As stated by a study published in Medicine & Science in Sports & Exercise,
“Walking is a simple health behavior that can reduce rates of chronic disease and ameliorate rising health care costs, with only a modest increase in the number of activity-related injuries.”
If you are trying to lose weight, it’s not a far stretch to say that walking is the single most important aspect of any weight loss program.
Walking is our basic form of physical movement. Walking can increase your physical health, improve your mental health and well-being, and provide the basis for a well-rounded weight loss plan.
According to the American Journal of Public Health,
“Although walking is popular, few people do enough walking to benefit their health. Those who walk as well as engage in other physical activities appear more likely to achieve recommended levels of activity.”
However, there are some other aspects of weight loss you need to be conscious of, no matter how much you plan on walking. Walking 3 miles per can certainly help you lose weight assuming that you are eating a generally healthy diet. Regardless of how much you exercise, if you are not in a calorie deficit, you will not lose weight.
By combining a generally healthy diet plan with walking 3 miles per day, you can easily lose weight and improve your health significantly. Even as a professional basketball player, I use walking as a vital part of my year-round plan to maintain my body. Although I’m happy to walk more than 3-miles per day, I believe walking 3 miles in a day is a generally obtainable goal which is more than enough exercise for both fit and unfit people.
You can easily begin walking around your neighborhood with close friends, go walking with your dog, or simply walk to the shop as you build up to walking 3 miles per day.
Keep reading below to learn a few important aspects of the benefits of walking to improve your health, along with how walking 3 miles each day will help you lose weight!
Why Most People Don’t Walk Enough
As humans evolved, walking was a necessary part of life. We walked to get our food, we constructed everything by hand, and we walked for everything we needed.
As society has evolved, we’ve managed to walk less and less through developing systems of automation. Aside from the various medical revolutions and other advancements which has made our general life safer, our overall health has decreased with our existence due to decreasing amounts of physical activity.
Even 100 years ago people were walking much more commonly, but the amount of movement and exercise we do is changing rapidly. You on longer even need to vacuum your floors, as you can buy a robot vacuum cleaner which takes the place of a house cleaning workout!
Furthermore, a significant change over the last 100 years is the implementation of zoning laws, which lowers daily walking that would otherwise be necessary for obtaining common goods. According to a study in the American Journal of Preventative Medicine,
“Legal, historical, and policy rationales support the modernization of zoning and land use policies that allow sensible mixes of land uses. Mixed land uses make walking an attractive alternative to driving and support a more physically active and healthy citizenry.”
Now, unlike the past, we need to focus on finding ways to walk 3 miles or more per day, instead of accumulating these steps as a part of our everyday life.
Can You Lose Weight Walking 3 Miles a Day?
If you want to lose weight, I am confident that walking 3 miles a day is a great way to do this. However, we should also think about other various considerations when deciding whether or not to make 3 miles of walking each day a focus point in our weight loss program.
For most people, the average walking speed is about 3 miles per hour. There are many other things you could do in your life during that hour you will spend walking, but taking the specific time during your day to walk for one hour can help you lose weight more than you ever imagined. It truly is a great way to get in shape!
Here are a few factors to consider before you make 3 miles of walking each day a permanent part of your weight loss program:
Running vs Walking for Weight Loss
Considering that walking is less challenging than running, you have to walk more regularly for the body to get similar benefits as it would to running. Running requires less time constraints and it has a bit more benefit for your physical conditioning.
However, walking is more leisurely, and the benefits are nearly the same. Walking is a great form of fitness for improving your heart and lung health, although you burn slightly less calories than during jogging.
Furthermore, walking is much less strenuous on your joints that running.
I actually suggest to everyone who asks me that walking is a superior activity to long-distance running. Sprint workouts are another story, but when compared to long-distance running, I think walking is the much better often.
How to Walk 3 Miles Per Day to Lose Weight
If you want to start walking 3 miles per day to lose weight, it might seem like a daunting task if you thinking about walking 3 miles at a time. However, there are many different ways you can get your steps in each day. Here are some tips which will help you with walking every day and making as many steps as possible!
Take the Stairs
If you work in a large office building or live in an apartment building, taking the stairs instead of using the elevator can quickly increase the amount of steps you take each day. Stairs also burn considerably more calories than walking on flat surfaces, so that’s an additional impact as well!
Start a Walking Group
If you struggle with walking enough each day on your own, try forming a walking group with some friends or family who live near you. You can walk each morning or night, depending on your schedule. According to a study in the British Journal of Sports Medicine,
“Walking groups are effective and safe with good adherence and wide-ranging health benefits. They could be a promising intervention as an adjunct to other healthcare or as a proactive health-promoting activity.”
Fasted Morning Walking
Fasted cardio in the morning is my personal favorite way to walk a couple of miles. Usually I do a 30-45 minute walk every morning. Fasted cardio is great for many additional reasons as well. If your goal is to lose weight, starting your morning with some fasted walking is a great place to begin!
Walking to Work
This is not an option for everyone, but walking to work is a fantastic way to build towards walking 3 or more miles per day. According to a study published in Health & Place,
“Workplace proximity was the most significant contributor to transport-related walking, especially among women. Regular walking to work resulted in the accrual of sufficient physical activity for health benefits.”
Try Golf or Other Sports That Involve Walking
According to a study in The American Journal of Medicine,
“Regular walking had many positive effects on the health and fitness of sedentary middle-aged men. Walking during a golf game is characterized by high adherence and low risk of injury and is therefore a good form of health-enhancing physical activity.”
If golfing is not an option for you, try to play any other type of outdoor game or activity that gives you space to roam around. You can easily get up to 3 miles per day by spending some additional time playing an outdoor game!
Walking and Weight Loss – Final Words
As stated by a study published in the Journal of the American Medical Association,
“Recent studies have linked regular physical activity with reduced likelihood of developing coronary heart disease. Even low- and moderate-intensity exercise such as walking, when carried out consistently, is associated with important cardiovascular health benefits. Walking has also been shown to reduce anxiety and tension and aid in weight loss. Regular walking may help improve cholesterol profile, help control hypertension, and slow the process of osteoporosis.”
If you begin consistently walking 3 miles per day, not only will you improve your ability to lose weight, but you will improve your overall health in a variety of ways as well.
You may also take a walk on a treadmill machine in your house or in a fitness center, but I suggest getting your walks in without using a treadmill as much as possible.
As a professional basketball player, I use walking as a main form of exercise to maintain my body and improve my health, and I am sure you will see similar benefits that I do once you begin walking more!