required distance is 5.76 km. The taller one has a longer stride, so the distance will be slightly longer. Also, even if you are the same height, the distance will differ depending on the walking speed. So, please calculate the required distance based on your height and walking speed.
The walking speed of a person varies depending on the individual, but the normal walking speed is 4 km/hour and the fast-walking speed is 5 to 6 km/hour. If the distance to reach 8,000 steps is 5.76 km (about 6 km), it will reach 8,000 steps in about one and a half hours (80 to 90 minutes) if you walk normally. Or it can be in about one hour (50 to 60 minutes) if you walk fast. is.
If you are not good at detailed calculations, you can think that you will reach about 1,000 steps by walking for 10 minutes. According to the survey results of the Ministry of Health, Labor and Welfare mentioned above, the average number of steps for both men and women is less than 8,000.
First, let’s drive how far you should walk to make up for the missing steps with the following formula.
- Those who have exercise habits: Height x 0.45 x shortage of steps
- Those who do not have exercise habits: Height × 0.37 × Number of steps for shortage
For example, if you have no exercise habits and your height is 160 cm, the stride is 59.2 cm because it is “160 x 0.37 = 59.2”. Multiply that by 1,900 steps based on the average number of steps taken by the Ministry of Health, Labor, and Welfare.
“59.2 x 1,900 = 112,480”
Walk another 1.1km to earn the missing steps. For example, in New York, the distance from the station to the station is about 1 to 3 km, so you only have to walk one station. If you can incorporate it into your daily routine, such as walking one station on your way home from work, you will continue without difficulty.
What Types of Walking Shoes for Long Distance?
This Mizuno Wave Rim DT2 has a sole design that moves from stepping on to kicking smooth. The wear resistance improves by about 80% compared to normal rubber. The sole material X10 is perfect for long-distance walks.
There are countless small holes on the side and insole of the upper. So, it has excellent breathability. And even if you keep wearing it for a long time, there is little unpleasant stuffiness that keeps you comfortable. By sandwiching a single corrugated plate in the sole part, it has outstanding stability and cushioning. So, it reduces the burden on the foot when walking.
The size around the instep is 6mm wider than the standard, characterized by a comfortable fit. You can choose from three-color patterns, including white, black, and light gray/green, making it a popular men’s walking shoe by word of mouth. It is easy for beginners to walk, so please compare the features with other walking shoes for long distance.
With smooth foot placement and a comfortable fit, you can move forward with a comfortable fit with less strain on your feet even when walking for long periods. By using big scan leather as the material, it has excellent water repellency and resistance to dirt. So, even if you are hit by rain while walking, you can continue to wear it with confidence.
You can choose from four different colors. So, you can compare the color with the color of your pants when walking. It will be a popular american made walking shoes with high satisfaction with word of mouth. It is easy to wear even for beginners and can be used by various people regardless of age, so please compare and consider.
The wide design and oblique shape make it a walking shoe that can be worn with less pressure on the foot. The central part of the sole is reinforced, making it a ASICS walking shoes that uses a trusty structure that suppresses twisting. It firmly supports stability during walking.
There are five color variations, so you can decide how to choose your favorite color. It is a fastener type of men’s walking shoe that even beginners can easily put on and take off.
The New Balance men’s walking shoes uses an excellent cushioning material that softens the impact when stepping on while walking and creates a repulsive force when kicking. The inner part of the heel installs EVA material with excellent hardness. It has the feature of suppressing vibration from the ground and enabling smooth walking.
The heel also comes with a material that is an improved version of the rubber compound that has excellent wear resistance. It extends the life of the shoe. As it is a high-spec model that firmly supports the feet of pedestrians during long-distance walking, it is a men’s walking shoe that can be used habitually for a long time with very high reviews and satisfaction.
Moving air means that the air moves. Each time you walk, the outsole comes with air flows according to the movement of your foot, reducing the burden on your foot with comfortable cushioning. The shoes allows you to walk comfortably. The Reebok shoes also has excellent flexibility, so you can enjoy walking with a light footstep.
The insole uses Memory-Tech Massage that has an excellent elasticity. You can step on comfortably with less pain on the soles of your feet while walking. The upper is available on mesh and has high breathability. There is little unpleasant stuffiness even when walking for a long time. It is a walking shoe for men with excellent comfort that is highly evaluated by word of mouth. Finally, you can choose from three colors to choose from.
Benefits of Walking
Let’s look at some benefits of walking to get motivated first:
Improving memory: Scientists have shown that walking 15-30 minutes a day will help reduce nervous stress, decrease stress, prevent memory loss, and improve brain health.
Enhance cardiovascular health: Walking helps blood circulation better, increasing the health of the entire cardiovascular system. Daily walking can reduce cardiovascular diseases, blood pressure, lower cholesterol and improve blood circulation.
Increasing lung volume: Walking helps the body increase the amount of oxygen present in the blood. It increases lung volume, detoxifying the body more effectively.
Help lose weight, reduce excess fat: Many studies have shown that walking, especially brisk walking, helps the body become firmer. It effectively removes excess fat and reduces the risk of diseases like obesity or diabetes by 50%.
Whether training to lose weight or simply for exercise, there are a few things to keep in mind:
- Choose the right shoe for you: Walking shoes for elderly will be a little different in design compared to other types of shoes. So, choose for yourself a pair of shoes that are suitable, not too tight nor too wide to wear in the most comfortable setting.
- Speed up exercise over time: When you are not familiar with it, you can train at a slow pace. But as you get used to it, accumulate the speed to avoid becoming familiar with your body.
- Quick strides: Many people think that brisk walking requires long strides to be effective. But long strides not only do little. They can also harm your knees.
- Diet: A healthy diet will help you have a healthy body. Do not forget to drink water regularly during exercise to avoid dehydration. Besides, also establish yourself a suitable diet to have satisfactory health.