July 21, 2023 โข 6 min read
Walking 4 Miles a Day: Surprising Benefits for Your Health and Weight Loss
Published on July 21, 2023 |
Update on November 2, 2023
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
Table of Contents
Walking four miles a day is a simple way to improve your health and achieve your weight loss goals. This low-impact exercise provides numerous benefits for both your physical and mental well-being.
In this article, we will explore the surprising advantages of walking four miles a day, including its impact on your overall health, weight loss potential, and tips for maximizing your walking routine.
Walking four miles a day may seem like a considerable distance, but with consistency and determination, it can become an enjoyable and rewarding habit.
Let’s dive into some common questions about walking four miles a day.
On average, a person walking at a moderate speed of around three miles per hour can complete four miles in approximately one hour and 20 minutes.
The exact time it takes to walk four miles depends on your walking pace as well as other factors, such as age, fitness level, terrain, etc.
Letโs look at how your walking speed influences how long it will take you to walk 4 miles.
| Walking Speed (mph) | How Long It Takes to Walk Four Miles (min) |
| 2.8 | 84 |
| 3 | 80 |
| 3.2 | 75 |
| 3.4 | 71 |
| 3.6 | 66 |
| 3.8 | 63 |
| 4 | 60 |
| 4.2 | 57 |
| 4.4 | 54 |
| 4.6 | 52 |
| 4.8 | 50 |
| 5 | 58 |
On average, there are around 8,000 to 10,000 steps in four miles.
This number can vary based on your stride length, but it gives you an idea of the step count required to cover the distance.
As a general estimate, a person weighing around 160 pounds can burn approximately 300 to 400 calories by walking four miles at a moderate pace.
The exact number of calories burned while walking four miles depends on several factors, including your weight, walking pace, and terrain.
Here’s a table that provides a rough estimate of calories burned walking 4 miles based on weight with an average walking speed (2,5 to 3,5 mph or appx. 15-20 minutes per mile):
| Weight (lbs/kg) | Calories Burned (4 miles) |
| 100/45 | 210 |
| 120/54.5 | 250 |
| 140/63.5 | 300 |
| 160/72.5 | 340 |
| 180/81.5 | 385 |
| 200/91 | 420 |
| 220/100 | 465 |
| 240/109 | 500 |
| 260/118 | 545 |
Walking four miles every day can have a profound positive impact on your health. Here are some key benefits:
Walking regularly can reduce the risk of heart disease, lower blood pressure, and improve overall cardiovascular fitness. [1] [2] [3]
Walking is a weight-bearing exercise that helps strengthen your muscles and improve bone density, reducing the risk of osteoporosis. [4]
Walking stimulates the release of endorphins, improving mood, reducing stress and anxiety, and boosting overall mental well-being.
The best part about this is that even slow-paced leisure walking provides great stress-relieving benefits and enhances mental health. [5] [6]
Walking helps lubricate the joints, reduces stiffness, and may help prevent or manage arthritis. [7]
Regular physical activity like walking can improve sleep quality and duration, leading to better overall rest and rejuvenation.
Walking 4 miles a day can aid in weight loss by burning calories and increasing metabolism, especially when combined with a balanced diet and resistance training.
As a physical activity, walking has been linked to a reduced risk of chronic conditions such as type 2 diabetes, certain types of cancer, and stroke. [8]
Walking at a moderate pace for 4 miles a day can indeed contribute to weight loss.
While the intensity of walking may not match that of high-intensity workouts, it can still be an effective tool for weight management.
The number of calories burned during a 4-mile walk depends on various factors such as pace, incline, and individual characteristics.
To maximize weight loss potential through walking, it’s essential to try the following:
Another popular question is whether walking 4 miles a day helps tone the legs.
The answer is yes, it can, but it’s crucial to first maintain an adequate intensity of walking and, second, progressively ramp up this intensity over time.
Walking is a simple, accessible, and enjoyable form of exercise that can help you burn calories, boost metabolism, and improve overall fitness.
Let’s explore some tips to maximize the weight loss potential of your walking routine.
According to the WHO Guidelines on physical activity and sedentary behavior, adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. The optimal recommendations are 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity aerobic activity per week. [9]ย
Brisk walking as a moderate-intensity activity can certainly contribute to meeting these guidelines.
Considering the average time you need to brisk walk four miles, which is about 50 to 80 minutes, you can attain 350 to 560 minutes of aerobic activity per week. As you can see, these numbers fit the WHO guidelines perfectly.
While walking four miles a day can be a valuable component of an active lifestyle, it’s beneficial to incorporate other forms of exercise to ensure a well-rounded fitness routine.
The same WHO guideline recommends adding two muscle-strengthening workouts per week to support the musculoskeletal system.
Besides classic resistance training, consider other muscle-building activities like hill walking, cycling, swimming, lifting weights, etc.
You may also like: How Many Minutes of Exercise Per Week is Good?
Walking four miles a day is an optimal and accessible way to improve your health, boost weight loss efforts, and enhance your overall well-being.
By making walking a regular part of your daily routine and incorporating other healthy habits, you can experience the surprising benefits that walking can bring to your life.
Here are the core takeaways from the article:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!