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In fact, research suggests that intermittent walking breaking up longer walks into shorter walks is as effective as longer continuous walks at improving health measures (6). Some studies have found that walking at a self-rated fast pace was associated with a reduced risk of early deaths from . There are also endless ways to walk. For me, music is almost like caffeine. 7. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Walking is not a strength-based exercise, but if you haven't exercised in a while, you'll notice gains in leg strength as a result of regular walking. For even more health benefits, double that amount. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, Brisk walking is a highly beneficial form of exercise. Today I will explain what happens to your body if you walk 10km a day and how much weight you can lose. If you have the time for this, great. Walking can: Strengthen your muscles. According to online calorie calculators, walking uphill with a 3% incline burns twice more calories as walking on a flat surface. In general, walking 10km a day is enough exercise, as long as you incorporate additional resistance training. Given that walking is an easier exercise, you can lose track of the distances you cover and end up walking a very long way. What's more, it's free and has practically no negative side effects. If thats the case for you, thats OK! Overall, walking 10km (6.2 miles) a day is good for weight loss because it can burn 451 to 601 calories. Completing just 11 minutes of moderate intensity physical activity each day can help lower the risk of heart disease, stroke and several cancers. doi:10.1097/JES.0b013e3181e373a2, Qiu S, Cai X, Schumann U, Velders M, Sun Z, Steinacker JM. You can also switch to cycling, swimming, or running if you prefer those activities. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active., Original reporting and incisive analysis, direct from the Guardian every morning. (Find out whats your walking IQ.). As long as you dont over-exert yourself and have the energy and stamina, walking 10km a day can be good for you. The following are just a few additional tips to help you stay consistent and avoid injuries during your walking program. Purposeful High-Intensity - games, tug-o-war and agility training. Is walking in place good exercise? Michael Mosley: 'Forget walking 10,000 steps a day' - BBC News Improved digestion. Its an excellent way to improve your physical and mental health, well-being, and overall quality of life.