Walking 5 Miles a Day | Everything You Should Know

Without mincing words, walking 5 miles a day has tremendous health benefits, including high-calorie burn and weight loss. Nevertheless, you’ll need to stay committed to walking 5 miles a day for weight loss to see the kind of result you’re looking for.

Have you been looking for an effective weight loss plan and found none so far? Have you tried dieting and enjoyed no tangible results? And maybe you don’t have the extra time to hit the gym and crank out a blend of healthy cardio exercises and strength training to achieve your weight loss goal.

Well, don’t give up just yet, as we may have found an effective weight loss plan that will produce the type of dramatic result you’re looking for.

Oh yes, our good old fashion walking exercise is still one of those exercises anyone serious about losing weight would definitely want to add to their weight loss plan. The truth is, walking 5 miles a day can help you meet your weight loss goals just like every other type of exercise, especially if you make it a lifetime habit.

walking 5 miles a day


When walking 5 miles a day, you can lose one pound when you burn 3,500 calories a day. And guess what, you can burn 444 calories every hour depending on your body weight and how quick you walk.


If you maintain the momentum, you’ll be losing 1 pound every week, which is assuming your diet stays the same.

Calories Burn Walking 5 Miles a Day

No doubt, walking 5 miles a day for weight loss can be super time consuming, especially for people with busy schedules, notwithstanding, this exercise is highly beneficial for people who want to lose weight fast.

Did you know that walking 5 miles a day burn how many calories ? Well, here is the catch. Let’s assume you walk three and a half miles per hour; someone weighing 125 pounds will burn approximately 240 calories per hour, while another person weighing 185 pounds will burn 356 calories per hour.

Working at this pace will allow you to approximately complete 5 miles under one hour, 26 minutes.

And if you decide to challenge yourself a bit more and increase your pace to let’s say four and a half miles per hour, you will be able to cover five miles in just about an hour.

So at this pace, someone weighing 125- pounds will be able to burn 300 calories while another weighing 185- pounds will burn 444 calories under one hour.

But while it will be tempting to walk as fast as you can to complete five miles in a short time, we suggest you take things slowly, especially if you want to avoid injuries and sore muscles that can greatly affect your weight loss progress.

walking 5 miles a day

Steps to Take to Lose Weight Walking 5 Miles a Day

Can you lose weight by walking 5 miles a day? Read on, and you’ll find out in a bit. According to statistics, the average person has strides that stretches up to 2 feet long. What this means is that there are averagely 2112 steps covered when you walk a mile.

That means walking a single mile; you will be burning nearly 100 calories. And if you were to commit to let’s say 4,500 extra steps every day (3 extra miles), you will be burning 300 calories every single day. Burning 300 calories every day will result in a deficit of 2100 calories every week.

Continue with that pace for a month, and you would have burned 9000 calories. This means in just a month; you can shed off almost 2.6 pounds of excess weight. Keep the momentum up for a year, and you’ll be looking at losing around 31 pounds, cool, right? We thought so too.

Reality check; getting these numbers isn’t as easy as it sounds. Sometimes it will mean parking far away from the store you go to for grocery shopping or ditching the elevator and opting to take the stairs instead.

Other times, you may need to pace around while making phone calls. So whatever you must do to accumulate those extra miles to meet up, your weight loss goal is highly recommended.

How Many Miles do you Need to Cover to Lose Weight?

For people that are serious about achieving their weight loss goals, we are sure by now you must be asking yourself important questions like “walking 5 miles a day burns how many calories,”

Well, guess what, we are happy to tell you that you can significantly burn adequate calories walking 5 miles a day, especially if you pair it with other weight loss programs like dieting.

The reality is the number of miles you need to cover daily to lose weight entirely depends on your starting point.

And like we have earlier mentioned, it’s important to find your starting point based on your activity level i.e. the number of calories you burn every day as well as the distance covered on a daily basis.

Once you have a clear picture of what these figures are, you’ll be able to know for certain how many additional steps you need to take every day to achieve the kind of result you are looking for.

walking 5 miles a day

Tips to Maximize the Result

While walking 5 miles a day is the way to go for people who have tight schedules and looking to kick off their weight loss program; to see the kind of result you’re looking for, we suggest you throw in strength training every now and then. Don’t wait until you lose the extra weight before commencing strength training.

With strength training added to your walking 5 miles a day weight loss regimen, you’ll not only lose weight quickly but will also have your body toned just the way you envisaged. More so, your body will keep a fast metabolism that will trigger tremendous weight loss.

The best part about strength training is that it can be adjusted to suit your needs and you can quickly progress from beginners to advance levels when doing this form of exercise.

If you are really serious about losing those annoying extra pounds, you’ve been carry around, now will be a great time to start pairing walking 5 miles a day for weight loss with strength training to achieve your weight loss goals faster.

Can Walking 5 Miles a Day Reduce Obesity?

Walking is by far one of the easiest exercises for weight loss, and the best part is that everyone can do this without even thinking about it. Another amazing thing is that you can do this exercise almost anywhere.

And given the rising cases of obesity in the western world, researchers and fitness experts agree that Americans need to be doing more of this kind of exercise.

In a study conducted in 2010 and published in Medicine and science in sports and exercise journal, researchers used pedometers to track steps carried by 1, 136 adult Americans. Findings from that research show that adult Americans take fewer steps than people in regions like Australia, Japan, and Switzerland.

Further investigation also shows that all three countries have fewer cases of obesity and heart diseases than the United States. This isn’t surprising especially considering how walking affects one’s physiology.

The truth is learning about the benefits of walking will inspire you to take more meaningful action towards long term fitness.

walking 5 miles a day

Increase Walking Pace to Reduce Chances of Obesity

Do you know that by increasing your pace and walking 5 miles a day, you can kick up the benefits of walking and reduce your chances of obesity?

Oh yes, according to a study published in 2012 in the Journal BMJ Open, intense walking for two to four hours every week can reduce your risk of heart diseases, diabetes, metabolic syndrome as well as other obesity-related sicknesses by almost 50 percent.

The researchers who over ten years analyzed the health and exercise habits of 10,000 adults in Denmark, discovered that the intensity of exercise was way more important than the total time spent exercising.

More interestingly, brisk walking was discovered to lower participant’s appetite, which is very important if you want to reach and maintain a healthy weight.

In the 2012 edition of Physical Activity Guidelines for Americans, the Center for Disease Control and Prevention (CDC) also suggests that adults should target around 150-300 minutes of moderate aerobic exercises like brisk walking or seventy to one fifty minutes of vigorous exercise like running every single week to maintain an optimum healthy life.

And one way to know if you have reached moderate intensity during brisk walking is to do the “talk test,” Experts suggest that during moderate-intensity exercise, you should be able to talk fluently but not sing, while during intense exercise, you should be able to only mumble a few words before taking a break to breath.

Again, you can evaluate intensity by distance and time. Brisk walking will take you approximately three miles or more per hour. For more detailed analysis, a personal trainer or physician can determine your exact pace via a heart rate monitor.

walking 5 miles a day

How to Incorporate Walking into your Daily Routine

By now, you must have agreed that walking 5 miles a day to lose weight is an important program. But you know what, starting can be pretty difficult especially as it requires making intentional changes to your daily routine.

The desire to wake up and go on a walk every day can fade with each passing day, so there is a need to keep motivated, and to do this, you must have a game plan.

If you’re just starting out, we will recommend writing down a specific time each day you think works for you and add it to your to-do list. Another thing we have seen to work is pairing up with a partner; this will help keep you motivated and ensure you stick to your goals.

Experts have also suggested starting out with a stopwatch or pedometer that is uniquely designed to count your steps and analyze the distance covered using motion.

For people with an extra busy schedule, you can start with 10 to 15 minutes every day and tweak things up when you’re less busy. The goal is to maintain the momentum and don’t give up.

Going Beyond Walking

Without a doubt, walking may just be all your body needs to stay healthy, and that’s if you usually walk far enough and maintain a consistent momentum.

But once you get comfortable and these exercises begin to look easy, meaning you no longer sweat as you used to or you stop noticing any physical changes, it may be time to switch things up a bit. And this you can do by increasing the distance covered along with the momentum and frequency of the exercise.

While experts believe that walking 5 miles a day consistently may be sufficient to help you achieve your weight loss goal and stay healthy, there comes a time where you need to branch out and start trying out other forms of exercise.

From taking short walks around your home and workplace, you can step things up to running, jogging and cycling. This would definitely speed up your weight loss process and ensure that you achieve your goals sooner rather than later.

The bottom line is that walking may not be the solution to the obesity epidemic in modern-day America, but it is surely a step in the right direction in a bid to put a check to this growing problem.

walking 5 miles a day

Five Ways to Make Walking 5 Miles a Day Fun and Productive:

Not enjoying an activity can mean the death of such activity, and for people who want to begin walking 4 miles a day 5 days a week for weight loss program; you’ll need to stay motivated every step of the way.

Staying motivated will help you increase momentum and intensity as you progress with the exercise. Here, check out some things you can do to enhance your exercise and enjoy every bit of it while you’re at it.

walking 5 miles a day

  1. Listen to your favorite music: Listening to your favorite music can greatly improve your walking exercise and ensure you cover grounds that you hitherto wouldn’t have been able to cover.
    Another smart thing to do is to create a playlist that will suffice for the distance you intend to cover every day.
    With your favorite music blasting while taking a walk, you’ll cover an amazing distance you’ll be proud of.
    However, you should reduce the volume of music when walking along busy routes with heavy traffic. Yes, while walking is important to your overall health, you’ll want to stay safe while doing it.
  2. Make use of apps: For tech enthusiasts, you may want to leverage powerful smartphone apps that allow you to track your progress and keep you motivated easily.
    With powerful smartphone apps giving you the correct data and showing you how much progress you have made, you’ll be motivated to keep up with your weight loss regimen.
    Amazingly, there a couple of these apps available out there; simply do your research and find one that suits your needs.
  3. Taking walks after meals: Tired of overeating and want to remain consistent with walking 5 miles a day? Then you should start taking 5 to 10 minutes’ walk after meals.
    This will also prevent post snacking and allow you to reach your weight loss goals Another cool thing about taking short walks after meals are that it would help reduce triglyceride levels while greatly improving digestion.
  1. Go for quality sports gear: Yes, it is true that walking 5 miles a day doesn’t necessarily require wearing fancy equipment, but then again, experts believe that walking and wearing quality sports gear like shoes can increase your performance.When a shoe fits well, it will promote safety, comfort and ensure that you use the best techniques to achieve maximum results. To this end, you should go for quality sports gear that is comfortable and comes in the style and color you like.
  1. Consider walking a dog: Walking a dog is another amazing way to make walking 5 miles a day worth it. According to a study conducted by the Michigan State University in 2011, 5,900 adults including 2,710 dog owners, revealed that over 60 percent of the participants who walked their dogs were able to achieve the recommended exercise they required to stay healthy, while one-third of the people who didn’t walk their dogs didn’t meet up.
    So if you’re thinking of getting the best out of your daily walk exercises, you should think of volunteering to walk pups from the local animal shelter.

walking 5 miles a day

5 Powerful Free App to Track Walking 5 Miles a Day

Yes you have made up your mind to start walking 5 miles a day to achieve your weight loss goals, which is commendable, but have you also thought about how you’ll track your progress every day and stay consistent?  We are sure you haven’t, but not to worry, we have you covered.

With a walking app, it’s easy to stick to your exercise plan and get a consistent amount of exercise every day. And although there are lots of walking apps available out there, only a few of them are worth your time. Here, check out our list of top free walking apps you can start using today.
walking 5 miles a day


This powerful walking app is an IOS only app with a simple user interface and great features. Like your regular pedometer, this free app help keep count of your steps and daily progress.

With this powerful app that can easily be downloaded on your phone, you can set a daily target to track your steps and reach closer to your daily weight loss goals.

The incredible thing about this app is that it gives users a correct visual of their progress. Another thing is that it works even without opening the app, so you can rest assured that every step will be counted. Stay consistent with your weight loss goals by downloading this app from your IOS store right away.

Alpine Quest GPS Hiking

Alpine Quest GPS Hiking takes walking to a whole new level. This app is perfect for path explorers and people who enjoy walking on a regular. If you want to walk in style and enjoy every bit of it, then you’re better off getting this app right away.

Although there is a premium version of the app, the free version still offers users great features. With the free version, users are allowed to create multi-layered maps, tweak compass orientation and save their favorite location. For fitness lovers who want to make the most out of your daily walking exercises, this is the app for you.

Walkmeter GPS

Uniquely designed for people who want to walk or run effectively, this is just what you need to track your daily progress while walking. This special walking app can send maps directly from your browser or email straight to the app. Plus, users can turn on Race Compete mode to time their activities.

It also allows you to compare your progress with other walkers or runners using the same route. Trust us when we say it is an amazing app designed to keep you motivated.

Nike + Running

While the name suggests that this app may be for running, we are happy to announce to you that you can also use it to monitor your progress while walking. Like many of the walking apps out there, this unique app allows users to track routes, keep up with time and distance, and evaluate their progress over time.

The most outstanding feature that comes with this app is the auto-pause feature that is activated when you stop moving. This guarantees that you can track your progress in real-time.

MapMyWalk GPS

MapMyWalks GPS is just the way to go for people who want to track their progress easily. This app will help you keep up with standard metrics like how many distances covered, time-lapse, routes covered and calories burned.

Also, it boasts of a cool social feature where users can share walking routes with friends while also exchanging messages. On their website, you can do even much more. Want to see a larger format of your map? Head straight to their website and enjoy more exciting features this app offers.

With these incredible apps at your disposal, tracking your daily walking progress is now easier than ever before. The amazing part is that these apps are easy to use, so you don’t have to be a tech- pro to figure out how to navigate the app.

Did we forget to add that they are free to use? This makes it absolutely recommended for people who want to track their progress without breaking the bank to buy an actual pedometer or pay for apps that offer similar features.

Top 10 Powerful Benefits of Walking 5 Miles a Day

Walking is one amazing exercise that everyone should take advantage of, and this is because of its amazing health benefits. The cool thing about walking 5 miles a day benefits is that it requires no special equipment or skills, simply put on your favorite sporting gear and you are good to go.

According to a study published in the journal of PLoS Medicine, taking a brisk walk of 150 minutes every week will add 3.4 years to your lifespan, this is especially important for people who want to live an optimum life.

From helping you to shed excess weight to uplifting your mood and helping to lower blood pressure levels, and regulate diabetes, there are lots of amazing health benefits that come with walking every day. Here, read through our list of 10 surprising benefits of walking 5 miles a day that will help you live a healthy and happy life.

walking 5 miles a day

1. Walking Helps Manage Weight

Losing weight is no doubt one of the hardest things to do today. It will take a combination of consistency and healthy lifestyle habit to see the kind of result you want. For people who want to kick start their weight loss journey, now will be an awesome time to start walking 5 miles a day.

By walking every day for five miles, you can successfully shed off some extra pounds and maintain a healthy weight you’ll be proud of.

A research conducted by women’s hospital Boston in partnership with Harvard University and Brigham showed that 34,000 normal-weight women who ate standard food and walked an hour every day, over 13 years, successfully maintained their weight. You too, can enjoy these amazing results if you start walking today.

*Fun Tip: To get the kind of result you want and to stay consistent with your weight loss goal, we suggest that you buddy up. And by buddy up, we mean pairing up with a partner. Your partner could be your friend, a neighbor, your fitness coach, or better still your dog.

A study found in the Journal of Physical Activity and Health discovered that people who go dog walking every day tend to walk more each week and reach their physical activity goal, than people without dogs.

2. Walking Help Reduce pain

While it may not sound too pleasing, walking 5 miles a day has been discovered to reduce pain from arthritis. Research suggests that walking one hour every day can help reduce the pain from arthritis while helping to prevent disability too.

The study went on to state that 6,000 steps are the threshold that predicts the likelihood of developing disabilities or not. Another recent study found that walking regularly significantly improved the loss of mobility among patients suffering from peripheral artery disease (PAD).

This sickness is characterized by clogged arteries in the leg, which goes on to cause pain and fatigue while walking. For people looking to keep pain at bay, now will be an awesome time to incorporate regular walking into your workout regimen.

*Fun Tip: Spice up your exercises by choosing a new route and imagine the people in front of you as rungs on a ladder. Having done this, focus on walking briskly past every single one of them. That’s easy, right? We loved it too.

3. Walking Keeps Your Blood Pressure in Check

It’s no longer news that regular walking exercise can help lower your blood pressure and keep your heart in excellent condition.

A study carried out by the Lawrence Barkly National Laboratory shows that moderate-intensity exercise like brisk walking 5 miles a day is as powerful and effective as jogging. Also, it helps lower the risk of high blood pressure.

*Fun Tip: Don’t have the perfect time to engage in your daily walking routine? Why not spread it out? A couple of ten minutes here and another later can help you stay consistent with your weight loss goals. A release by the Center for Disease Control and Prevention shows that breaking your workout into bits is just as potent as engaging in longer workout sessions.

The cool thing about breaking your exercise into bits is that it allows you to fit your exercise into your busy schedules. So the next time you think you can’t meet up your daily walking targets, we suggest you break it into bits, and spread it through the rest of your day.

4. Walking Protects You from Dementia

Scared you may be at risk of dementia? Not to worry, we have good news for you. By walking 5 miles a day for a couple of minutes, you can lower your risk of dementia while improving your general health. Walking has been discovered to help improve cerebral blood flow.

Not just that, it also lowers the risk of vascular sicknesses. Again, it may help prevent sicknesses like dementia and cognitive loss that comes with aging.

According to the World Alzheimer report released in 2014, regular exercise like brisk walking can help prevent this disease and limit its progress. In another study, researchers at the University of Pittsburg carried out a brain scan on seniors and discovered that walking at least six miles every week results in less brain shrinkage.

*Fun Tip: Make your exercise count by downloading upbeat music you can listen to on your iPod. Also, you can put together a playlist of your favorite songs that you can listen to while you go about walking.

A study conducted by the American council of exercise discovered that playing music while walking 5 miles a day not only makes your workout enjoyable, but it also helps boost endurance and intensity.

5. Regular Walking Helps Prevent Osteoarthritis

Walking has been reputed to be among the best form of weight-bearing exercises. By walking regularly, a few minutes every day, you can help prevent the bone-thinning condition, Osteoarthritis.

Not just that, walking regularly will reduce the risk of degenerative diseases that can trigger joint pains, swelling as well as stiffness. A study conducted by the University of California in San Francisco discovered that people who took part in moderate exercises like brisk walking, power jogging and more have the healthiest knees and are shielded from bone thinning disease like Osteoarthritis.

To this end, we highly recommend regular walking exercises for people who want to maintain healthy cartilages, joints as well as live an optimum healthy life.

*Fun Tip: It’s okay to reward yourself when you effectively stick to your weight loss plan and seen exciting results since you started walking. Getting yourself a new pair of walking shoes, a pedometer, a manicure, or something that will likely interest you wouldn’t be such a bad idea.

6. Walking Helps Reduce the Risk of Cancer

Taking regular walks may help reduce the risk of certain kinds of cancer. Research published in a Cancer Epidemiology Journal suggests that women who walk at least six hours every week were 14 percent less likely to have breast cancer.

Elsewhere, another study conducted by the University of California, San Francisco, in partnership with Harvard University discovered that men who were treated for prostate cancer, who walked 4 hours every week, reduced their potential of getting the sickness again.

Hence, for people who want to protect themselves against cancer, it will be wise to engage in brisk walking exercise regularly.

*Fun Tip: When going about your daily walking exercise, feel free to explore new routes. You can start today by taking a route you haven’t used before. Doing this is aimed at making walking a bit of an adventure for you.

7. Walking Helps Prevent and Control Diabetes

Millions of people around the world suffer from diabetes. While this sickness can be deadly, you can manage it if you indulge in brisk walking every day. According to Tami Ross, a spokesperson for American diabetes educators and a professional RD, taking a 20 to 30 minutes’ walk can help lower and regulate your blood sugar within 24 hours.

More so, another study found that a moderate weight loss of 10-15 pounds for someone who weighs 200 pounds can help prevent diabetes. Also, making brisk walking a part of your exercise regimen is the easiest way to maintain optimum weight.

*Fun Tip: Always rise to the occasion and wear the recommended sporting gear. A comfortable sport clothe, and a pair of recommended walking shoes is just the way to go.

8. Walking Helps Lower Heart Disease

Walking at least 10 to 15 minutes a day has been reported to help lower cholesterol levels. Again, this helps shield you from heart diseases.

Reports from the American heart foundation suggest that brisk walking for 30 minutes every day can help lower your risk of heart diseases while preventing stroke. And since brisk walking is reputed to help keep cholesterol and blood pressure in check, it will be an amazing way to keep healthy.

*Fun Tip: Today, challenge yourself to do more, and by doing more we mean taking more steps to make your exercise fun.

To keep track of your progress, we suggest that you get a good tracking device. We mentioned some great apps already you can use. Ideally, we suggest setting new goals every week. This way you can easily achieve your weight loss goals without sweating it

9. Walking Helps Boost Your Mood

Engaging in regular walks can help improve your mood and treat depression. A research conducted and published in the journal of psychology shows that adults suffering from depression who walked 30 to 40 minutes every day for twelve weeks showed amazing improvements in symptoms when medication alone wasn’t sufficient.

*Fun Tip: Take your walk outdoors! When the weather is friendly and enjoy a dose of vitamin D by taking short walks around your neighborhood.

Research conducted and published in the journal of Ecopsychology shows that taking a group walk will likely lower the chances of depression as well as boost overall mental wellbeing.

10. Walking Reduces the Risk of Stroke

Study conducted by the journal of American Heart foundation found that women who walked briskly for 30 to 45 minutes weekly had much lower chances of getting stroke than people who don’t walk at all.

Researchers credited this success to walking as it helps maintain blood pressure. So if you want to live healthily and reduce the risk of having a stroke, you’ll do well to include walking into your workout regimen.

*Fun Tip: To maximize results and enjoy success, we suggest you start a walking club with your friends. Doing this will help you stay consistent and motivated.

More so, joining a walking club is recommended by experts who believe it will help participants to remain steadfast and enthusiastic while also making the whole exercise an enjoyable one for everybody. While at this, you can take regular breaks in between to engage one another.

Walking 5 Miles A Day


Waking 5 miles a day is not just important for people who want to shed off excess weight, more than this it promises loads of exciting health benefits.

For people who want to live a happy and healthy life while also effectively maintaining their weight, you’ll not go wrong to start walking regularly today. You can start with 10 to 15 minutes’ walk per day and increase the momentum as you get comfortable.

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