Walking for 20–30 minutes a day for five to six days a week could be ideal if you feel healthy. Do not work out beyond an RPE (Rating of Perceived Exertion) i X A way of measuring the intensity level of a physical activity. of 7. 10 hours / 20 miles = 0.5 hours per mile (0.5 = 30 minutes per mile). Similarly, if you are working with kilometers, to find the pace of a 36 km trek over 12 hours calculate 12 hours / 36 km = 0.33 (3) hours per kilometer or an average pace of about 20 minutes per kilometer (60 x 0.33 (3) ~= 20). Firstly, great job! That is a lot of weight to lose in 9 weeks. I am 9 weeks and have lost 15 lbs, but am not walking 10 miles a day. Secondly, 10 miles a day!! Wowza, that’s a lot. Again, good job! You look great! Time for 15 km walking. Slow walk (4 km/h) / 60 to 79steps per minute/ 15 minutes per kilometer. 3 hours and 45 minutes. Easy Walk (5 km/h)/ 80 to 99 steps per minute/ 12 minutes per kilometer. 3 hours. Moderate Walk (6.5 km/h)/ 100 to 119 steps per minute/10 minutes per kilometer. 2 hours and 30 minutes. You should also remember that the benefits of walking increase with increasing step count. A medical study showed that participants who walked 6.5 km per day had a 51% lower risk of dying than those who walked 3.2 km per day. Similarly, participants who walked 9.6 km per day had a 65% more risk of dying than those who walked 3.2 km per day. Read on to find out more about why running 1 kilometre a day is good for you. Benefits of running 1 kilometre a day. Studies show that running for just 5 or 10 minutes every day can help reduce your risk of developing heart disease. This means that running 1 kilometre a day will help to decrease your risks of various heart diseases. phfR. At the end of the 2.5 year study, the group which exercised regularly was 28% less likely to become disabled and 18% less likely to suffer from physical disability. 8. Running keeps your eyes healthy. Surprisingly, apart from overall health and mental benefits – walking and running are good for our vision as well. Once you start lifting weights alternate the body parts you are working on, such as arms, shoulders, and chest one day, legs the next day, back another day, then back to arms, shoulders, and chest, and continue that pattern. Work out 5 or 6 days a week, taking a day or two off, in between. Good luck! Consequently, men on average take 60 minutes to walk 6 km, while women take 70 minutes on average to walk 6km. Usually, younger people walk faster than older adults. Therefore, they take less time to complete a 6-km walk compared to older people. This translates into younger people in their 20’s to ’40s taking 60 to 70 minutes to complete 6km. There is no doubt that movement is essential for well being. The general guidelines are that 30 minutes or more of walking every day at a speed of between five and eight kilometres per hour can 1. Take it one step at a time: A good way to start something new is to take it slow, set achievable goals, and then make them more ambitious over time. If you don’t walk at all right now, make a goal to walk one minute per day. Next week, walk two minutes per day.

is walking 5 km a day good