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Miles to Kilometers and Walking Time Converter, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses cookies to provide you with a great user experience. "text": "You can lose belly fat by walking, but only when walking at a brisk pace for at least 45 minutes each day. "@type": "Question", ", One way to calculate how many calories you burn walking per mile is based on body weight. This is also the distance for Volkssport walks. After several months you can go for speed walking by covering 4 to 5 miles in an hour. Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Walking is also easier to do than other workouts, like elliptical training, and still burns calories. However, running does increase the impact on your joints—you may experience knee or joint pain. The half marathon distance of 13.1 miles is just over 21 kilometers. Multiply 1.6 by the number of miles walked to determine the distance in kilometers. For those with weight loss goals in mind, walking is an excellent calorie-burning exercise. If you’re new to exercise or trying to get back into shape, it might be better to start off walking, then gradually build up to running. Walking on an uphill course or incline is an excellent way to improve your weight loss goal. "@type": "Question", Calculating by speed or miles per hour is more accurate than by weight because when moving at a fast pace, the body uses more energy and works the muscles more vigorously than at a moderate pace. You can also use these charts to figure out how long it might take you to walk different distances based on your pace category. Answer by  Multiply 0.62 by the number of kilometers walked to determine the walking distance in miles. One study found that participants who regularly run had a 4.5 percent reduced risk of heart disease, but walking participants had a reduced rate of 9.3 percent." "text": "Walking engages your legs muscles, including calves, quads, glutes, and thighs. One study found that participants who walked 30 minutes a day were able to decrease heart disease risk by 19 percent. To increase weight loss, try to walk faster or walk for a longer period of time. "@type": "Answer", Another way to calculate how many calories you burn walking per mile is by walking speed. The following BMR equations are for men and women: The metabolic equivalent, or MET, refers to energy expenditure in a resting position and describes the intensity level of different physical activities. Use these charts to calculate your time and distance in both miles and kilometers. A common way to calculate your BMR is through the Harris-Benedict Equation, which uses your age, sex, height, and weight. You will want to choose a walker-friendly one or you'll arrive at the finish line hours after the runners have eaten all of the finish line goodies and gone home.​. If you want an exact calculation to determine calorie burn, use the following formula: Many fitness trackers and online calculators use this formula to track your basal metabolic rate (BMR), metabolic equivalents (METs), and the time you spend walking. In order to convert your walking distance in miles to kilometers, you can do some simple math using these equations: You can also look it up your distance on the charts below, which range from a quarter mile to the marathon distance of 26.2. "text": "In some ways, walking is healthier than running. Walking is also easier to do than other workouts, like elliptical training, and still burns calories. However, depending of your age and training, you could get a bit faster. Thank you, {{form.email}}, for signing up. The following table shows how many calories you burn per mile based on weight and speed. Multiply your body weight by 0.53. You may be breathing harder than you would at a moderate pace and feel more strain in your calf muscles. } }, { Depending on your fitness goals, you may also want to incorporate other exercises like strength training and swimming. Bo99 (392). ", The best would be to walk 15 minutes a mile. Moderate walking speed is 2.5 to 3.5 miles per hour and can take about 17 to 24 minutes per hour, or 10 to 14 minutes per kilometer. Instead, the body loses water weight, which doesn’t affect overall body weight. "mainEntity": [{ Required fields are marked *. To increase weight loss, try to walk faster or walk for a longer period of time." Answer by  This is the speed of a fast walk or an easy run As you walk and work these muscles, you’re not only building up strength and endurance, but you’re increasing stability and decreasing the risk of future injuries, like back pain." The MET for most walking workouts ranges from 2.0 to 5.0 METs. Researchers found that walking at a steady pace is easier on the joints than running. Therefore you walked 1.5 miles per hour. }] Moderate walking speed is 2.5 to 3.5 miles per hour and can take about 17 to 24 minutes per hour, or 10 to 14 minutes per kilometer. Our simple goal is to provide the information you need to sleep, eat, and exercise better each night. You can lose belly fat by walking, but only when walking at a brisk pace for at least 45 minutes each day. If you’re new to exercise or trying to get back into shape, it might be better to start off walking, then gradually build up to running." Here's How to Set a Goal You Will Meet.  what is, Question by  BMR, or basal metabolic rate, refers to how many calories the body needs for essential functions, including circulation, digestion, and breathing. "text": "Walking is a great daily exercise as long as you walk for at least 30 minutes. The United States is one of the only countries in the world that still uses miles instead of kilometers. This chart begins at a distance just slightly longer than a 10K and provides data fro up to a half marathon distance. For example, if you walk 4.5 miles, multiply 4.5 by 1.6, which equals 7.2 kilometers. Depending on your fitness goals, you may also want to incorporate other exercises like strength training and swimming. If you spend most of your day not on your feet, it … Walking is a great daily exercise as long as you walk for at least 30 minutes. After several months you can go for speed walking by covering 4 to 5 miles in an hour. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. However, running does increase the impact on your joints—you may experience knee or joint pain. Answer by  For the metric system, you’d convert body weight into kilograms instead of pounds (140lbs = 63.5 kg) and multiply by 1.17. That's how far it is and how long it may take you. What causes legs to feel heavy when walking? Walking is the most popular low-impact exercise that works the cardiovascular system to improve heart health. "acceptedAnswer": { This chart begins at a distance just slightly longer than a half marathon and provides data for up to a full marathon. If you’re not a math-savvy person, there are many online calculators available. If you're an American, you probably have a good sense of how long it takes you to walk a mile (about 20 minutes at an easy pace). Or you can also use this calculator. It is certainly possible for the average human, in decent condition, to walk a mile every 15 minutes, for 4 miles. We also include measurement conversions if you prefer one measuring system over another. Nutritionist and Dietitian: What’s the Difference? Your email address will not be published. ", i want to start walking for my health and want to do a good job. Walking is a great way to burn calories with little risk of injury. In some ways, walking is healthier than running. To calculate walking speed, divide the distance by the time you walked. Running burns almost twice as many calories as walking because you’re engaging more muscle groups and using more energy. ", Slower walking paces aren’t enough to burn belly fat. The following table shows how many calories you burn per mile based on weight and speed. james76 (29). A slow walk would leave you at walking 20 minutes per mile. } In our article, we share how to calculate the number of calories you burn per mile or kilometers while walking. "name": "Can you lose belly fat by walking? We’ve spent countless hours finding the best mattresses out there so you don’t have to hunt for them. Michele Stanten is a walking coach, certified group fitness instructor, and running coach. }, { As you walk and work these muscles, you’re not only building up strength and endurance, but you’re increasing stability and decreasing the risk of future injuries, like back pain. She is the author of Walk Off Weight and The Walking Solution. This is a good speed to get the heart pumping and lose weight. sham (110). "@type": "Answer", "@type": "Answer", For instance, if a walking workout equals 2 METs, then you would need to use 2 times more energy than you would in a resting position. If you prefer the metric system over the customary system, the following formulas help you convert miles into kilometers. The 6.2-mile distance is a good distance to try if you're thinking about doing a half or full marathon one day. Average minutes per mile for walking is around 20-30 minutes and so it takes 2 to 3 miles for an hour. Subscribe to our monthly newsletter to find out about content, features and more happening at eachnight. Increasing your speed to 4.5 mph sets a brisk pace, so the body burns more calories. Please try again. } This remaining chart takes us up to the marathon distance of 26.2 miles or 42.2 kilometers. My belief is that most people would walk at a 3 miles per hour speed. One study found that participants who regularly run had a 4.5 percent reduced risk of heart disease, but walking participants had a reduced rate of 9.3 percent. ", health Walking also works other muscles, like your hip flexors, abs, even your deltoids, since the arms naturally swing from side to side when walking. All rights reserved. Your email address will not be published. Both walking and running are excellent cardiovascular exercises, but walking improves heart health more effectively than running. It's going to take another few hours, even without rest stops. Sciatica: Symptoms, Causes, and Treatment, Alzheimer’s and Sleep: A Guide to Better Sleep, 4 Benefits of Having a Protein Shake Before Bed, Turkey Enchilada Casserole With Salsa Verde, Italian Guacamole With Pesto and Parmesan. { Make sure to stretch before and after a workout—stretching beforehand warms up the muscles, and afterward, stretching helps cool the body down and improve recovery. Kat76 (475). Walking is beneficial because it engages your legs muscles, including calves, quads, glutes, and thighs. Are Your Exercise Goals Realistic? Healthy People May Be Able to Walk a Marathon Without Training, How to Find a Virtual Half Marathon to Run or Walk, 1 mile equals 1.6 kilometers: miles x 1.6 = kilometers, 1 kilometer equals 0.62 miles: kilometers x 0.62 = miles. "acceptedAnswer": { }, { "@type": "Answer", Copyright © 2020 eachnight. Security code is wrong! Regular walking increases your personal average speed and you will tend to build strength in your legs. This supposes no backpack or other load, decent path without obstacles, and that the person walks every day. "name": "Is walking every day enough exercise? } The below table gives the number of calories the body burns walking at 4.5 mph. But most walking routes and runs are described in kilometers. Slower walking paces aren’t enough to burn belly fat. To start, walking is a low-impact exercise, meaning it doesn’t wear down the joints as much as running, and you’re less likely to injure yourself.

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