Walking is considered one of the easiest exercises to carry out. You don’t need any equipment or any skills to begin walking.
You walk every day and most times you won’t even notice how much time you spend walking.
The average walk is around 2800 to 4200 steps in an average adult.
Some research has shown that 13,000 steps daily are healthy and it is a reasonable amount of steps for a normal adult.
This is not to say that 2000 steps daily isn’t beneficial to you as that amount of steps can improve your health.
However, people are often concerned with what amount can help you significantly lose extra weight.
20,000 is a reasonable amount and it has so many health benefits.
How Many Steps to Take in a Day?
If you live a very busy life and you don’t have much time, 20000 steps may be really difficult for you to stick to.
However, when compared to spending hours in the gym and sweating all your weight out it is relatively easy.
Also, you don’t need any special equipment for this exercise. All you need are clothes that are comfortable and good shoes.
Picking the right shoes is very important as it makes your walking experience even better, and it also helps to reduce your risk of injury.
It is advisable to choose light shoes for runners that fit you perfectly when picking your outfit for your walking exercise.
You need to consider certain factors to be able to effectively determine how many calories you will burn while walking 20000 steps daily.
You need to consider your body weight, height, age, and sex and also the intensity at which you are walking.
2000 steps are approximately 1 mile so you have to walk 10km daily to walk 20000.
An hour of walking at the speed of 5 mph burns 300 calories in a person that weighs 130 pounds.
You can calculate how much weight you are going to lose daily if you walk 20000 steps a day at the speed of 5 mph.
You will discover that you can burn a lot of weight just by walking 20000 steps daily.
If you back up your walking plan with a good weight loss plan and also good nutrition, hydration, and rest you will begin to see visible effects in no time.
You can also make use of the calories calculator to calculate how many calories you burn and how many calories you should take in to get the best results.
How Many Steps Are in 20000 Miles:
20000 steps are approximately 9 miles. The actual number depends on the height and length of a single step.
For an average person with an average step length, 20,000 is about 8.5 miles and for a man with an average step, it is 9.5 miles.
What kind of juice is good for weight loss? Click here for juices that can help in weight loss and keep you hydrated this summer
Tips to Achieve 20000 Steps and Above?
#1. Make Walking Part of Your Daily Routine:
You need to make walking a part of your daily routine if you wish to reach your 9-mile goal daily.
You can include anything like the stairs at work, you can decide to walk to certain places instead of taking the bus or your car.
You can also decide to wake up early to walk for a few minutes before you begin your day.
#2. Join a Walking Group:
20000 steps daily is not an easy task and you may have a hard time completing it.
You should find a walking group to make it easier and also keep you motivated.
You may also take part in local walking races, which can provide support to you.
#3. Start Small:
Don’t attempt to walk the entire 20000 steps all at once.
It doesn’t work that way. You can try smaller goals such as 5000 steps daily and gradually increase your goals with time.
This is the best way to go and it helps you avoid tiredness.
#4. Stay Hydrated:
You must drink healthy amounts of water while you are walking and also during the day.
This is going to help you maintain your energy levels and prevent issues that can arise from dehydration such as fatigue.
Health Benefits of Walking 20000 Steps a Day Help to Lose Weight?
#1. Reduced Belly Fat:
Walking helps to reduce belly fat as studies have proved. Visceral fat is the most harmful type of fat and walking reduces it alongside other belly fat.
Those who participate in walking exercises lose about 400 calories in 60-minute walks three times weekly for about 13 days.
If you walk 20000 steps regularly, your abdominal fat is going to reduce visibly in no time.
#2. You will Sleep Better:
It is easier to fall asleep when you come home tired after carrying out physical activities.
If you take your shower, you will sleep better and have a deeper sleep.
This would make you more relaxed in the morning and you will enjoy the best sleep of your life if you walk 20000 steps regularly.
#3. Improved Stress Management:
You already know that one of the best ways to reduce stress is through physical exercise. The same can be applied to walking.
Also, walking is very good for the mind especially if you live close to quiet places like rivers or the countryside.
Walking such a distance can give you a chance to clear your head and meditate, enjoying the natural surroundings around you.
This can help you lose weight and relax your mind.
#4 Reduced Joint Pain:
Walking can help to create blood flow in all tense areas of your body and also help you strengthen the muscles that are around your joints.
There have been stories that walking can cause damage to your joints but that is false as it is indeed beneficial to your body and also reduces joint pain if you do it the right way.
#5. Improved Digestion:
You will notice improved digestion if you carry out walking exercises regularly as it reduces bloating and increases digestion.
#6. Boosted Immunity System:
Your entire body wellness is improved significantly when you carry out exercises regularly and this includes walking.
You are protected from diseases like metabolic illnesses and cardiovascular diseases if you walk regularly.
Also, regular walking reduces the risk of high blood pressure, diabetes, obesity, and other conditions.
What Happens When You Walk 20000 Steps a Day:
It is not easy to walk 20000 steps a day and it may also be time-consuming as it takes approximately four hours daily.
It is best to walk in the morning when the sun is not too hot yet.
If you weigh 188 pounds at the beginning of your journey, which includes water weight you will begin to notice the benefits of this exercise in no time.
You can find something that helps you and find ways to cut walking into your day and also be as efficient at work as usual.
Even if you use three to four hours daily to walk you can still be productive at work and complete all your tasks.
Also, you can add this to other areas of your life. It takes time but it is worth it and you will begin to see results in no time.
At the end of the first month, you will lose approximately 7 lbs. However, there are other factors to look at and you may lose more or less than seven pounds.
Also, you shouldn’t only aim to lose weight, you should also aim for good health.
However, you can add low-impact cardio each day as this is one of the best ways to lose weight. You also have to be consistent and do it every day.
If you walk every day, you will begin to see a lot of changes in your body and the key is consistency. You should not give up.
In a few weeks, you may be unable to keep up with 20000 steps daily due to your fatigue or your schedule. It is fine to reduce your goal to 10000 or even 5000.
All that matters is that you are consistent and you don’t quit. Also, don’t lie to yourself and try to cheat the process as it may be unhealthy.
Even if you live a very busy life, you will still spend time walking around your house or someplace else. Walking is a physical exercise that is very good for your body and it also burns calories.
If you can manage to take 20000 steps daily, you can expect positive results, weight loss, reduction of stomach fat, better sleep routine, and boosted immune system.
However, it is not all roses as walking that much distance daily can have some side effects.
You may feel extra hungry or tired from time to time.
Also, this process can take time from your day and schedule. You can, however, use the tips listed above to make sure you carry out this exercise without it eating up your day.
Finally, don’t forget to consult your doctor before you begin the 20000 steps daily as it is not advisable for everyone.