Trying to improve your fitness level? A brisk walk of 3 miles a day is a great way to get started. Walking at a brisk pace elevates your heart rate and regular walking is hugely beneficial for your overall health.
Reduced blood pressure, improved mental health, and weight loss are just some of the many health benefits of being active. But how far do you need to walk daily to start seeing results? Walking 3 miles a day is a good target if you’re ready to make a commitment. 3 miles takes about an hour of walking and it’s approximately the same as walking 5K every day.
Building a daily routine of walking is one of the easiest ways to hit your weight loss goals.
How Far Is 3 Miles?
If you prefer the metric system, walking 3 miles a day is approximately the same as walking 5K a day.
One kilometer equals 0.62 miles, so 5 km = 3.1 miles.
How Long Does It Take To Walk 3 Miles A Day?
How long it takes to walk 3 miles will depend on your walking pace. It’s a good question to ask – you’ll need to know how much time to set aside every day for your exercise session.
How long it takes will depend on your walking speed. Some people can walk 3 miles in less than an hour and others will take a lot longer.
When you’re walking for fitness, it’s best to walk at a brisk pace – that’s a pace where you’re still able to talk and walk but your heart rate will be elevated and you’re making a conscious effort to walk quickly.
It takes most people one hour to walk three miles on good paths at a brisk walking pace. Add extra time for elevation climbed, or if you’re starting from a low fitness level.
You don’t need to walk 3 miles a day all in one go. An elderly gentleman I know splits his walking routine up into 3 one mile laps of the town. With his little dog, he walks around the town once after breakfast, once after lunch, and the last walk of the day just before the sun goes down.
Find out more about how long does it take to walk 3 miles.
How Many Calories Do You Burn Walking 3 Miles A Day?
The average person burns 240 calories walking 3 miles at a typical brisk walking pace of between 2.5 to 3.5 miles per hour. That’s 1680 calories per week if you’re walking 3 miles every day.
Calorie burn increases significantly if you’re overweight or obese, or walking at a very fast power walking pace. Use our calories burned walking chart to find out how many calories burned walking 3 miles at different walking speeds.
If you know your walking pace, weight, and time spent walking, you can use the calories burned walking calculator to get an accurate result.
The calculator uses metabolic equivalents to work out calories burned. MET (metabolic equivalent of task) is a measure of the relative energy cost for a period of activity.
It’s an easy way to compare different activities and the amount of energy used.
1 MET represents the amount of oxygen consumed while sitting at rest and is equal to 3.5 ml O2 per kg body weight x min.
Find out more in this related post: Calories Burned Calculator: Walking, Running, Exercise & Fitness
If you’re using a fitness tracker, most trackers will give you an estimate of calorie burn at the end of your workout. Compare it with the results from the calories burned walking calculator.
How To Start Walking 3 Miles A Day
The best thing about walking is that it’s a simple form of physical activity with no special gear or equipment required. All you need is a pair of comfortable shoes and the right attitude to get started.
Lace up your trainers or walking shoes and head out the door!
Of course, it’s always good to get as much advice as possible before starting a walking program – fortunately, you’ve come to the right place! This site is full of advice for new walkers.
Get started with these articles:
- How To Start A Walking Program For Beginners
- How To Get Results: Walking For Weight Loss
- Walking For Weight Loss Plan – Fat Busting Workout Schedule
Recommended Walking Distance
Walking 3 miles a day increases your activity level and will improve your cardiovascular fitness. You’ll be hitting the recommended level of at least 150 to 300 minutes a week of moderate-intensity aerobic physical activity.
Add some strength training to your workout routine such as these bodyweight exercises twice a week and you’ll notice some huge changes to your fitness level and muscle strength.
Is Walking 3 Miles A Day Enough Exercise?
It depends on what you’re trying to achieve. Regular walking helps with weight loss and comes with a huge list of health benefits. Some people start a walking plan to get fit and then progress to running for weight loss or hiking.
As you get fitter you can add some hills or try walking longer distances. Extra miles will help to shift those extra pounds!
Can I Lose Weight By Walking 3 Miles A Day?
Walking is a terrific aid for losing extra weight. You can burn almost as many calories walking compared with running.
On average, running burns calories at a rate of 100 per mile. Walking will burn about 80 calories per mile, proving it’s almost as good for calorie burn.
Of course, walking can take up more time than running but it’s a lot more accessible if you haven’t exercised for years or you’re carrying a lot of excess body fat.
Plus walking is a low-impact exercise with a lower risk of injury – no one wants to get injured when they’ve just started an exercise program.
Related post: Walking or Running: Which Is Better For Weight Loss?
But Will You Lose Weight Walking 3 Miles A Day?
Weight loss depends on burning more calories than your body needs for its daily activities. For most people, it’s best to combine walking with a healthy eating plan when you want to lose weight.
A calorie deficit is where the number of calories burned exceeds the number of calories consumed. If you create a calorie deficit of 3500 calories you will burn one pound of fat. At least that’s the theory – discover in detail how walking for weight loss walks.
By walking 3 miles a day you can expect weight loss of about half a pound a week – more if you combine walking with improving your diet.
When you’re losing weight don’t reward yourself with calorie-rich treats. Try these non-food treats instead.
Related post: What To Eat After Walking To Lose Weight
Is Walking 3 Miles A Day Too Much?
This will depend on your current fitness level and if you can commit to walking 3 miles every day. It’s better to walk one mile regularly every day than to walk 3 miles just a couple of times a week.
Walking 2 miles a day is a good idea if you’re new to exercising. Get into the habit of a regular 2-mile daily walk before stepping up to the 3-mile distance.
How Soon Will I See Results From Walking?
Most people will find their bodies take 1-2 weeks to adjust to their new walking regime before they start to lose weight. This weight gain is caused by water retention.
It’s temporary, and as your body adjusts to walking, you’ll start to lose weight.
If you haven’t lost any weight after 2 to 3 weeks, the cause could be your diet. If walking is making you hungry, make sure you’re filling up on healthy low calorie snacks – don’t reach for the biscuit tin!
Related post: Why You’re Not Losing Weight Walking
How Many Days Of The Week Do I Need To Walk?
A daily habit may help you stick to regular routine but some people will benefit from taking one to two rest days a week.
Walking is low impact but you can still get tired from doing too much too soon. Take a rest day if you need one! It’s the best way to make sure you don’t overdo it!
Related post: The Importance Of Rest, Sleep And Recovery
Health Benefits Of Walking 3 Miles A Day
Regular walking is extremely beneficial for your health – our bodies are designed to move, not sit on the couch or at a desk all day.
Here are just some of the health benefits of walking:
- Improved cardiovascular fitness
- Lower cholesterol levels
- Reduced risk of heart disease, stroke, and type 2 diabetes
- Stronger muscles and bones
- Better balance and coordination
- More energy and improved mental health
Find out more about these evidence-based health benefits of walking an hour a day.