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How to Lose Weight by Only Walking 3 Miles a Day
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How to Lose Weight by Only Walking 3 Miles a Day

Isabel-Mayfield-health-reporter
Written by Isabel Mayfield | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on August 2, 2022
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6 min

Walking 3 miles a day will kickstart your weight loss journey and help you stay healthy.

walking 3 miles a day

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No matter what your local fitness influencer says, a regular workout doesn’t have to be a full-time job.

You can still lose weight and improve your physical and mental health by walking 3 miles a day. You don’t have to go through a restrictive diet or a hardcore exercise routine.

Age and fitness level might determine much of what you do daily, so a regular workout might be a challenge for many people. That doesn’t mean you should not take care of your body and stay healthy. 

Every three miles, you’ll burn more calories, lose or maintain your weight, tone your legs, and prevent many illnesses that come with age. 

How Many Calories Does Walking 3 Miles a Day Burn?

An average natural stride length is 2–2.5 feet. That means it takes over 2,000 steps for a mile and around 6,000 for three miles. Generally, the average person burns 210–360 calories when walking 3 miles a day.

The calories you burn when you walk depend on walking pace and average speed, mile count, route and terrain (uphill or flat surface), weight and muscle mass, and your overall health.

Some people have a faster metabolism, so to burn calories, they have to do less than others. Some might not be comfortable walking fast, so they need more distance covered to burn more calories per mile.

How many calories are in a pound of fat?

To lose a pound of fat, you need 3,500 calories burned or 11 sessions of walking 3 miles a day. In 2–3 weeks, expect to be closer to your weight loss goals and enjoy other health benefits of walking.

What Results Can You Expect by Walking 3 Miles Daily?

Walking 3 miles a day is all you need to help build healthy habits in your life. Even though it might be a challenge for you, you’ll soon be able to cover that mileage, and why not push for more? 

You can also divide 3 miles into two or three sessions per day and consider it part of your grocery shopping or other errands. You’ll reduce the levels of stress, get more energized, feel more positive, increase your daily calorie burn, and get your legs toned at the same time.

As you progress in your weight loss, you’ll feel lighter and better about your body and improve your blood pressure. There’s no risk of injury if you walk regularly. While running or weight might cause joint pain or get your stomach pulled, walking takes less effort. 

Things to Consider Before Your 3-Mile Walks

Proper clothes and shoes. Wear light clothes and shoes that do not strain your body. Wear glasses and sunscreen when it’s sunny outside. 

Choose a route that is flat or uphill if you’re in for an adventure. If it rains, find a place indoors, such as a mall. 

Stretch and warm up carefully before starting the walk. You don’t have to go full speed as soon as you start the walk. Take your time to build on your pace. On average, it takes a person 3–4 minutes to get their heart rate up to a medium-intensity rate.

Cool down at a much slower pace when you’re about to finish to bring your heart rate back to normal.

Good posture when walking

  • Look forward, with your head straight.
  • The neck, shoulders, and back should be relaxed. Swinging your hands freely will increase the calories burned. 
  • Keep your elbows slightly bent and your chin parallel to the ground.
  • Open up your shoulders and maintain your back straight at all times.
  • Take a step by first touching the ground with your heel and then with the ball of your feet.

What Are the Benefits of Walking 3 Miles Regularly? 

In less than an hour of low-impact activity, you’ll burn more calories, improve cardiovascular health, build endurance and muscles, de-stress, and more.

Running burns calories at a much faster rate, but it might be too tiresome for many. People who suffer from specific health conditions or are undergoing recovery should get professional medical advice for the level of difficulty in their workout.

 #1 Increases your fitness level

Maybe you’ve never worked out or five minutes in, and you’re out of breath. Walking is a low-impact activity that benefits your weight loss journey. 

You’ll soon find walking uphill, downhill, or stairs easier. Your body will adapt to change and increase its metabolism rate. Your calorie burn will increase as well, and you’ll lose weight faster.

If you walk for longer distances, you can make up for the efficiency of running without falling out of breath or having difficulties.

Walking 3 miles a day can still be safe and beneficial to all ages. As much as a brisk walk, it helps prevent muscle loss that happens with age. 

#2 Decreases mood swings 

On your 3-mile walk, the oxygen level in your body will increase. The levels, epinephrine and norepinephrine, the energizing hormones, will also increase, leading to more energy throughout the day.

Studies show that walking 3 miles a day benefits your mental health by reducing anxiety, depression, and chronic stress. You’ll unwind, improve your blood flow, and spend the extra energy accumulated. 

Daily walking is what most people used during the pandemic to keep their spirits high and improve their moods, which has been confirmed by science as well. 

#3 Low-impact exercise increases life expectancy

The more you walk, the longer you’ll live. According to a study by BJ Sports Journal, regular walking at a medium-intensity pace reduces the risk of death by 20%.

It trains your heart to maintain its pumping power, regulates blood pressure and flow and hormone level, and releases toxins as you walk around.

Another study showed that people who stay active for 10 minutes to an hour per week have an 18% lower risk of death compared to inactive people.

#4 Boosts cognitive efficiency 

All physical activity boosts cognitive efficiency, but few do like a simple walk. Because walking leaves space for the brain to not be on high alert and the heart rate to be under control.

A study conducted four experiments where people were supposed to think of new ideas during a walk or sitting. Those who walked outdoors were more creative and came up with more ideas.

Another study by Stanford University claims that walking increases our creative output by an average of 60%. Walking 3 miles a day will help you clear your head, come up with solutions to your problems, or just care less about things that aren’t that important. 

#5 Daily workout reduces the risk of health problems

We’d need an entire book to write about the health risks of regular exercise and walking dodges. For instance, a 30-minute walk per day, five days a week, reduces the risk for coronary heart disease by 19% and prevents arthritis. 

Walking keeps your joints healthy by lubricating and strengthening the muscles that support them.

Regular walking will keep the doctor away, says one study which tracked 1,000 adults during flu season. A person who takes regular walks decreases their chance of sick days by 43%.

Did you know that walking is a cure for those with gut health problems, be it constipation, diarrhea, or abdominal pain? There is actual scientific evidence that regular walking significantly improves your bowel movements.

A Word From Coach

Start walking today by blocking one hour for yourself.

Choose a route and wear a pair of comfortable walking shoes. You’ll need nothing more for your weight loss plan. Even if you continue with the same diet, 3 miles will burn enough calories for you.

If you’re new to any physical exercise, start by walking on foot for 20–30 minutes. You can listen to music, podcasts, audiobooks, or take someone on a walking date. If there are places around your city or vicinity you’d like to visit, start by taking intentional walks.

Or just zoom out, think about your life, people-watch, or do other things. Just keep on walking and building on those steps to lose a pound in a matter of 3 weeks.

Key Takeaways: Walking Distance Medicine

Weight loss doesn’t have to feel like hell. Despite your age or fitness, walking 3 miles a day will kick-start your weight loss journey. 

Even though you might find it effortless, consistent daily walking of a mile or a few will increase cardiovascular fitness, strengthen bones, lose weight, and grow muscle and endurance. 

Have an aim and goal that you follow daily in which you can add a few more steps weekly or biweekly. Track your progress and see how much you walked every day, how long it took you, and how you felt. 

What was once difficult and breathtaking will become a piece of cake in a week. Make a brisk walk your morning routine, burn calories, and increase your activity level. In that sense, weight loss is within walking distance.

Isabel-Mayfield-health-reporter
Written by
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
Medically reviewed by Rosmy Barrios, MD
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