{"id":10816,"date":"2023-03-10T17:40:25","date_gmt":"2023-03-10T17:40:25","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10816"},"modified":"2023-09-07T14:43:51","modified_gmt":"2023-09-07T13:43:51","slug":"walking-4-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/walking-4-miles-a-day\/","title":{"rendered":"Here&#8217;s what walking 4 miles a day will do for your body"},"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;}<\/style>\n<p>Walking 4 miles a day is a goal for many people looking to become more active and lose weight.&nbsp;<\/p>\n\n\n\n<p>Unlike running or cycling, many people don&rsquo;t see walking as exercise.<\/p>\n\n\n\n<p>Even better, it&rsquo;s an easy and affordable way to increase your activity levels.&nbsp;<\/p>\n\n\n\n<p>It is for these reasons that walking is a powerful way to incorporate lifestyle changes and improve your overall health.<\/p>\n\n\n\n<p>Walking 4 miles a day can be a workout in itself, or you can add walking as a warm up before a strength training workout.<\/p>\n\n\n\n<p>Ultimately, setting and achieving a daily goal like walking 4 miles a day can be a great way to change your life.&nbsp;<\/p>\n\n\n\n<p>So what exactly are the pros and cons of walking 4 miles a day, and how much weight can you expect to lose by doing so?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What will walking 4 miles a day do for your body?<\/li>\n\n\n\n<li>How long does it take to walk 4 miles a day?<\/li>\n\n\n\n<li>How much weight can you lose by walking 4 miles a day?<\/li>\n\n\n\n<li>How many calories can you burn by walking 4 miles a day?<\/li>\n\n\n\n<li>Should you walk 4 miles a day?<\/li>\n\n\n\n<li>Tips for losing weight by walking 4 miles a day&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/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\/03\/walking-4-miles-a-day-533x1024.png\" alt=\"walking 4 miles a day\" class=\"wp-image-10820\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day.png 1000w\" 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 4 miles a day\" class=\"wp-image-10820 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/walking-4-miles-a-day.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What will walking 4 miles a day do for your body?<\/strong><\/h2>\n\n\n\n<p>Experts agree that walking every day is crucial for leading a healthy lifestyle.&nbsp;<\/p>\n\n\n\n<p>It is recommended you walk between 8,000 and 10,000 steps each day.<\/p>\n\n\n\n<p>This is equivalent to roughly 4 miles &ndash; depending on your pace and stride length.&nbsp;<\/p>\n\n\n\n<p>By walking 4 miles a day you will be taking the necessary steps (excuse the pun) to improve your physical and mental well-being.&nbsp;<\/p>\n\n\n\n<p>Walking will help you to:<\/p>\n\n\n\n<ul>\n<li>Lose weight and burn calories&nbsp;<\/li>\n\n\n\n<li>Lower your blood pressure<\/li>\n\n\n\n<li>Improve your heart health<\/li>\n\n\n\n<li>Boost your mood<\/li>\n\n\n\n<li>Reset your circadian rhythm&nbsp;<\/li>\n\n\n\n<li>Improve overall quality of life<\/li>\n<\/ul>\n\n\n\n<p><strong>Lose weight and burn calories<\/strong><\/p>\n\n\n\n<p>As we explain later in this guide, walking is a beginner-friendly way to lose weight and burn calories.<\/p>\n\n\n\n<p>If you&rsquo;d prefer to stick with low impact exercise in order to achieve your weight loss goals, then walking is a perfect way to shed the pounds.<\/p>\n\n\n\n<p><strong>Lower your blood pressure<\/strong><\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2022\/0100\/p22.html#:~:text=Walking%20lowers%20systolic%20blood%20pressure,%2C%200.95%20to%204.57%20bpm).\" target=\"_blank\" rel=\"noopener\">American Academy of Family Physicians<\/a> (AAFP), walking lowers systolic blood pressure by 4.11mm Hg and diastolic blood pressure by 1.79mm Hg.&nbsp;<\/p>\n\n\n\n<p>Adding that it can also lower your resting heart rate by 2.76 beats per minute.<\/p>\n\n\n\n<p>These findings are important because high blood pressure (hypertension) can contribute to heart disease.&nbsp;<\/p>\n\n\n\n<p>Your blood pressure is affected by your physical activity levels and lifestyle habits.&nbsp;<\/p>\n\n\n\n<p><strong>Improve your heart health<\/strong><\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.heart.org\/en\/news\/2022\/04\/06\/walking-your-way-to-better-health-remember-the-acronym-fit\" target=\"_blank\" rel=\"noopener\">American Heart Association<\/a> explains that walking offers many benefits and is some of the best exercise for heart health.<\/p>\n\n\n\n<p>Walking can also improve your cholesterol levels and help reduce the risk of heart disease and stroke.<\/p>\n\n\n\n<p><strong>Boost your mood<\/strong><\/p>\n\n\n\n<p>Walking helps boost your mood because it increases blood flow and circulation to the brain and body.<\/p>\n\n\n\n<p>It also has a positive influence on the central nervous system as it releases &lsquo;feel good&rsquo; hormones called endorphins in your body.<\/p>\n\n\n\n<p>Endorphins are your body&rsquo;s natural pain relief system and help you feel relaxed and at ease.<\/p>\n\n\n\n<p><strong>Reset your circadian rhythm<\/strong><\/p>\n\n\n\n<p>Taking a walk in the morning can assist in setting your natural circadian rhythm.<\/p>\n\n\n\n<p>You can think of the circadian rhythm as your body&rsquo;s natural 24-hour clock.<\/p>\n\n\n\n<p>When it&rsquo;s working properly, it helps to improve your sleep cycle and promote a healthy night&rsquo;s sleep.&nbsp;<\/p>\n\n\n\n<p>Even light aerobic exercise like walking or a light jog is enough to optimise your circadian rhythm.&nbsp;<\/p>\n\n\n\n<p><strong>Improve overall quality of life<\/strong><\/p>\n\n\n\n<p>As we have explained, walking has many mental and physical benefits.<\/p>\n\n\n\n<p>And perhaps what&rsquo;s more important is that it can help you feel part of a community and reduce loneliness and isolation.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-3-miles-a-day\/\" data-type=\"post\" data-id=\"10411\">Walking 3 miles a day: 5 surprising benefits<\/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-10-miles-a-day-2-683x1024.png\" alt=\"walking 4 miles a day\" class=\"wp-image-10595\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2.png 1000w\" 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-10-miles-a-day-2-683x1024.png.webp\" alt=\"walking 4 miles a day\" class=\"wp-image-10595 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to walk 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>How fast you are able to walk 4 miles will depend on a variety of factors, including your age, gender, health and walking speed.<\/p>\n\n\n\n<p>Experts generally agree that the average walking speed is 2.5 to 4mph, which means you can expect to walk a mile in between 15 to 22 minutes.<\/p>\n\n\n\n<p>So across 4 miles, you can expect to walk it between 1 hour and 1 hour 45 minutes depending on your walking speed. <\/p>\n\n\n\n<p>Related: <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<h2 class=\"wp-block-heading\"><strong>How much weight can you lose by walking 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>It takes 20 steps to burn 1 calorie.&nbsp;<\/p>\n\n\n\n<p>Therefore walking 10,000 steps (4 miles) you will burn 500 calories.&nbsp;<\/p>\n\n\n\n<p>Research tells us that roughly 3,500 calories equates to about 1 pound of fat.<\/p>\n\n\n\n<p>So if you burn 500 calories by walking 4 miles a day, you may be able to lose around 1 pound per week.&nbsp;<\/p>\n\n\n\n<p>Combined with lifestyle changes, this is a pretty powerful way to lose weight over time.&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-10-miles-a-day-1-683x1024.png\" alt=\"walking 4 miles a day\" class=\"wp-image-10594\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1.png 1000w\" 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-10-miles-a-day-1-683x1024.png.webp\" alt=\"walking 4 miles a day\" class=\"wp-image-10594 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/lose-30-pounds-in-30-days\/\" data-type=\"post\" data-id=\"10952\">Is it safe to lose 30 pounds in 30 days? Your questions answered<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many calories can you burn by walking 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>As we mentioned before, you can burn up to 500 calories by walking 4 miles a day.<\/p>\n\n\n\n<p>Across a week, this amounts to 3,500 calories.&nbsp;<\/p>\n\n\n\n<p>However, the number of calories that you are actually able to burn will depend on a number of factors, including how heavy you are and how fast you walk.&nbsp;<\/p>\n\n\n\n<p>It also depends on your calorie deficit.&nbsp;<\/p>\n\n\n\n<p>Essentially, you need to burn more calories than you get from your food.&nbsp;<\/p>\n\n\n\n<p>Let&rsquo;s take a look at these scenarios based on a 180-pound person:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><\/td><td><strong>Scenario 1: No change<\/strong><\/td><td><strong>Scenario 2: Fat loss<\/strong><\/td><td><strong>Scenario: Fat gain<\/strong><\/td><\/tr><tr><td><strong>Number of calories burned naturally (aka your metabolism)<\/strong><\/td><td>1,800<\/td><td>1,800<\/td><td>1,800<\/td><\/tr><tr><td><strong>Number of calories burned by walking 4 miles a day<\/strong><\/td><td>500<\/td><td>500<\/td><td>500<\/td><\/tr><tr><td><strong>Number of calories consumed via food<\/strong><\/td><td>2,300<\/td><td>1,800<\/td><td>2,800<\/td><\/tr><tr><td><strong>Caloric balance<\/strong><\/td><td><strong>0<\/strong><\/td><td><strong>-500<\/strong><\/td><td><strong>+500<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>In scenario 1, the number of calories in and out are in balance, so this individual can&rsquo;t expect much change in terms of weight loss.<\/p>\n\n\n\n<p>In scenario 2, the number of calories are out of balance because the individual kept their calorie intake at 1,800 calories a day, so weight loss can happen.&nbsp;<\/p>\n\n\n\n<p>In scenario 3, the number of calories are also out of balance because the individal consumed more calories via food, so weight loss cannot happen.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-10-miles-a-day\/\" data-type=\"post\" data-id=\"10588\">Walking 10 miles a day: Is it good for weight loss?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Should you walk 4 miles a day?<\/strong><\/h2>\n\n\n\n<p>Whilst walking daily has its benefits, walking 4 miles a day is not for everyone.<\/p>\n\n\n\n<p>If you have a busy schedule or a family to look after, for instance, walking the equivalent of 10,000 steps a day may not be feasible for you.<\/p>\n\n\n\n<p>In addition, there seems to be more recent evidence that shows that walking 10,000 steps a day may be too much to strive for.<\/p>\n\n\n\n<p>A recent <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2734709\" target=\"_blank\" rel=\"noopener\">study<\/a> found that walking just 4,400 steps a day would be sufficient to reduce the likelihood of premature death by around 40%.&nbsp;<\/p>\n\n\n\n<p>Adding that if you walk up to 7,500 steps a day you will continue to see benefits, but from there onwards, the benefits tapered off.&nbsp;<\/p>\n\n\n\n<p>In other words, according to this new research, walking 10,000 steps a day does not come with any additional health advantages.&nbsp;<\/p>\n\n\n\n<p>Ultimately, there is no one size fits all approach when it comes to exercise.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re considering walking 4 miles a day, think first about what you want to get out of it.<\/p>\n\n\n\n<p>Overexerting yourself and ignoring much-needed recovery will only go so far.&nbsp;<\/p>\n\n\n\n<p>In more extreme cases, overexercising can lead to injuries and can suppress your immune system and leave you more vulnerable to infections for up to 72 hours.&nbsp;<\/p>\n\n\n\n<p>Related: <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>Tips for walking 4 miles a day<\/strong><\/h2>\n\n\n\n<p>Now you know more about the pros and cons of walking 4 miles a day, here&rsquo;s how to get started:<\/p>\n\n\n\n<p><strong>#1 Take it slowly<\/strong><\/p>\n\n\n\n<p>If you currently lead a sedentary lifestyle and are looking for more ways to get active, then take it slowly before delving deep into a daily walking routine.<\/p>\n\n\n\n<p>Walking 4 miles a day can be physically demanding so take it in your stride and take regular recovery breaks.<\/p>\n\n\n\n<p><strong>#2 Wear the right shoes<\/strong><\/p>\n\n\n\n<p>Depending on the terrain that you will be walking on, make sure you&rsquo;re wearing the right shoes for the job.<\/p>\n\n\n\n<p>Many people find that <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a> are suitable for walking 10,000 steps a day, whereas others find a pair of proper walking shoes are better for the task.<\/p>\n\n\n\n<p><strong>#3 Expect some muscle soreness<\/strong><\/p>\n\n\n\n<p>As with any form of physical activity, you may experience muscle soreness and stiffness within 24 hours of finishing your walk.<\/p>\n\n\n\n<p>Gentle stretching and activities like <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a> are great to take care of any achy muscles.<\/p>\n\n\n\n<p><strong>#4 Keep hydrated<\/strong><\/p>\n\n\n\n<p>Whilst walking is considered a form of low impact exercise, it&rsquo;s still important to stay hydrated before, during and after your walk.<\/p>\n\n\n\n<p>Dehydration can cause fatigue and muscle cramps and soreness, so make sure you keep a bottle of water handy with you at all times.<\/p>\n\n\n\n<p><strong>#5 Walk with a friend<\/strong><\/p>\n\n\n\n<p>Walking with a friend is a much more fun way to get your daily steps in.<\/p>\n\n\n\n<p>And if you want to take it up a notch, why not consider joining your local walking group and network in the process.<\/p>\n\n\n\n<p><strong>#6 Take a hike<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re lucky enough to live near beautiful countryside, then take a hike!<\/p>\n\n\n\n<p>Hiking is one of the best ways to explore what your local area has to offer.<\/p>\n\n\n\n<p>It also has additional benefits for fat loss and increasing the number of calories you are able to burn by walking.&nbsp;<\/p>\n\n\n\n<p>Related: <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","protected":false},"excerpt":{"rendered":"<p>Walking 4 miles a day is a goal for many people looking to become more active and lose weight.&nbsp; Unlike running or cycling, many people don&rsquo;t see walking as exercise. Even better, it&rsquo;s an easy and affordable way to increase your activity levels.&nbsp; It is for these reasons that walking is a powerful way to &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10822,"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":[302,120],"tags":[158],"mv":{"thumbnail_id":10822,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/blog-post-97-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10816"}],"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=10816"}],"version-history":[{"count":7,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10816\/revisions"}],"predecessor-version":[{"id":12853,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10816\/revisions\/12853"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10822"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}