Have a backup indoor walking location, as well as go-to’s in case it rains or there’s other inclement weather. Choose days, times, and activities that suit the weather and your schedule.Make a plan to get this increase gradually, and remember what you hope to accomplish from hitting this goal. Make a deal and a commitment in writing that you will work to get the extra steps.Walking an extra 30-40 minutes a day or two more miles usually does take more planning and effort to achieve. (1.6 pounds per month in our 180-pound example, 1.3 pounds per month in our 155-pound example). 190 – Brian: 180-pound man walking 3.5 mph for 34 minutesĪssuming you need to burn 3,500 calories per pound of fat lost, you could lose an extra 1 to 2 pounds a month.154 calories – Sarah: 155-pound woman walking 3 mph for 40 minutes.Of course, the longer you walk the more difficult it is to maintain a fast walking speed. At 3.5 mph (5.6 km/h) you’ll reach 2 miles in about 34 minutes. Time to walk 2 miles a day – 30-40 minutes:Īt a brisk walking pace of 3 mph (4.8 km/h), you’ll get 2 miles in 40 minutes. Here’s a full guide with a greater range of heights: Steps per mile by Pacer. 2 miles is a good estimation that will ensure you get more than enough steps. For instance, a 5’10” person would need 1.83 miles (3 km) to reach 4,000 steps while a 5’2″ person would only need around 1.6 miles (2.6 km). Distance to walk 4,000 steps a day – under 2 miles:Ĥ,000 steps could take you anywhere from about 1.6 to 2 miles. You’ll probably want to get there in stages, but the good news is that with a little work you find the time in the day to get the extra steps. If you’re currently walking around 6,000 steps a day, it will be a bit more of a challenge to get up to 10,000 steps. Your goal: 4,000 extra steps – walking 2 miles (3.2 km) Brocreative / Shutterstock Here are more tips on getting 2000 steps.Offer to take the neighbor’s kids on a walk around the block.Park a bit farther when you do errands, or take an extra lap or two around the store.You’ll help get your office active as a secondary benefit. Hold a quick walking meeting or walk-and-talk at your office.Multitasking your way to an extra mile: walk in place while you brush your teeth or make business calls.Take a short walk during your lunch or coffee break. ![]() You can break the distance into shorter walks to make up the total. Going the additional mile is not an all-or-nothing proposition. (36 days in our 180-pound example, 45 days in our 155-pound example).
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