Can You Lose Weight By Walking 7 Miles A Day

To prevent heart disease—the most deadly ailment in America, responsible for one out of four adult deaths—health experts recommend not sitting. They're even more emphatic about walking:

Fitness tracker companies jumped on that, making 10, 000 steps a day the industry standard for healthy living. But 10, 000 steps is more of a guideline. The rule is that there is no rule—not yet, at least.

According to The New York Times, though, new research gives a more ambitious goal: 15, 000 steps a day to avoid the risk of heart disease. The research was based off a middle-aged postal service workers in Scotland, some mail carriers who spent their days walking and other office workers, who spent their days sitting. The sitters were more likely to exhibit unhealthy factors, putting them at risk for cardiac disease. But walking

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Amount lessened the risk, putting the mail carriers at an advantage. Mail carriers who walked more than three hours a day had no heightened risk for heart disease at all—their BMIs, metabolisms, cholesterol levels, and blood sugar levels were normal.

So, according to this (small, limited) study, 15, 000 steps keeps people healthy. For those curious, 15, 000 steps is equivalent to about seven miles of walking. Easy. People can get 15, 000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace, lead researcher Dr. William Tigbe told

(An average walking pace is three miles per hour.) Another totally realistic suggestion was a 30-minute walk before work, another at lunch, and multiple 10-minute bouts throughout the day.

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In fact, seven miles is really nothing. It's the distance from the northernmost border of Central Park to the southernmost tip of Manhattan. It's the equivalent of crossing the Golden Gate Bridge four times. It is 28 times around a track, and 102 times up and down a soccer field. It will get you a fifth of the way across the Oklahoma Panhandle and .00003 of the way to the Moon. It will take two, maybe three, even four hours from your day. But hey, maybe you'll make up the time when you're not dying from heart disease.

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Walk 7 Miles A Day To Stay Healthy

7 Great Massage Guns to Punch Away Muscle Pain Amazon's Home Workout Equipment Is On Major Sale 22 Tennis Gifts That Are a Grand Slam The 62 Best Fitness GiftsWhen many people think of walking for exercise, they envision themselves walking 2-3 miles a day. As a leisurely pace, walking 3 miles takes about one hour, so a 3-mile walk is a good daily workout, especially if you’re walking 3 miles a day most days of the week.

More ambitious walkers often build up to walking 5-6 miles a day, which nearly doubles the time commitment, but is still quite feasible for many.

Once you get up into the range of walking 7 miles a day or more, you’re looking at a significant chunk of time for your walks. However, there’s nothing to say you can’t split your mileage into multiple walks when walking 7 miles a day.

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For example, you can walk 3 miles in the morning and 4 miles in the evening, or you can try walking 5 miles in the morning and then doing a brisk 2 mile walk on your lunch break.

In this article, we will cover what to expect from walking 7 miles a day, including the benefits, how long it takes to walk 7 miles, and how many calories you burn walking 7 miles a day.

If you decide to walk on a standard 400-meter running track, you will need to walk just over 28 full laps to walk 7 miles.

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Factors that affect your walking speed include your age, effort level, fitness level, sex, and body size, along with other factors such as the terrain, incline, and weather conditions you are walking in. 

You can wear a heart rate monitor and fitness watch to record your walking speed and heart rate, which then can be used to calculate the number of calories you burn.

Below, we’ve created a chart that uses these METs values from Compendium of Physical Activities for various walking speeds and conditions to calculate the approximate number of calories burned walking 7 miles a day for different body weights.

How Many Calories Does Walking Burn? (calorie Calculator)

Walking is a great low-impact aerobic exercise, meaning that it strengthens your heart and lungs without stressing your bones and joints as much as running. 

Additionally, walking 7 miles a day far exceeds the physical activity guidelines for health set forth by the Centers of Disease Control and Prevention (CDC), which state that adults should aim for 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week to reduce the risk of lifestyle diseases. 

Walking also strengthens the muscles in your legs and core (and arms, if you power walk) and if you walk 7 miles a day in one chunk, your long walks will help prepare you for other endurance events like marathon running and trail running by giving you “time on your feet.”

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Walking is also associated with mental health and cognitive health benefits, such as decreasing stress and anxiety, elevating your mood, improving working memory, and boosting confidence and self-esteem.

Nearly all research suggests that it’s more about accruing steps throughout the day or your accumulated total in terms of how much walking you need to do to reduce your risk of disease and improve your health.

For this reason, if you don’t have a single block of time for walking 7 miles a day, you can wear a pedometer or activity tracker and aim for walking 7 miles over the course of the day.

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Steps add up! Walking 2-3 miles several times a day is a great way to get to your goal of walking 7 miles a day.

Making a schedule for your walks will help you maintain the consistency you need with your walks to effectively increase your endurance and build up to walking 7 miles a day.

Plan a time and stick with it. Better yet, physically write it down in your planner or digital calendar to ensure you carve out the time.

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Walking 7 miles a day takes a lot of time, so if you can multitask and use the time to get other things done, you’ll be that much more productive and efficient as you work out.

For example, you can take a work call, schedule your child’s dental appointment, listen to an audiobook or self-help podcast, or even practice a new language.

You don’t have to go from not exercising to walking 7 miles a day every day. Not only will this feel completely overwhelming, but it can also lead to overuse injuries and burnout.

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Build up your walking mileage slowly. Start with walking 2 miles a day or so, and then gradually increase the distance of your walks.

Intervals of brisk walking break up the monotony of a long walk while also boosting your heart rate, which improves your aerobic fitness.

An example of an interval workout if you’re walking 7 miles a day would be to warm up by walking 2 miles and then walk 1/4 mile as fast as possible followed by 1/4 mile at your comfortable walking pace.

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You can continue alternating between hard and easy intervals for 3 miles (12 rounds), and then cool down with 2 miles of easy walking.

Walking 7 miles a day requires a tremendous output of energy, so it’s vital that you not only fuel your body well before, during, and right after your walk, but also that you are consuming a balanced, nutrient-dense, diet that provides an adequate number of calories and nutrients to support your exercise.

Walking 7 miles a day is certainly not impossible, nor is it excessive as long as you are properly fueling your body, taking rest days, and heeding any signs and symptoms of injury or overtraining.

Ways To Lose Weight By Walking

Enjoy your walks, and set goals that keep you engaged and inspired. Most of all, feel proud of your dedication to being healthy and fit.

Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym.

How Long Does It Take To Walk A Mile, 5 Miles, Or More?

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