{"id":9812,"date":"2022-10-25T20:26:50","date_gmt":"2022-10-25T19:26:50","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=9812"},"modified":"2023-03-12T20:38:44","modified_gmt":"2023-03-12T20:38:44","slug":"walking-a-mile-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/walking-a-mile-a-day\/","title":{"rendered":"Walking a mile a day: Benefits + 7 tips to get you started"},"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:150%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>These days lots of people talk about getting your steps in.<\/p>\n\n\n\n<p>But you don&rsquo;t need to walk for miles and miles, just walking a mile a day is a respectable starting point.<\/p>\n\n\n\n<p>Walking one mile a day (around 2,000 steps on average) correlates highly with building a more active lifestyle, losing weight, and improving overall health and fitness.&nbsp;<\/p>\n\n\n\n<p>Yet the benefits of walking extend to more than just the physical aspect. Walking is also fantastic for our mental health.&nbsp;<\/p>\n\n\n\n<p>According to the NHS, brisk walking, and its bigger, burlier cousin power walking, have been shown to reduce the symptoms of depression and anxiety.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s perfect &ndash; you don&rsquo;t need a gym membership or to feel like a hamster on a wheel (treadmill).<\/p>\n\n\n\n<p>All you need is your legs, your feet, and to start doing that thing you learned many, many years ago &ndash; walking!<\/p>\n\n\n\n<p>In this article, we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What does walking a mile a day do?<\/li>\n\n\n\n<li>What are the benefits of walking a mile a day?<\/li>\n\n\n\n<li>How long does it take to walk a mile?<\/li>\n\n\n\n<li>Is walking a mile a day enough exercise?<\/li>\n\n\n\n<li>Can you lose weight by walking a mile a day?<\/li>\n\n\n\n<li>How many calories does walking a mile burn?<\/li>\n\n\n\n<li>7 tips for walking a mile a day<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/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\/2022\/10\/walking-a-mile-a-day-533x1024.png\" alt=\"walking a mile a day\" class=\"wp-image-9817\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-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 a mile a day\" class=\"wp-image-9817 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>W<\/strong>hat does walking a mile a day do?<\/h2>\n\n\n\n<p>The great thing about walking a mile a day is that it sticks two fingers up at the enemy of anyone starting their fitness and walking journey: lack of motivation.<\/p>\n\n\n\n<p>One little mile just isn&rsquo;t <em>that <\/em>far and will not demand a significant amount of your time.<\/p>\n\n\n\n<p>Maybe you&rsquo;re returning to exercise having been <a href=\"https:\/\/www.runwithcaroline.com\/running-while-pregnant\/\" data-type=\"post\" data-id=\"9670\">pregnant<\/a> or having raised a kid (or multiple kids!), or maybe you&rsquo;ve taken an extended break from exercise.<\/p>\n\n\n\n<p>That&rsquo;s ok, just get out there and do it and you&rsquo;ll see what starts to happen.&nbsp;<\/p>\n\n\n\n<p>1 mile becomes 2 miles, 2 miles become 5 miles, and anything upwards of 5 miles and you&rsquo;re really on the way to becoming a champion and slaying that motivation demon.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-5-miles-a-day\/\" data-type=\"post\" data-id=\"8438\">Running 5 miles a day: Pros and cons + 6 actionable tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of walking a mile a day?<\/h2>\n\n\n\n<p>There are pages and pages of studies, TED talks, and YouTube videos out there which confirm the benefits of walking.&nbsp;<\/p>\n\n\n\n<p>The best thing to do is just get out there and walk! There&rsquo;s no confirmation better than your own experience.<\/p>\n\n\n\n<p>Here are just a handful of the many great benefits of walking:<\/p>\n\n\n\n<p><strong>#1 Increased energy and focus<\/strong><\/p>\n\n\n\n<p>Walking 1 mile a day, especially when done in the morning, positively kickstarts your day through the release of endorphins and gets you off to the best start. <\/p>\n\n\n\n<p>You will feel ready for anything!<\/p>\n\n\n\n<p><strong>#2 Confidence and self-esteem boost<\/strong><\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.essex.ac.uk\/research-projects\/green-exercise\" target=\"_blank\" rel=\"noopener\">University of Essex<\/a> study, outdoors exercise like walking can improve recovery from acute mental stress and is a vital tool in rebuilding confidence and self-esteem.<\/p>\n\n\n\n<p><strong>#3 Reduced risk of heart disease<\/strong><\/p>\n\n\n\n<p>One of the major benefits of walking is how it contributes to overall heart health. <\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.bhf.org.uk\/what-we-do\/our-research\/heart-statistics\" target=\"_blank\" rel=\"noopener\">British Heart Foundation<\/a> tells us heart disease and high blood pressure are the UK&rsquo;s biggest killers.&nbsp;<\/p>\n\n\n\n<p>Walking a mile a day will also do wonders for your cardiovascular fitness. <\/p>\n\n\n\n<p>It will reduce your risk of heart disease and stroke, manage your blood pressure and cholesterol levels, reduce the risk of developing certain cancers, and it&rsquo;s completely FREE!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-2-miles-a-day\/\" data-type=\"post\" data-id=\"8815\">Running 2 miles a day: Benefits + how to do it<\/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\/2022\/10\/walking-a-mile-a-day-1-683x1024.png\" alt=\"walking a mile a day\" class=\"wp-image-9820\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-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\/2022\/10\/walking-a-mile-a-day-1-683x1024.png.webp\" alt=\"walking a mile a day\" class=\"wp-image-9820 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\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\">How long does it take to walk a mile a day?<\/h2>\n\n\n\n<p>As we have already mentioned, one mile is not a massive distance and can be an attainable goal for anybody, whether you&rsquo;re a complete beginner or getting back into exercise.<\/p>\n\n\n\n<p>Expect to walk this distance in 15 to 22 minutes if you&rsquo;re walking at the <a href=\"https:\/\/www.cdc.gov\/mmwr\/preview\/mmwrhtml\/mm4925a2.htm\" target=\"_blank\" rel=\"noopener\">Center for Disease Control<\/a>&rsquo;s<strong> <\/strong>recommended average pace of 2.5 to 4mph. <\/p>\n\n\n\n<p>Of course, your physical fitness level, age, gender, and even the terrain will affect your results.<\/p>\n\n\n\n<p>Competitive walkers and those who enjoy speed walking can do 11-minute miles. <\/p>\n\n\n\n<p>In fact, Britain&rsquo;s <a href=\"https:\/\/en.wikipedia.org\/wiki\/Tom_Bosworth\" target=\"_blank\" rel=\"noopener\">Tom Bosworth<\/a> currently holds the one-mile walk world record of 5 minutes and 31.08 seconds, which he smashed at the Anniversary Games, London in 2017. <\/p>\n\n\n\n<p>Although we&rsquo;re not asking anyone to break this!<\/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\">Is walking a mile a day enough exercise?<\/h2>\n\n\n\n<p>This all depends on a few factors, but mostly it boils down to the following:<\/p>\n\n\n\n<ul>\n<li>Goals<\/li>\n\n\n\n<li>Lifestyle<\/li>\n\n\n\n<li>Level of fitness<\/li>\n<\/ul>\n\n\n\n<p>Where do see yourself in the future? <\/p>\n\n\n\n<p>Is this just a baby step to eventually running 5k, 10k, a half marathon, or maybe even a full marathon? <\/p>\n\n\n\n<p>Or are you content to keep walking one mile a day and smashing records on a daily basis?&nbsp;<\/p>\n\n\n\n<p>None of these goals is more valid than the other, it&rsquo;s about moving your body and getting your daily dose of the recommended 20 minutes&rsquo; of exercise.<\/p>\n\n\n\n<p>And remember, walking as an exercise in isolation is brilliant, but lots of people combine walking with other forms of exercise.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/14-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"9763\">Strength training<\/a>, high intensity workouts, swimming, <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a> &ndash; you name it, and this really compounds their fitness goals.&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\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\/2022\/10\/walking-a-mile-a-day-2-683x1024.png\" alt=\"walking a mile a day\" class=\"wp-image-9821\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-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\/2022\/10\/walking-a-mile-a-day-2-683x1024.png.webp\" alt=\"walking a mile a day\" class=\"wp-image-9821 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-2.png\" id=\"mv-trellis-img-3\" 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>Can you lose weight by walking a mile a day?<\/strong><\/h2>\n\n\n\n<p>Absolutely!<\/p>\n\n\n\n<p>Walking by itself contributes to <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">weight loss<\/a> simply by moving your body from A to B and burning calories in the process.&nbsp;<\/p>\n\n\n\n<p>Yet there are other, perhaps less perceptible ways in which walking aids with weight loss and burning fat:<\/p>\n\n\n\n<p><strong>Weight loss through optimum sleep<\/strong><\/p>\n\n\n\n<p>Try walking a mile a day in the morning sun. <\/p>\n\n\n\n<p>Getting the morning light in your eyes helps to maintain the circadian rhythm (the 24-hour sleep-wake cycle).<\/p>\n\n\n\n<p>In turn this will reduce sleep onset, and good quality sleep has been shown to aid with weight loss through proper digestion.<\/p>\n\n\n\n<p><strong>Weight loss through healthy digestion<\/strong><\/p>\n\n\n\n<p>Walking a mile a day also promotes regular bowel movements which help to reduce bloat and constipation.<\/p>\n\n\n\n<p>It also helps to improve metabolism, all of which are super important when it comes to weight loss.<\/p>\n\n\n\n<p><strong>Weight loss through happiness<\/strong><\/p>\n\n\n\n<p>And here&rsquo;s another win. Walking 1 mile a day makes you HAPPY!<\/p>\n\n\n\n<p>If you&rsquo;re depressed, anxious, or just feeling a little down, get out in that sun and say good morning to other fellow walkers.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s only small, but it makes a world of difference, and happy people make healthy decisions when it comes to diet and lifestyle.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">Running for weight loss: The most effective running workouts to help you lose weight <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How many calories does walking a mile a day burn?<\/h2>\n\n\n\n<p>Walking a mile a day burns 100 calories. That&rsquo;s 700 calories a week, and over 36,000 a year! <\/p>\n\n\n\n<p>Even more if you&rsquo;re surrounded by hills and inclines, and even if you&rsquo;re not, you can always find some staircases and incorporate these into your daily walks.<\/p>\n\n\n\n<p>Brisk walking or power walking will further impact the number of calories you&rsquo;re burning, as this pushes your body further over the same distance. <\/p>\n\n\n\n<p>As a rule, the more you sweat, the more you shed.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/do-you-burn-more-calories-on-your-period\/\" data-type=\"post\" data-id=\"9384\">Do you burn more calories on your period? Your common questions answered<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4.png\" alt=\"walking a mile a day\" class=\"wp-image-9823\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4.png 1000w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-150x225.png 150w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4.png.webp\" alt=\"walking a mile a day\" class=\"wp-image-9823 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4.png.webp 1000w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4-150x225.png.webp 150w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-a-mile-a-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">7 tips for walking a mile a day<\/h2>\n\n\n\n<p><strong>#1 Walk first thing in the morning<\/strong><\/p>\n\n\n\n<p>21 days makes a habit. That&rsquo;s just 3 weeks. <\/p>\n\n\n\n<p>If you make walking a mile a day the very first thing you do each day, you will truly calcify this into a habit and make it an essential part of your daily life.<\/p>\n\n\n\n<p><strong>#2 Find a friend to walk with<\/strong><\/p>\n\n\n\n<p>Been neglecting your friends, family or colleagues? Then invite them to come along! <\/p>\n\n\n\n<p>Kill two birds with one stone and make that catch-up part of your exercise routine.&nbsp;<\/p>\n\n\n\n<p>Plus, you have somebody to hold you accountable to your fitness goals and to motivate you.<\/p>\n\n\n\n<p><strong>#3 Walk in the right gear<\/strong><\/p>\n\n\n\n<p>Just because it&rsquo;s walking, doesn&rsquo;t mean you shouldn&rsquo;t have the right gear. <\/p>\n\n\n\n<p>Invest in some good quality walking or <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a>.&nbsp;<\/p>\n\n\n\n<p>Be mindful of what you wear and pay attention to the weather, do you need waterproofs, a sun hat, layers? <\/p>\n\n\n\n<p>Make sure you have a backpack to store these things when not worn.<\/p>\n\n\n\n<p><strong>#4 Pace yourself<\/strong><\/p>\n\n\n\n<p>Don&rsquo;t race out of the trap all guns blazing &ndash; pace yourself. <\/p>\n\n\n\n<p>Start easy for the first 5-10 minutes and increase the pace and your heart rate from there.<\/p>\n\n\n\n<p>Walking too fast will defeat the objective and increase fatigue.<\/p>\n\n\n\n<p><strong>#5 Mix it up<\/strong><\/p>\n\n\n\n<p>You don&rsquo;t need to walk the same route every day. Add some variety to your walks and incorporate some hills or stairs.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re confident, you could wear a <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-weight-vest\/\" data-type=\"post\" data-id=\"8879\">weighted vest<\/a> or ankle and wrist weights (these also aid in weight loss).<\/p>\n\n\n\n<p><strong>#6 Be mindful of your breathing and posture<\/strong><\/p>\n\n\n\n<p>Correct walking technique makes for a more comfortable walk free of strains and injuries. <\/p>\n\n\n\n<p>Try to relax while keeping your spine erect and be sure to maintain a forward gaze.<\/p>\n\n\n\n<p>It&rsquo;s important to breathe. Be mindful of breathing through your nose and out through your mouth. Breaths should be deep and slow. <\/p>\n\n\n\n<p>Eventually it will become routine and automatic.<\/p>\n\n\n\n<p><strong>#7 Enjoy it!<\/strong><\/p>\n\n\n\n<p>None of the above six points are relevant if you&rsquo;re not enjoying it. <\/p>\n\n\n\n<p>Everything else follows from this point. <\/p>\n\n\n\n<p>Walking a mile a day is joy and should be something you look forward to, so embrace this newly formed habit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>These days lots of people talk about getting your steps in. But you don&rsquo;t need to walk for miles and miles, just walking a mile a day is a respectable starting point. Walking one mile a day (around 2,000 steps on average) correlates highly with building a more active lifestyle, losing weight, and improving overall &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9818,"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":[53,123,302],"tags":[282],"mv":{"thumbnail_id":9818,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/new-blog-posts-5-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/9812"}],"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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=9812"}],"version-history":[{"count":10,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/9812\/revisions"}],"predecessor-version":[{"id":10877,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/9812\/revisions\/10877"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9818"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=9812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=9812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=9812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}