American College of Sports Medicine. Smith-McLallen A, et al. Comparative effectiveness of two walking interventions on participation, step counts and health.
American Journal of Health Promotion. Glasper A. Walk this way: Improving activity levels. British Journal of Nursing. Tips for being active with diabetes.
Accessed April 27, Department of Health and Human Services. Accessed June 9, Reducing sedentary behaviors: Sit less and move more. Move more and sit less the NEAT way. Rochester, Minn. Thompson WG expert opinion. Mayo Clinic, Rochester, Minn. June 5, See also 5K training schedule Exercise warm-up Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes?
Check your arch Buying new workout shoes? Get the right fit Choose the right walking shoes Cycle your way to better health Do you need to warm up before you exercise?
Elliptical machines: Better than treadmills? Exercise: Are you working hard enough? Exercise for weight loss: Calories burned in 1 hour Exercise: How much do I need? Exercise intensity Exercising: Does taking the stairs count? Take it up a notch Focus on fit when shoe shopping Walking schedule Healthy heart for life: Avoiding heart disease How much exercise do you need? Interval Training Kids and exercise Vary your cardiovascular workouts Exercise and opioids Interval training Aquatic exercises Step it up with an activity tracker The real secret to a healthy heart Time for new walking shoes?
Tired of walking alone? Team up! Walking for fitness: Overcoming setbacks Walking for fitness: Staying motivated Walking for fitness: Warm up, cool down Walking group Walking and trackers Walking poles Walking shoes Walking for fitness Walking with ankle weights?
Want a strong brain? This is not necessarily related to sports or fitness purposes either — many people do not own vehicles, and walking is a primary mode of transportation.
Covering 8 to 10 miles daily is not a problem for someone herding cattle on foot across the Andes mountains in South America each day. The process is a full-day task that happens naturally at the pace of the cattle. Again, this reflects a specialized grouping of the world population. In terms of the greatest distance ever walked in a single day, several individuals have covered mile range distances.
Most individuals will average much less distance daily, however, and this record serves to show what is possible rather than normal. The average miles walked per day by hikers attempting the Pacific Crest, Appalachian or Continental Divide trails provide a good benchmark for normal individuals curious about their capabilities if walking was the focus of every single day.
These trails are strenuous, however, and you must consider the terrain as a limiting factor on certain sections. A normal hiker completing any of these three big trails will cover an average of 8 to 10 miles per day, with some hikers pushing through 12 to 16 miles daily, according to TrailQuest.
That includes low days and high days, which means hikers may cover 20 or more miles one day and only a few the next. It all depends on the individual hiker and the availability of critical elements like water and food.
Looking at the thru-hiker as a reference point is productive, because it demonstrates that many individuals have the ability to hike 10 or more miles as a daily average. They are not necessarily doing every mile in a single stretch, because the hiker has all day to work through this distance. Hiking a morning and afternoon session separately is not uncommon. As a general form of exercise, walking is simple and accessible to everyone with the physical capabilities. The primary limiting component associated with the average miles walked per day is time.
Covering a reasonable distance on a regular schedule requires at least a few hours daily, whereas a short, high-intensity workout can elevate the heart rate and give you results in less than one hour each day. Walking is low intensity; it burns calories and is a great form of exercise , especially when incorporated into a broader workout routine.
Walking for one to four hours lets you cover anywhere from 2 to 10 miles, depending on pace. Working through two separate sessions daily is also a good approach to covering more miles with a nice break to relieve the joints. Dedicated walking just a few days each week lets you do longer time-frame workouts. Leave the short, high-intensity workouts for your busy days when time is limited.
Walking an average of 10, steps per day is just shy of 5 miles, and it functions as a benchmark for the minimum number of steps a normal individual should cover daily. Ace Fitness observes that walking happens naturally throughout the day and the distance covered is typically more than the miles you track during exercise.
A pioneer wagon might do miles on a very good day, if it was being pulled by horses or mules. They might do miles in a hour day. A horse will walk mph, trot about mph and gallop depending on the ability of the animal and the terrain at mph. According to the U S Cavalry, a horse can cover some miles a day, but can be pushed to double that, but then will be pretty much spent for several days while he recuperates.
I spoke to a local scout leader and was told that many of the young boys would struggle on a three or four mile hike in the mountains when carrying a full pack.
Now I see some preparedness books that tell you that when bugging out your pack should weigh up to a third of your body weight. One old friend of mine and an old special forces guy, says most people way overestimate their ability to walk in planning for bugging out. He feels that most family groups with children or elderly will travel closer to miles a day when walking cross country.
After talking with several-experienced hikers and some friends who have seen a real evacuation by foot I believe that most people over estimate the distances they can walk. This is largely the result of having to travel at the pace of the slowest member of your group.
Most family groups with young children or elderly would average closer to 5 miles a day. Young people in average shape should do 20 miles or so in good terrain for the first couple of days, then blisters, light rations and other problems will slow them down. Well, fitting into the old age and handicapped group, I carry a folding luggage cart in my truck with all the rest of my gear…. The cart will certainly carry more weight than I could carry even if I was in great shape and at a much younger age.
People need to realize they should work on endurance right now, before disaster. First hike miles on easy terrain like city sidewalks bringing only a bottle of water to see how you do.
If you can do it easily then bring it up to 5 miles next time. If it was difficult then add a half mile at a time till you can do 5 easily. After you can do 5 miles a few times easily and at a noticeably quicker pace than the first time then add a ruck sack or back pack. The weight should be light at first but still challenging. Then add distance and weight over time to continue challenging yourself.
Set an ultimate goal for distance and time like 15 miles with heavy pack in 5 hours. Build yourself up to it. When you reach 10 miles do it times a week depending on what you can handle.
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