How Long Does It Take To Walk A Mile? Plus Health Benefits Of Walking

January 10, 2020

Whether you are a fan of walking or walking for fitness, it is good to know how long it will take you to walk a mile. The average time to walk a mile can vary, depending on several factors like health and age. Let's find out how long it usually takes to walk one mile.

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How long does it take to walk a mile?

In average person can walk one mile in 17 to 20 minutes, but remember that we are talking about on a flat surface. People in great physical shape can walk a mile in 13 minutes.

The average time depends on age, so 'standard' for a 20-28-year-old is around 14-15 minutes, while the average time for a 40-49-year-old is around 15-16 minutes. An estimated average speed for calculating how long a walk will take is about three miles per hour.

If we are talking about rough terrain, the average walking speed can decrease to 2.5 miles per hour. Climbing is much slower. For instance, walking ten miles over a flat surface is estimated to take four hours. At the same time, walking the same distance up and down the hills extends the estimated time to five hours and ten minutes.

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How long will it take to walk a mile at different paces?

The estimated time also depends on your pace. Here is what you need to know to calculate the walking time.

Fast: 11 minutes per mile.

Moderate: 15 minutes per mile.

Easy: 20 minutes per mile.

These paces may seem fast, but it is normal for people to walk faster than usual when at a group event or competition. There are several ways to measure your walking speed, including phone apps and watches. You may also use an old-fashioned way to calculate your walking speed. You will need a known distance (for example, a running track) and a watch. Use a calculator to calculate the pace.

How many calories does walking a mile burn?

The number of calories you can burn depends on your weight. According to Harvard Health, if your weight is about 160lbs, you'll probably burn about 105 calories. If you are around 180lbs, you will likely burn 115 calories. If you are 120lbs, then it's around 65 calories. As a result, if you walk a mile day by day, you are going to burn about 455 to 700 calories a week.

How to walk a mile every day

Adding a short walk into your fitness plan can really improve your health. Walking has numerous mental and physical benefits and it's easy to add this activity into your day. Here are several tips on how to incorporate walking into your everyday life.

  1. Wake up 15 minutes earlier and walk around your block several times.
  2. Go for a walk during your lunch break. It will take around 20 minutes for a mile walk.
  3. If you drive to work, find a place to park your vehicle a little further away. Give yourself an opportunity to walk your daily mile before your working day.
  4. Get off the bus several stops early, and get a short walk.
  5. Try to walk instead of taking public transport.

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Training for long-distance walks

If you think that it is hard to walk every day, start with something small. Walking can do wonders if you do it on a regular basis. By gradually increasing your walking distance, you will be able to walk faster and longer. It is better to build up your walking time steadily from shorter to longer distances.

By adding even short walks into your daily routine, you will improve your muscles and stamina. Long-distance walks are even more beneficial. Begin with the distance you are able to walk comfortably, then plan your own walking schedule, by adding a mile to that distance each week. Each mile will take between 15 and 20 more minutes. You may start with a 30-day walking plan to build your walking power. Just several months later, you will be able not only walk one mile but also enjoy a 5-kilometer charity walk. And what is the most incredible: you can even train for a marathon.

What are the benefits of walking a mile?

Regular walking can help your body and mind feel better. Walking improves your response to insulin, which can help you reduce fat on your belly. Regular walks can significantly increase your stamina. Adding an extra mile of walking into your daily routine will increase your general fitness levels. In other words, it will give you strength for other types of exercise, like running. And last but not least: walking can increase your life expectancy. According to a 2012 study, moderate and regular exercise added years onto the lives of participants

Walking a mile has many benefits for your mental health. Going outside for a mile-long walk can decrease your stress level. How is it possible? Mindfulness practitioner Dani Binnington says:

The regular movement and pace of walking give your mind a break, you can de-stress, improve your self-esteem and regulate your mood.

It is also scientifically proven that walking can help people to be more creative. In a 2014 study published by the American Psychological Association, walks were shown to help participants with problem-solving. What can be better?

Walking can do wonders for your body and soul. Do you enjoy walking?