Yoga, Pilates, and the classic treadmill are some of the finest ways to stay healthy. Quite interestingly, many people often forget about the most basic type of exercise that can produce amazing benefits. That’s walking. The more you walk, the healthier you’ll be. The best thing about walking is that anyone can do it irrespective of their age and fitness level. Regular walking is great for your brain, heart, and wallet of course. Just by paying attention to certain tips and use some techniques, you can increase the number of miles you walk every day.
What to Expect from Walking 3 Miles a Day?
Walking is one of the simplest exercises you can do to burn calories fast. If your body weight is 150 pounds, you can burn about 100 calories by walking a mile. It means that if you can push it to 3 miles a day, you may lose up to 300 calories a day. You can lose more calories if your body weight is more than 150 pounds – you will lose less though if your body weight is less. Similarly, a 120-pound person will burn up to 1,785 calories a week by walking 3 miles a day. You have to bear in mind that you will lose a pound if you burn 3,500 calories, which means you can lose a pound by walking 3 miles per day for 12 days.
Benefits of Walking 3 Miles a Day
It is clear that you will end up losing weight by walking 3 miles per day, and there are more benefits associated with this exercise.
1. Reduces Risk of Heart Disease
Regular walking lowers bad cholesterol levels and increases good cholesterol to regulate your blood pressure. Walking will increase your heart rate for some time and make your heart to pump blood, which will work as a workout for both your heart and circulatory system.
2. Improves Your Overall Health
You will have a better overall health by walking regularly. You can reduce your risk considerably for asthma, type 2 diabetes, and cancers through regular walking. Several studies show that walking more steps every day will reduce your risk for diabetes by 60%.
3. Boosts Your Energy
People think they will feel tired by walking 3 miles a day, but a brisk walk is in fact one of the best energizer. Since it improves circulation, it supplies more oxygen to every cell in your body, which in turn makes you charged up.
4. Keeps Your Weight in Check
You already know that, don’t you? Yes, it won’t produce results overnight or even in the first few weeks but it will definitely help keep your weight in check by burning more calories.
5. Helps You Live Longer
Research suggests that if you walk regularly in your fifties, you’re 35% less likely to die in the next eight years as compared to those who don’t walk. You will improve your chances if you don’t have an underlying medical condition.
6. Keeps Your Memory Intact
Studies show that age-related memory decline will slow down if you walk at least 2.5 miles per day. It means you will be able to remember things better even in the later stages of your life if you include walking in your routine.
7. Improves Sleep
The Fred Hutchinson Cancer Research Center conducted a study recently and found that women between 50 and 75 years of age experienced some relief in their insomnia symptoms when they walked for an hour in the morning. It means you should expect to sleep better if you walk regularly.
How to Get Best Results
Now that you know that walking 3 miles a day has its benefits, it is important to know what you should bear in mind before you include this exceptional exercise in your routine.
- Get the Right Footwear
First thing first, go get yourself a nice pair of walking shoes. Walking puts pressure on your feet, and you will feel pain if you don’t select your shoes carefully. You can go online to shop for shoes that provide excellent support and cushioning and are affordable too. Make sure to select shoes that are breathable and lightweight. Opt for a pair of shoes that bend in your hands.
- Set Realistic Goals
Even though you may want to, it’s not always possible to start walking 3 miles a day when you’ve just started this exercise. It is better to start with shorter distances and then increase it gradually. This will help you reap maximum benefits without having to deal with any side effects.
- Drink Plenty of Water
You should drink at least 8-16 ounces of water at least an hour before you start walking. You should also drink more water throughout the day to keep yourself well hydrated. You can also carry a water bottle to keep yourself hydrated while walking. If you develop stomach cramps, you should drink water at least an hour before walking and give your body enough time to process it.
- Keep an Eye on Your Heart Rate
Your aim may be to start walking 3 miles a day, but you should always keep an eye on your heart rate. For this, you can use a heart rate monitor. This allows you to alter your speed as per your target heart rate. Remember, you won’t burn calories if you don’t maintain a certain heart rate for a sustained period of time.
- Try Interval Training
Once you have achieved your goal of walking 3 miles a day, you may want to mix things up a bit. Start at a normal pace and then walk at an increased rate for a few minutes. Then, slow down again. This will help you get more benefits.
You should also maintain a right posture when walking. Keep your back straight with your stomach pulled in for support. Pull your shoulders down from your ears and keep your chin parallel to the ground. Always maintain a natural stride when walking.