Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (2023)

Walking 2 miles a day is a great goal that is easy to achieve but offers a wide range of health benefits. If you're looking to start walking 2 miles a day, you'll be happy to know that you can do it in a reasonable amount of time and still reap all the benefits it brings.

Walking two miles a day is a great way to increase fitness and activity levels, whether your goal is to lose weight, improve your health, or recover from injury.

A goal of walking 2 miles a day is a healthy and achievable goal, even if you don't exercise regularly. And if you already walk a mile a day, it's pretty simple to increase your workouts to two miles a day.

If you want to get in the habit of walking 2 miles a day, this article is perfect for you! We'll cover everything you need to know about walking 2 miles a day, including the top 7 benefits, how long it will take to walk that distance, and tips on how you can get started today.

How much is 2 miles?

2 miles is about 3.2 kilometers, and if you walk a standard 400-meter running track, that's about 8 laps.

In terms of steps, 2 miles is approximately 4,100 steps.

Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (1)

How long does it take to walk 2 miles a day?

Before you decide whether or not walking 2 miles a day is a good exercise goal for you, it's important to know how long it will take and what to expect.

It's not uncommon for people to ask 'how long does it take to walk 2 miles a day?', and unfortunately there is no clear answer to this.

The time it takes is directly related to how fast you walk. How fast you can walk depends on other factors, including age, gender, weather, terrain, and current fitness levels, among other things.

And so, if you're walking briskly, it will take you less time to cover that distance than if you were, say, walking leisurely through a park or along a lake.

The time it takes to walk 2 miles per day also depends on where you choose to walk and what type of terrain it is.

On average, it will take you 30 to 45 minutes to walk 2 miles a day.

If you are walking on rough terrain with a lot of incline (hello everyone in Colorado), it will take you longer to walk 2 miles than if you are walking on level ground like a jogging track, road, or even a treadmill.

For the trails, remember that adding incline and intensity will be a great workout. So focus on effort instead of pace.

Benefits of walking 2 miles a day

Walking 2 miles a day is a great low-impact aerobic exercise that has many benefits. Let's look at the top 8 benefits of walking 2 miles a day:

1. Help you get in shape

Most people can walk 3 km a day, even if they are very busy and have not exercised for a long time.

If you haven't been active in a while, it can be difficult to start an aggressive training plan that has you working hard for an hour a day right away. It's also not a good idea and consistency is the most important thing when you return to your fitness goals.

(Video) What Will Happen to Your Body If You Walk Every Day

If you're looking to do longer, more intense workouts in the future, starting with something as simple as walking 2 miles a day can help you establish a consistent training habit and increase your fitness level.

2. Benefits your overall health

Although walking 2 miles a day doesn't sound like much to improve your health, any amount of exercise will help. Regular walking has been shown to improve health indicators such as blood pressure, cholesterol, blood sugar levels, and BMI.

3. Improve your cardiovascular condition

Physical fitness requires a strong cardiovascular system.

Your cardiovascular fitness, or the ability to deliver oxygen to working muscles, improves when you engage in activities like walking and running.

When you walk regularly, your aerobic capacity increases. This has direct and indirect benefits for your muscular endurance, strength, and flexibility.

4. Reduces the risk of chronic diseases

The walk is recommended byAmerican Diabetes Associationto reduce blood sugar levels and the risk of developing type 2 diabetes.

One of the most cited studies on walking and health was published in The New England Journal of Medicine. It found that people who walked enough to meet physical activity guidelines had a 30% lower risk of cardiovascular events, such as heart attack or stroke, than those who did not walk regularly.

In general, longer walks, such as walking 2 miles a day, are essential for disease prevention and can help with heart disease and other chronic conditions.

5. Strengthen your muscles

Walking helps strengthen the hamstrings, glutes, quadriceps, calves, abs, and back. Walk faster and steeper to recruit more muscle fibers for a better workout.

Walking while actively pumping your arms not only helps strengthen your shoulders, chest, and upper back, it also increases the number of calories you burn, making your walks more of a total-body workout.

Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (2)

6. Delays mental decline

Walking and running are types of cardiovascular exercise. Therefore, they are the best way to delay the effects of aging on the body and brain.

By consistently engaging in cardiovascular exercise, one can slow the progression of conditions such as Parkinson's disease, dementia, and multiple sclerosis, and even reduce their severity.

7. Improve your mood

One of the most effective ways to escape the stress of modern life is to take a long walk. It's scientifically proven to release the same feel-good endorphins you get from running.

According to a series ofstudiesWalking can also help reduce the negative effects of anxiety and depression, providing a variety of mental health benefits.

8. Helps improve balance and posture

Walking is a weight-bearing exercise that strengthens and maintains bones, making it a great workout.

In addition to improving bone health, it also increases muscle strength, coordination, and balance, which helps keep you upright and reduces the risk of fractures from falls.

This is especially important for older people to avoid balance problems that can occur due to brittle bones.

How to start walking 2 miles a day

If you've decided to start walking 2 miles a day, you'll be happy to know that it's incredibly easy to get started! Here are some important tips to help you get started today:

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1. Wear the right hiking gear

To avoid discomfort and maximize support when walking, it's just as important to wear the right gear as it is when running.

If you intend to walk long distances, it is highly recommended that you purchase agood pair of walking shoes. You can wear running shoes, walking shoes, or athletic walking shoes.

Walking long distances requires shoes with more support and cushioning to prevent your feet from getting tired and achy. Lots of people swear by theseCloud Walking Shoes.

Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (3)

It's also a good idea to buy good sweat-wicking sportswear. On your hikes, sweat-wicking fabrics like polyester and merino wool help keep you dry and cool. This will help you enjoy your walks, making it more likely that you will stick with this habit.

For those doing more hiking or planning longer hikes, check the weather forecast and take awaterproof and windproof jacketIf you wait for the weather to change You can also carry extra layers in a backpack along with some water.

2. Maintain proper walking posture and technique

You can make your walk more comfortable and avoid strain and injury by using proper walking posture and technique.

It's important to walk in a way that puts as little stress on your body as possible, just as you would when running.

When it comes to walking posture and technique, there are a few things to keep in mind.

  • First of all, always keep your head up and your eyes forward when you walk.
  • Make sure you don't bend over. Instead, keep your shoulders back and down with your spine straight.
  • It is important not to overdo it, as this can cause knee and ankle discomfort. Instead, think about moving your legs faster instead of straightening them.

And, following the advice above, be careful not to wear inappropriate footwear when walking. Instead, wear shoes with cushioning so they can absorb the impact of your foot hitting the ground.

3. Remember to hydrate

Always have something to drink on hand to quench your thirst when you arrive. She carries a large bottle of water.

consider bringinglow calorie electrolyte drinkwith you to maintain high energy levels and replenish lost fluids.

When you go on a long hike, it's a good idea to take some snacks with you. Some good options include energy bars, energy gels, trail mix, and fruit.

4. Learn to walk at various paces

Start by walking slowly for 5 to 10 minutes, then increase the pace so that your heart rate rises to 60% of your maximum heart rate.

If you plan to gradually work your way up to walking 5 miles a day or even 10 miles a day, it's important to start controlling yourself and gradually increase your mileage. This will help build stamina and stamina sustainably without injury or excessive fatigue.

Remember that your risk of exhaustion, fatigue, and injury will increase if you drive too fast. So take it easy and move on, especially if you haven't exercised in a while or feel like your overall fitness levels are currently low.

Bonus: wear a pedometer

A simple pedometer or a sports watch that tracks steps are excellent tools for monitoring your activity level.

We know that what we measure, we manage, so start measuring! It's so much fun to watch your progress.

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Increasing your daily step total is motivating, and studies show that the more steps you take each day, the better your health.

As mentioned above, 2 miles per day equals approximately 4,100 steps. Tracking your mileage and steps will not only motivate you to walk more, but also lead to overall consistency in your new fitness routine.

Many people love to have aFitBit Versaor an Apple Watch to track steps.These are fantastic tools that will also help you get started running. But if you know your ultimate goal is to start running/walking or just jogging, I'd get aGarmin basicto keep track of your workouts!

Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (4)

How to lose weight by walking 2 miles a day

If you're looking to lose weight by walking 2 miles a day, here are some tips to help:

1. Increase your pace

When it comes to losing weight, the pace of your walks is just as important as the intensity of your walks. As your heart rate increases, you burn more calories; this is often referred to as the "fat burning heart rate zone."

Your body uses more stored fat for energy than sugar and simple carbohydrates when you exercise in zone 2, which is 70% of your maximum heart rate. It makes you lose fat and lose weight in general too.

To know your fat burning heart rate, you first need to find out your maximum heart rate. The easiest way to do this is

  • subtract your age from 220
  • multiply that number by 0.70 to get your fat burning heart rate zone

So if you're 40, your max heart rate is 220 to 40, which is 180. So your fat burning heart rate zone is 180 x 0.70, which is 126 beats per minute.

You can buy at an affordable price.monitor heartbeatto easily track your heart rate and use it to help determine your pace.

**Remember, the total number of calories you burn over time is much more important than whether they come from fat or carbohydrates. That's why, as you progress, it's important to have a variety of workout intensities if your goal is to lose weight. What does it meaninclined walk,treadmill walking exercises, etc

2. Turn up the intensity

You'll sweat more and burn more calories when your workout is more intense. It's also important to have variety in your walks, as this will make you faster, fitter and increase your stamina.

If you live in a mountainous area, you can climb hills to make your hike more challenging. Find a set of stairs to add to the mix!

Another way is to use the incline setting on your treadmill!

Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (5)

3. Incorporate strength training

While I absolutely DO NOT recommend carrying weights while walking, you absolutely MUST spend some time strength training.

Even 20 minutes of a full bodyweight workout a few times a week will pay off. As we age, we naturally start to lose muscle, which means we lose strength and our metabolism slows down.

If you do nothing but cardio (which is walking) to make up for it, you will be very frustrated with the results.

(Video) How Much You Should Walk Every Day to Lose Weight

Take a 4 week home bodyweight program to get started!

4. Pay attention to your diet

No matter how much you walk, if you do not pay attention to your diet and neglect general nutrition, you will not be able to lose weight.

That in itself is a whole article, so I have written a lot about nutrition with the help of many registered dietitians.

But it always comes down to a few basic principles:

  • Increase lean protein intaketo help with hunger and muscle building
  • Eat a well-balanced diet with whole grains (NO CARBS) to get enough fiber
  • Incorporate all the colors into fruits and vegetables for tons of nutrients (sneaky vegetable ideas!)
  • Consider changing your snacks away from highly processed sugary foods.
  • Drink more water (try adding lemon or electrolyte powder for a bit of flavor)

5. Be consistent

If you want results, consistency is what will make it happen. If you walk 2 miles a day for a few days and stop, you won't lose weight. First work to establish the habit of walking 2 miles a day, then gradually increase the intensity and duration of your walks.

These are just a few tips to help you lose weight by walking 2 miles a day. Remember, consistency is the key!

Walking 2 Miles a Day: Benefits, Tips, and How to Get Started (6)

Is walking 2 miles a day enough for health?

The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week, to reduce the risk of developing illnesses related to the lifestyle. .

To put it in perspective, that's the equivalent of walking for 30 minutes, five days a week.

It takes at least 30 minutes to walk two miles every day, and if you're going over four miles per hour, you're probably getting vigorous rather than moderate exercise.

So if you walk at least 2 miles a day at least five days a week, you'll be going above and beyond these suggestions.

As I've mentioned several times in this article, walking 2 miles a day equals approximately 4,100 steps. If you've heard most suggested daily step goals, you'll know that 10,000 steps a day is generally recommended, which is about 5 miles a day.

But that doesn't mean walking 2 miles a day isn't good enough. In fact, secondlook for, a daily step count of 4,400 is associated with a 41% lower risk of death compared to a daily step count of less than 2,700. The risk of mortality continues to decline until approximately 7,500 steps per day, at which point it levels off .

So regardless of how you look at it, walking 2 miles per day is incredibly beneficial and will lead to a host of health improvements.

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