With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
In the modern fast-paced world, walking is often overlooked as a form of exercise. The CDC recommends we aim for 150 minutes of moderate activity such as brisk walking to maintain good health and lower the risk of chronic diseases such as diabetes or heart disease (8).
Walking can be a low-impact way to get in physical activity and those extra steps. You don’t need any special equipment or training – all you need is some time and a pair of shoes. Walking also has many other benefits in addition to counting toward your daily step count.
In this article, we’ll look at some of the many benefits and provide tips on how to ensure you burn more calories and lose weight through walking.
There are several health benefits of walking every day (18), including:
Walking boosts your heart rate and increases the flow of blood through your body. Moderate-intensity physical activity such as walking can reduce the risk of cardiovascular disease by reducing blood pressure and improving cholesterol levels (5) (9).
Walking is one of the best exercises you can do for improving and maintaining bone health. It helps prevent osteoporosis by increasing bone density (13).
Walking is a great exercise for those with type 2 diabetes as it can help reduce blood sugar levels (11).
Walking 4 miles a day on average can burn approximately 250 calories each day. If you do this for four days a week and maintain your current diet, you can lose approximately one pound each week.
However, achieving weight loss when walking 4 miles a day depends on several factors.
If you’re overweight, you’ll likely lose more weight by walking than someone who is already at a healthy weight. The intensity of your walk also makes a difference – brisk walking burns more calories than leisurely strolling (2). Finally, your genetics and nutrition play a role in how quickly or slowly you lose weight.
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Walking can help reduce chronic back pain by strengthening the muscles in your core that help support the spine (14). It also helps improve posture, which is important for reducing unnecessary strain on your spine.
Regular exercise, including walking, can help reduce symptoms of depression and anxiety. Being active helps you think more clearly and removes stress by releasing endorphins in your brain. Endorphins are hormones that make you feel good and can improve your mood (4).
Research has shown that walking can improve cognitive performance, particularly in older adults. Walking regularly can help preserve memory and thinking skills as you age (6).
Walking is a great way of increasing your energy throughout the day. A common culprit of low energy and ‘crashing’ throughout the day is blood sugar spikes and dips. Walking, particularly after a meal, helps stabilize blood sugar, thereby improving energy levels.
A lack of sleep can affect many areas of your life, including your metabolism. It’s important to get between 7-8 hours of sleep every night to avoid these negative effects.
Walking 4 miles a day makes it easier to sleep through the night and helps improve your overall quality of sleep by increasing the amount of deep sleep you get (15).
Walking is a great way of connecting with friends and family members. It’s a social activity that can be enjoyed by people of all ages. Spending time outdoors also exposes you to fresh air and natural sunlight, both of which are good for your mental health.
If you want to increase your metabolism and burn more calories, you need to include walking with good intensity and good form.
Good form for walking includes:
Good form helps you walk at a good pace for an extended period. It also helps prevent injuries, which can slow down your progress or stop you from walking altogether (10).
Read more: The 28-Day Indoor Walking Weight Loss Challenge Explained
If you’re looking to burn more calories, you must increase the intensity of your walk. This can be done by either increasing your pace, using hills for more difficulty, or adding resistance.
If you’re looking for a simple way to burn more calories while walking 4 miles a day, you should increase your walking speed. The faster you walk, the higher your heart rate will be and the more calories you’ll burn.
In addition to increasing your pace, you can use hills to increase the intensity of your walk. This can be done by walking up hills slowly or using an incline on a treadmill.
You can also add resistance to raise the intensity of your walk. This can be done by walking while wearing ankle or hand weights.
Your walking gear should include:
A good pair of walking shoes is essential for protecting your feet while you walk (17). They should offer plenty of support and cushioning to protect your joints, but still be lightweight enough to allow quick movement.
You should keep in mind that the more comfortable you are, the easier it will be for you to exercise for a longer period of time. If you’re going to walk outside when it’s hot, your outfit should be breathable. If it’s cold or rainy, you should cover up to protect yourself from the elements.
Hydrating before, during, and after exercise can help your body maintain its normal temperature, so you don’t overheat or dehydrate. It can also improve muscle function, which will allow you to walk further.
Water is the best choice for hydrating before exercise. It’s also the best choice for drinking during exercise, but if it’s not available, electrolyte-rich drinks will do the trick (12). You should avoid calorie-sweetened sports drinks that are high in unnecessary calories.
It’s difficult to monitor your progress without a good sports watch. Your walking watch should be able to track your time, speed, distance, and overall progress.
Walking 4 miles a day is just one part of the equation. You must also consider your diet and exercise program to get the best results. Here are some tips for getting the most out of walking 4 miles a day:
Food is fuel, particularly if you’re trying to lose weight through exercise (20). When your diet is healthy, this gives you the energy you need to walk 4 miles a day or more.
Here are some diet changes you can make to improve your results:
Creating an exercise schedule will help you stay committed and accountable for what you need to do every day to burn calories and lose weight. Make sure you include time for stretching before and after your walk, in addition to foam rolling or other recovery tools such as a massage ball.
To see results, you must be willing to commit to your routine. This means you should avoid missing workouts, eating unhealthy foods, and slacking on your walking schedule.
If you want to see even better results, add interval training to your walks. This can be done by adding short bursts of running or speed walking to your regular walks.
You may also choose to incorporate strength training into your program. This can be done two or three times a week, on non-walking days.
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Our bodies are designed to function best when we get a minimum of seven hours sleep every night. This allows the body to recover and reduces the risk of muscle injury (7). If you feel as if your lack of sleep is slowing down your progress, try going to bed an extra hour or two before your usual bedtime.
You should also increase your overall activity levels throughout the day. This means making an effort to take the stairs rather than elevators or escalators, parking further away in parking lots, and doing active chores such as yard work.
Stress can wreak havoc on your body, so it’s important to try your best to lower your stress levels. People who experience stress are more likely to overeat, sleep less, experience muscle tension, and have trouble focusing at work or school, which stops them from losing weight (3).
Here are some of the many ways to reduce stress:
If you find it difficult to stay motivated, try walking with a friend. This will make the time go by faster, but you can also encourage each other and help keep each other accountable (1).
As with any other form of exercise, there are some potential side effects that are associated with walking 4 miles a day, such as:
It’s important that you listen to your body and stop exercising if you experience any of these symptoms. Take a day or two off if you need to and then slowly start adding more miles back into your walks as your body allows.
If you’ve had injuries or mobility issues, please consult a doctor before you start any new exercise routine.
Walking 4 miles a day can provide significant health benefits (16), but it may not be suitable for everyone. Here are some factors you should consider before you start a daily walking routine:
If you’re new to exercise or have any underlying health conditions, it’s important to consult a doctor before you start any new exercise routine.
They can advise you on the appropriate level of physical activity for your current fitness level and help you create a safe and effective walking plan.
While walking 4 miles a day may not sound like much, it can take an hour or more, depending on the pace at which you walk. Make sure you consider whether you have the time and energy to commit to a daily walking routine.
Walking is generally considered to be a low-impact exercise, but it can still put strain on your joints, particularly if you have any existing joint issues. If you experience pain or discomfort while walking, make sure to consult your doctor and adjust your walking routine accordingly.
While the health benefits of walking 4 miles a day are numerous, it’s important to listen to your body and not push yourself too hard. It’s okay to start with shorter distances and gradually increase the length of your walks as you build up strength and endurance.
Be mindful of the weather conditions and terrain when you plan your walking route. Walking on uneven or slippery surfaces can increase the risk of injury, so always make sure you wear appropriate shoes and clothing for the weather.
Check out our blog, Benefits of Walking Barefoot, for additional tips on how to make the most out of your daily walks.
Read more: Walking Treadmill Workout: Exploring the 12-3-30 Routine for Fitness Advancement
Yes, you can lose weight walking 4 miles a day, as it helps to burn calories and increase your metabolism. However, weight loss from walking 4 miles a day is more successful when combined with a healthy diet and other exercises, such as strength training (19).
Yes, one of the benefits of walking 4 miles a day is that it can help tone your legs. As you walk, your leg muscles are constantly engaged, which can help strengthen and tone them over time.
You can burn between 300 and 600 calories in an hour of walking, depending on your body weight and pace. So, a 4-mile walk can help you burn anywhere from 400 to 800 calories.
Our blog on Incline Walking shows how changing the elevation of your walking route can further increase the intensity and benefits of a 4-mile walk.
5 miles can feel like a lot to walk daily, particularly if you’re just starting out or have any underlying health conditions. Don’t push yourself too hard, as overexertion can lead to injuries or burnout.
Walking 4 miles a day 5 days a week is a sure way to reap the health benefits without putting too much strain on your body.
If you feel tired or experience any pain or discomfort, it’s okay to decrease the distance of your walk or take a rest day.
Our Walking in Place guide has tips on how to increase the distance and intensity of your walking routine gradually.
Walking 4 miles a day is a great way to burn calories and lose weight, but it’s important that you take the necessary precautions to avoid potential injuries. Make sure to add interval training, strength training, and plenty of rest to your program to see the best results.
Remember to focus on increasing your overall activity levels throughout the day, adding variety to your routine, and lowering your stress levels. Finally, try walking with a friend to stay motivated.
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