{"id":10411,"date":"2023-02-16T08:51:49","date_gmt":"2023-02-16T08:51:49","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10411"},"modified":"2023-09-15T20:15:50","modified_gmt":"2023-09-15T19:15:50","slug":"walking-3-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/walking-3-miles-a-day\/","title":{"rendered":"Here are the surprising benefits of walking 3 miles a day"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:149.92679355783%; }img#mv-trellis-img-7{display:block;}<\/style>\n<p>Walking is one of the most accessible ways to get fit.&nbsp;<\/p>\n\n\n\n<p>There&rsquo;s no wonder that doctors across the land prescribe something as simple as walking to their patients.<\/p>\n\n\n\n<p>Walking 3 miles a day is seen as an admirable goal if you&rsquo;re looking to up your daily step count or simply get outdoors more.&nbsp;<\/p>\n\n\n\n<p>Not only is it free, but it&rsquo;s a great form of low impact exercise that is gentle on your muscles, bones and joints.&nbsp;<\/p>\n\n\n\n<p>There are also other surprising benefits which we&rsquo;ll explore in this guide.&nbsp;<\/p>\n\n\n\n<p>We&rsquo;ll also look at:<\/p>\n\n\n\n<ul>\n<li>Why walk 3 miles a day?&nbsp;<\/li>\n\n\n\n<li>How many steps is 3 miles?<\/li>\n\n\n\n<li>5 surprising benefits of walking every day<\/li>\n\n\n\n<li>Walking 3 miles a day: How to do it&nbsp;<\/li>\n\n\n\n<li>Results of walking 3 miles a day&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-533x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13087\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"walking 3 miles a day\" class=\"wp-image-13087 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day.webp 1200w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why walk 3 miles a day?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Many people choose to walk every day to improve their fitness.<\/p>\n\n\n\n<p>Walking is seen as a great way to <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">improve your endurance and stamina<\/a>, as well as your physical and mental well-being.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s also a great way to gradually build your fitness without jumping into a crazy new fitness routine.&nbsp;<\/p>\n\n\n\n<p>Fitness crazes like <a href=\"https:\/\/www.runwithcaroline.com\/hiit-workouts-for-runners\/\" data-type=\"post\" data-id=\"2483\">HIIT<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/is-crossfit-bad-for-you\/\" data-type=\"post\" data-id=\"10841\">CrossFit<\/a> show no sign of going away.<\/p>\n\n\n\n<p>But there&rsquo;s no hiding from the fact that they are very physically demanding and for many this just isn&rsquo;t sustainable.&nbsp;<\/p>\n\n\n\n<p>And if you&rsquo;re looking to start something like running, then it&rsquo;s recommended you build your fitness first through activities like walking.&nbsp;<\/p>\n\n\n\n<p>Training programs like <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k<\/a> are so popular because they combine walking and running intervals.<\/p>\n\n\n\n<p>This means they are great for beginners looking to gradually ease themselves into running.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/walking-one-hour-a-day\/\" data-type=\"post\" data-id=\"10335\">Walking one hour a day: Benefits + expected results<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many steps is 3 miles?<\/strong><\/h2>\n\n\n\n<p>Walking 3 miles a day means taking around 6,000 &ndash; 7,000 steps.&nbsp;<\/p>\n\n\n\n<p>Of course, the exact number will depend on your height and stride length.<\/p>\n\n\n\n<p>But walking 3 miles a day is an admirable goal if you&rsquo;re looking to up your daily step count!<\/p>\n\n\n\n<p>Research tells us that you should aim to walk between 8,000 &ndash; 10,000 steps a day to stay healthy.<\/p>\n\n\n\n<p>We all know that this isn&rsquo;t always realistic &ndash; especially if you have a full time job, a family to look after, or both!<\/p>\n\n\n\n<p>By walking 3 miles a day, you will be going a long way to up your daily step count &ndash; which is better than sitting on the couch after all.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-a-mile-a-day\/\" data-type=\"post\" data-id=\"9812\">Walking a mile a day: Benefits + 7 tips to get you started<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13088\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13088 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-4-miles-a-day\/\" data-type=\"post\" data-id=\"10816\">Walking 4 miles a day: Is it good for weight loss?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 surprising benefits of walking 3 miles a day<\/strong><\/h2>\n\n\n\n<p>There are many benefits of walking 3 miles a day.&nbsp;<\/p>\n\n\n\n<p>Not only will you be getting your daily steps in, you&rsquo;ll be getting your daily dose of the great outdoors which has proven benefits for your mental health.&nbsp;&nbsp;<\/p>\n\n\n\n<p>There are also other surprising benefits of walking every day that you may not be aware of &ndash; from reducing your cravings for sugary snacks to even improving your gut health!<\/p>\n\n\n\n<p>Here are 5 surprising benefits of walking 3 miles a day:<\/p>\n\n\n\n<p><strong>#1 Counteracts the effects of obesity-promoting genes<\/strong><\/p>\n\n\n\n<p>We all know the benefits of running when it comes to losing weight.&nbsp;<\/p>\n\n\n\n<p>Running is one of the best activities when it comes to burning calories, compared with other forms of aerobic exercise like cycling and swimming.&nbsp;<\/p>\n\n\n\n<p>Likewise, walking has its own benefits for maintaining a healthy weight.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.sciencedaily.com\/releases\/2012\/03\/120314142833.htm\" target=\"_blank\" rel=\"noopener\">2012 study<\/a> on 7,740 women and 4,564 men, walking briskly for about an hour a day reduces the genetic influence towards obesity by half.&nbsp;<\/p>\n\n\n\n<p>The study adds that leading a sedentary lifestyle marked by watching television four hours a day increased the genetic influence by 50 per cent.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Helps with sugary snack cravings<\/strong><\/p>\n\n\n\n<p>Research tells us that exercise reduces the urge for chocolate in normal weight people.<\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4356559\/\" target=\"_blank\" rel=\"noopener\">2015 study<\/a> examined the effects of a 15 minute brisk walk on urges to consume sugary snacks in overweight individuals.<\/p>\n\n\n\n<p>The study found that exercise reduces urges for sugary snacks like chocolate in overweight people in stressful situations.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re a self-confessed chocolate lover, then walking may help to curb your chocolate cravings!&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13094\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13094 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-6.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Reduces the risk of breast cancer<\/strong><\/p>\n\n\n\n<p>Many studies over the years have shown consistently that increased physical activity is linked to a lower breast cancer risk.<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.cancer.org\/latest-news\/get-moving-to-help-reduce-your-risk-of-breast-cancer.html#:~:text=Engaging%20in%20regular%20exercise%20is,a%20lower%20breast%20cancer%20risk.\" target=\"_blank\" rel=\"noopener\">American Cancer Society<\/a>, women who walk seven or more hours a week have a 14 per cent lower risk of breast cancer compared with those who walked three hours or less per week.&nbsp;<\/p>\n\n\n\n<p>The link between breast cancer and exercising is not fully understood.<\/p>\n\n\n\n<p>It is thought that exercise regulates hormones including estrogen and insulin, both of which can fuel breast cancer growth.&nbsp;<\/p>\n\n\n\n<p>Regular physical activity also helps you to maintain a healthy weight, which is important when regulating hormone levels.<\/p>\n\n\n\n<p><strong>#4 Keeps the immune system healthy<\/strong><\/p>\n\n\n\n<p>Regular exercise such as walking and cycling helps to boost your immune system.<\/p>\n\n\n\n<p>The immune system is a complex system of cells, tissues and organs that work together to help fight off illness, infections and disease.<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/transportation.ucla.edu\/blog\/doctors-orders-walk-and-bike-your-way-better-immune-system\" target=\"_blank\" rel=\"noopener\">UCLA<\/a>, walking regularly benefits your immune system by helping cells perform effectively &ndash; increasing blood flow, reducing stress and inflammation, and strengthening antibodies.&nbsp;<\/p>\n\n\n\n<p>Walking also helps white blood cells roam around the body as needed.&nbsp;<\/p>\n\n\n\n<p>Even just 20 minutes of exercise boosts the immune system and helps to regenerate cells.<\/p>\n\n\n\n<p>So by walking 3 miles a day you&rsquo;ll be taking the appropriate measures to improve your immune system.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13090\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13090 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#5 Improves gut health<\/strong><\/p>\n\n\n\n<p>A 2015 study concluded that regular exercise helps to diversify gut bacteria.&nbsp;<\/p>\n\n\n\n<p>Gut bacteria influences your overall health and immune function, and is affected by a number of factors, including:<\/p>\n\n\n\n<ul>\n<li>Diet<\/li>\n\n\n\n<li>Exercise<\/li>\n\n\n\n<li>Age&nbsp;<\/li>\n\n\n\n<li>Gender<\/li>\n\n\n\n<li>Genetics<\/li>\n\n\n\n<li>Ethnicity<\/li>\n\n\n\n<li>Health<\/li>\n\n\n\n<li>Disease<\/li>\n<\/ul>\n\n\n\n<p>The study explains how one third of adult gut bacteria (known as microbiota) is similar between most individuals, but diversity is associated with a healthier status.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Eases joint pain<\/strong><\/p>\n\n\n\n<p>Many people think that regular exercise can be detrimental on your bones and joints, when in fact research tells us that walking reduces arthritis-related pain.&nbsp;<\/p>\n\n\n\n<p>Contrary to what you might think, walking helps protect your joints by lubricating them and strengthening your muscles that support them.&nbsp;<\/p>\n\n\n\n<p>Your knees and hips &ndash; which are most susceptible to osteoarthritis &ndash; particularly benefit from a regular walking routine.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-should-i-run-a-day\/\" data-type=\"post\" data-id=\"10232\">How many miles should I run a day? Benefits + risks of running every day<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13091\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13091 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Walking 3 miles a day: How to do it&nbsp;<\/strong><\/h2>\n\n\n\n<p>Now you know all about the benefits of walking 3 miles a day, here are some creative ways to get your daily steps in.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Walk to work<\/strong><\/p>\n\n\n\n<p>Active travel has become increasingly popular over the last few decades as people look for greener and healthier ways to travel.<\/p>\n\n\n\n<p>Like <a href=\"https:\/\/www.runwithcaroline.com\/running-to-work-how-to-start-run-commuting\/\" data-type=\"post\" data-id=\"3101\">run commuting<\/a>, walking to work is seen as an environmentally-friendly way to travel to work, along with cycling.<\/p>\n\n\n\n<p>If your commute to work is more than 3 miles, or you don&rsquo;t fancy walking the entire way, then consider walking part of the way and catching public transport for the rest of the way.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Go for a lunchtime stroll<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re stuck behind a desk all day, then a lunchtime walk is a great way to get some time away from the glare of your computer or laptop.<\/p>\n\n\n\n<p>Carve time out in your diary to ensure you make the most of your lunchtime break.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13092\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13092 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-4.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Get an under the desk treadmill<\/strong><\/p>\n\n\n\n<p>Although walking outdoors is great for your daily dose of vitamin D, this is not always possible if you have a busy lifestyle or are stuck behind a desk.<\/p>\n\n\n\n<p>Desk treadmills have exploded since 2020, with more people opting to have an under the desk treadmill in order to keep active while they work.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s worth noting that not all tasks are suited for a desk treadmill &ndash; sometimes you just need to sit down and concentrate.&nbsp;<\/p>\n\n\n\n<p>But many people find they get energy from walking while they work &ndash; so perhaps this could be an option for you!<\/p>\n\n\n\n<p><strong>#4 Walk with a weight vest<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re looking to increase the intensity of your walk, then why not try <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-weight-vest\/\" data-type=\"post\" data-id=\"8879\">walking with a weight vest<\/a>.<\/p>\n\n\n\n<p>A weight vest is a specially created workout vest that includes weights in order to increase the overall weight of the vest.<\/p>\n\n\n\n<p>Weighted vests are typically used for activities such as walking, hiking, running, exercise, fitness drills and more.<\/p>\n\n\n\n<p>They come in a variety of different weights depending your abilities and fitness goals.<\/p>\n\n\n\n<p>There are many benefits to walking with a weight vest. <\/p>\n\n\n\n<p>Not only does it make your muscles stronger, it improves your form and posture and improves your athletic performance. <\/p>\n\n\n\n<p><strong>#5 Walk with your dog<\/strong><\/p>\n\n\n\n<p>If you have a dog, then you may agree that <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-dog\/\" data-type=\"post\" data-id=\"9950\">walking with your dog<\/a> is probably one of the best and most fun ways to get your daily dose of exercise.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/walking-2-miles-a-day\/\" data-type=\"post\" data-id=\"8958\">Walking 2 miles a day: 12 benefits + how to start<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13096\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-683x1024.webp\" alt=\"walking 3 miles a day\" class=\"wp-image-13096 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-7.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Results of walking 3 miles a day<\/strong><\/h2>\n\n\n\n<p>By walking 3 miles a day consistently over a period of time, you will see positive results for your physical and mental wellbeing, including:<\/p>\n\n\n\n<ul>\n<li>Improved mental health.<\/li>\n\n\n\n<li>Improved fitness levels.<\/li>\n\n\n\n<li>Improved cardiovascular fitness.<\/li>\n\n\n\n<li>Improved focus and energy levels.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>You may also see changes around your waistline. Walking every day helps you to:<\/p>\n\n\n\n<ul>\n<li>Maintain a healthy weight.<\/li>\n\n\n\n<li>Burn more calories.<\/li>\n\n\n\n<li>Burn belly fat.&nbsp;<\/li>\n\n\n\n<li>Strengthen bones and muscles.<\/li>\n<\/ul>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/what-does-running-do-for-your-body\/\" data-type=\"post\" data-id=\"10159\">What does running do for your body? 10 benefits of running<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walking is one of the most accessible ways to get fit.&nbsp; There&rsquo;s no wonder that doctors across the land prescribe something as simple as walking to their patients. Walking 3 miles a day is seen as an admirable goal if you&rsquo;re looking to up your daily step count or simply get outdoors more.&nbsp; Not only &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10417,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[302,316],"tags":[282],"mv":{"thumbnail_id":10417,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-3-miles-a-day-5-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10411"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10411"}],"version-history":[{"count":12,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10411\/revisions"}],"predecessor-version":[{"id":13097,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10411\/revisions\/13097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10417"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}