Walking for 2 hours a day for a month is an excellent way to enhance your overall health results. ‘Even a little is good, but more is better,’ so if you can’t do 2 hours a day, remember that. If you walk 2 hours a day for a month, it may award outstanding results!
Walking for 2 hours a day for a month can help to improve your cardiovascular fitness, strengthen your bones, lose extra body fat, and improve the strength and endurance of your muscles. Walking with other people can make exercise a fun way to spend time with friends.
How many calories burned if you Walk for 2 hours?
How many calories you burn when you walk for an hour or two depends on your weight and how fast you walk. But if you speed walk for two hours, you’ll probably burn a lot of calories, and if you do this often, you may start to lose weight.
If you walk fast for two hours at the same pace as a smaller person, you’ll burn more calories if you’re heavier. Harvard Health Publishing says that a person who weighs 185 pounds burns about 712 calories walking 3.5 miles per hour for two hours, 800 calories walking 4 miles per hour, and 888 calories walking 4.5 miles per hour.
When walking fast, an adult who weighs 185 pounds burns more calories than someone who weighs 155 pounds. An adult who weighs 155 pounds burns 596 calories in two hours when walking at 3.5 miles per hour, 668 calories when walking at 4 miles per hour, and 744 calories when walking at 4.5 miles per hour.
Even though adults who weigh 125 pounds burn fewer calories than those who weigh more, they still burn a lot of calories in two hours of speed walking. If you weigh 125 pounds, walking at 3.5 miles per hour will burn 480 calories, 4 miles per hour will burn 540 calories, and walking at 4.5 miles per hour will burn 600 calories.
How many calories are burned in 30 minutes of walking?
If you work out regularly and limit how many calories you eat, you can lose 1-2 pounds per week. Talk to your doctor, a certified nutritionist, or a fitness expert before you start a weight loss program. They can help you lose weight safely and healthily. This is especially important if you have heart disease or other health problems.
Depending on how much you weigh, 30 minutes of fast walking can burn between 100 and 200 calories. Doing this at least five days a week can burn a range from 500 to 1000 calories.
Walk for more than 30 minutes if you want to burn more calories. When you walk first 30 minutes, your body uses sugar (also called glucose) stored as fuel. But when your body’s sugar stores are gone, it will burn fat for energy. This only happens after more than 30 minutes of walking.
What are the results of speed walking?
CDC (Centers for Disease Control and Prevention) say that if you burn 500 to 1,000 more calories per day than you eat, you will lose about 1 to 2 pounds per week, which is a safe weight loss rate. If you can’t walk fast for two hours every day, try doing 45 to 60 minutes of aerobic exercise and eating 500 fewer calories daily.
Try to walk at most your body can handle to burn more calories. Speed walking may be a challenging workout, but if you push yourself too hard, you may be too sore from working out or even hurt yourself, which could stop you from exercising. Before you start speed walking or any other type of exercise, you should always talk to your doctor.
If you are starting a walking program, the University of California, Berkeley suggests beginning with a 10-minute walk every day at a pace of 3 to 3.5 miles per hour and building up to walking 30 minutes per day for six days per week.
Once you do this, increase your speed to 3.5 to 4.5 miles per hour and try to do 45-minute sessions three to five times a week. You can make it even more challenging from there by racewalking at a speed of 5 to 9 miles per hour, carrying weights, or walking up and down hills.
Can You Lose Weight by Walking?
Activities like walking can help you lose weight because they help you burn calories. Walking is a key part of staying healthy.
It helps you control your weight, boosts your immune system and brain function, and keeps you from getting chronic diseases. The more calories you burn when you walk, the faster you walk and the farther you walk.
You might think that running on a treadmill or lifting weights is the only way to lose weight and keep it off if you see people doing it on Instagram or TikTok.
Still, research shows that walking is a great exercise that is almost as good as running and a simple way to keep your health in good shape.
Studies have also shown that adults who started walking for an hour a week had less joint pain and were less likely to become disabled in the next four years.
How Long Should You Walk to loose weight?
Walking for 90–120 minutes a day at a moderate pace helps you lose weight and speed up your metabolism.
When you start walking to lose weight, being consistent helps you burn more calories and lose weight at a healthy rate.
On days when you don’t walk, you should do strength training along with your walking. Try not to miss more than two days in a row, though, since a daily walking workout will help you reach your weight loss goals.
If you have already reached your weight-loss goals, the CDC (Centers for Disease Control and Prevention) recommends walking for 60 to 90 minutes daily and working out regularly. It would also be best to eat a low-calorie diet to keep a calorie deficit.
What are the benefits of walking?
To lose weight, you can start going for walks. Walking for two hours a day might help you burn more calories each day, but jogging and sprinting might do it faster. To lose weight more quickly, increase your speed or add new challenges, such as hills.
Walking can be a very efficient way to burn calories and lose weight when combined with strength training. Walking can help you lose weight because muscle burns more calories than fat.
But if you want to see results, you should also do strength training. You can also walk while doing other exercises, such as swimming or cycling. In either case, you will see results very quickly. Here are some benefits of walking 2 hours a day for a month that gain some results!
Help to Increase heart rate and health
To keep an eye on your health, you must check your heart rate every day after walking for one to two hours. Since caffeine makes your heart beat faster, you shouldn’t drink it during this time. Also, you should not drink coffee or tea for one to two hours after working out. Both of these drinks raise your heart rate, but if you drink them before you work out, they may lower your heart rate.
The researchers looked at the differences between the people whose heart rates were higher than usual after exercise. It was found that the difference was less than 12 beats per minute. They used a standard test to determine how much the heart rate changed after working out. The test results were important if the heart rate didn’t go back up above 20 beats per minute within a minute. But a heart rate recovery of fewer than 12 beats per minute is not a sign of good health. Instead, it may be a sign of a heart disease that has a high chance of leading to death.
The researchers also found that it took a lot longer for a person’s heart rate to get back to normal after exercise than it did before they started moving around. The researchers found that an abnormal recovery time was a strong predictor of death and was linked to a lower heart rate before starting exercise. Researchers found that if a person’s heart rate was too high after exercise, it could make them more likely to have a heart event.
The study’s findings are a good sign. When people walk for at least a month, their heart rates increase if they exercise cardio regularly. Even though doing the same things stresses their heart, it gets used to it and strengthens. Because of this, they can maintain a higher intensity level for longer. The results also show that walking for two hours a day can help improve the heart’s health, which means that the same activities can be done at a higher intensity for longer.
The most important thing you can do to get in shape is to take care of your heart. It’s the same as working out any other muscle in the body: regular exercise makes it stronger and more durable. It’s also a great way to keep an eye on your heart rate and make sure it stays steady. So start right away! You will be happy you did! And don’t forget to check it often. If you work out regularly, your heart health may improve, and your blood pressure may lower!
Help to increase of calorie burn
You can lose weight that way, depending on how long and how hard you walk and what you eat. Exercise alone doesn’t help people lose weight as much as if they cut back on calories.
Walking is an excellent way to stay in shape and control weight because it helps burn calories. If you walk quickly for 30 minutes daily, you could burn about 150 more calories daily. Of course, you’ll burn more calories the more you walk, and the faster you walk.
But it’s essential to strike a balance. Overdoing it can make you more likely to get sore, hurt, or tired. If you haven’t exercised regularly before, start with short walks or light walking and work your way up to longer or more moderate or vigorous walking.
When you’ve lost weight, it’s even more important to work out, which keeps the weight from returning. Studies show that people who lose weight and keep it off for a long time are active daily. So keep walking, but also make sure to eat well.
Help to improve your mood
A glass of wine or a square (or three) of dark chocolate can take the edge off a bad day, but Dr. Jampolis says that going for a walk does the same without adding calories. Researchers have found that just 10 minutes of walking can make you feel better.
In other recent research, it was found that walking during the COVID-19 pandemic could make people feel a lot better. The effect may be even more substantial if you walk in a green area.
“Research shows that regular walking changes your nervous system so much that your anger and hostility will go down,” says Dr. Jampolis. This is especially true if you walk through some greenery or spend some time in the sun. This can help a lot during the winter when seasonal depression is at its worst.
Lastly, Dr. Jampolis says that when you walk with someone else, like your partner, a neighbor, or a good friend, you feel more connected, making you happier.
Helps to Increase waist circumference
Regular walking can help women lower their waist circumference and body fat. Walking can help you lose fat under your skin and visceral fat in your abdomen.
Walking for two hour five days a week can help you lose weight. According to research, moderate-intensity aerobic exercise has also been linked to a reduction in waist circumference.
Furthermore, walking for an hour five times per week can help you reduce your body’s overall fat percentage.
Alleviate joint pain
Conversely, walking can improve your range of motion and mobility by increasing blood flow to tight areas and strengthening the muscles surrounding your joints.
Indeed, studies show that walking for at least 10 minutes per day—or approximately an hour per week—can help older persons avoid impairment and arthritic pain.
A 2019 study published in the American Journal of Preventive Medicine monitored 1,564 persons over 49 who experienced lower-body joint discomfort.
Participants who walked for one hour every week had a higher chance of being disability-free four years later. According to another study, walking is a safe, affordable, and convenient exercise for people with arthritis of all fitness levels.
Helps to stimulate your digestive system
If you presently rely on coffee to keep your digestive system running smoothly, prepare to start praising your morning walk instead.
According to Tara Alaichamy, D.P.T., manager of rehabilitation services at Cancer Treatment Centers of America, a regular walking regimen will considerably improve your bowel motions.
“Walking is one of the first things an abdominal surgery patient is required to do because it uses core and abdominal muscles, increasing movement in our GI tract,” she explains. In other words, when you start moving, your bowels follow suit.
Helps to lowers your blood pressure
Walking, according to the American Diabetes Association, is one of the most straightforward strategies to lower blood sugar levels and reduce the risk of diabetes.
Regular walkers have a 30% lower risk of high blood pressure or other cardiovascular events such as a heart attack or stroke. Longer walks are essential in illness prevention.
Low-intensity exercise strengthens your heart and enhances its health. A stronger heart efficiently pumps blood. Exercise also aids fat loss by lowering artery stiffness and allowing blood to flow freely.
How to start a Regular Walk of 2 hours a day?
After walking for two hours a day for 30 days or a month, your body will start to change, and you will notice the results. This means feeling healthier, fitter, and slimmer.
You’ll also feel more energized when you walk around, whether in a shopping mall or at work.
These are the small changes that will make your life better in the long run. Here are some tips on how to start walking regularly.
1. Start with shorter sessions
It would help if you always started with shorter sessions. The point is to see how your body responds to a sudden increase in work. If you spend a lot of time sitting, any workout needs to start slowly and build up.
Even though walking isn’t as hard on your body as other cardio, it will still tire you.
Pay attention to how your body feels and try to do less at a time. If you are good at it, keep adding more sessions.
2. Drink water
Since you will sweat, you need to take the time to drink water.
When you start to sweat, you may have a dry throat, feel tired, or even get dizzy, depending on how hard you work out.
Some of the reasons are:
- Loses the tightness
- It helps you get better faster and keeps you healthy
Always bring a bottle of water with you when you walk. Especially if you walk outside in the heat, this is important. You don’t want to get a heat stroke because you aren’t drinking enough water and not paying attention to the sun when you walk.
3. Warm up before you walk
Before each walking session, it’s important to get ready, which means stretching each part of the body. You will need a complete stretching session lasting at least 5–10 minutes.
Before walking, you want to ensure that your muscles are warm. This is the only way to avoid joint pain, muscle aches, and other problems.
4. Buy Good Walking Shoes
Do you have good walking or running shoes to walk for long periods? People who walk often make this mistake because they need the right shoes, making the feet and joints work harder than they should.
Always try to buy quality running shoes that are the right size.
Some of the reasons are:
- Reduces Pressure On The Feet,
- Lets You Focus On Your Technique
When you have good shoes on, you will feel in charge. This will affect how you walk and how well you can recover later in the day.
5. Listen To What Your Body Says
It would be best if you took the time to listen to what your body is telling you. This is a basic mistake made by those who walk for hours at a time. If your body breaks down, you should stop, rest, and then try again.
If you can only walk for an hour, then that’s what you’ll do. Don’t try to push your body to its limits on the first day.
This can put you in danger and make you never want to walk again. The goal is to make it a habit that you can keep up with by listening to what your body is telling you.
This results when you walk for two hours every day for a month. It would help if you didn’t undervalue what walking can do for you and your life. People often think about running, biking, or swimming! But sometimes, the simple things in life are the most important. Start with the basics, and you’ll feel like you’re in charge. This is why walking and making it a habit are so great.