Walking 3km For Weight Loss: A Simple Way To Get Healthier!

Anjali Jaiswal

Anjali Jaiswal
Jul 2023

2 min read
is 3km walk good for weight loss

Table of content

Welcome, fellow adventurer! Is 3km walk good for weight loss today? We embark on a quest to uncover the wonders of walking 3km daily. Get ready to lace up your shoes, step outside, and embrace the exhilarating world of walking. 

We’ll explore the countless benefits that await you on this journey – from weight loss to improved fitness and overall well-being. So, grab your walking companion or fly solo, because together, we’ll discover the joys and triumphs of taking those magical strides towards a healthier and more active lifestyle. 

Get ready to walk the talk and let the adventure begin!

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Health Benefits Of Walking 3 km Per Day: What Your Body Will Experience

  • Walking is an essential part of daily life for all humans. Of course, as humans, we only have the choice to.
  • We walk instead of utilizing our feet to go from one area to another. Although many people are aware that walking is more than just a means of conveyance, not everyone is fully aware of this fact of walking for weight loss.

What Health Benefits Does 3km Walk Offer In Weight Loss? 

Walking regularly is said to be healthier than completing hard activities sometimes! Anyway, these are a few advantages to your health from walking 3 kilometers each day. 

1. Heart Health Is Significantly Improved By Daily 3km Walking 

  • First off, walking 3 kilometers every day greatly enhances our cardiovascular or heart health. In a study involving 229 post-menopausal women, one group continued to live their normal lives while the other group took daily walks. Fitelo gives you the diet for menopause, which will surely help all the women out there to go through this period smoothly and easily.
  • So, It has been demonstrated that after 10 years, people who walked frequently had an 82 percent lower risk of developing heart disease! Heart attack symptoms, say goodbye!

2. 3km Of Daily Walking Improves Mental Attitude 

  • It has been proven that daily 3-kilometer walks can improve our own mental outlook.
  • Walking helps us connect more deeply with our surroundings because it provides us with enough sunlight and clean air. Self-improvement requires an internal link with the environment.

3. Walking 3km A Day Reduces High Blood Pressure Symptoms

  • It has been reported that hypertension can be managed just by walking daily, however, the fact remains that not many people have the time to do this simple exercise to reduce high blood pressure.
  • The American Heart Association recommends hypertension patients include aerobics, such as brisk walking as part of their daily routine.  

4. Walking 3km A Day Improves Motor Skills 

  • The two of them deal a lot with what we call motoric skills and staying active helps with balance and coordination. In order to avoid falling as we age, which causes long-term difficulties, it is also essential to have excellent motor abilities.
  • On the other hand, in order for our muscles and joints to continue functioning as they should, they too must be heavily used. Walking is a terrific exercise for these muscles, especially those in the arms and legs. 

5. Daily Walking of 3km Increases Longevity 

  • According to studies, daily walking increases longevity and lifespan, maybe because it serves as a general form of exercise.
  • In actuality, walking 3 kilometers every day not only increases our lifespans but also helps us stay healthy and active as we age and makes us less susceptible to illness! 

6. Walking 3km A Day Improves Brain Performance 

  • Walking 3km daily is exceptionally good for the brain in terms of protecting brain memory and also the ability to think clearly.
  • According to a study conducted at the University of British Columbia, regular aerobics such as walking increases the size of the hippocampus. The hippocampus is the part of the brain that deals with learning and memory. 

7. Daily 3km Walking Boosts Immunity 

  • Additionally, daily exercise helps the boost immune system. Recent studies have demonstrated that performing regular mild exercise reduces the likelihood of developing flu symptoms annually. This is due to the bodily cells’ increased ability to fend off alien germs.  

8. Maintaining Regular Metabolism Through Daily 3km Walking 

  • Another important health advantage of walking 3 kilometers every day is regular bowel movements. Movement speeds up digestion, which results in more hazardous waste being expelled from the body.
  • Also, one is more prone to experience constipation if one chooses to sit about or do nothing all day. 

9. Exercising 3km A Day Ensures Adequate Sun Exposure 

  • Bad moods can result from a lack of sun exposure, especially on cloudy or rainy days.
  • Therefore, it is advised to walk whenever the sun is out in order to obtain enough sunlight exposure and to also acquire some vitamin D! Foods that are a source of vitamin D, which is produced from exposure to sunlight, are crucial for bringing also several vitamin D-rich foods that you can consume to enrich your body with it.

10. Walking 3 Km A Day Reduces Mental Disorders 

  • Finally, because it maintains the brain operating better and improves oxygen flow within the brain, walking 3 kilometers a day minimizes mental illnesses like signs of dementia or Alzheimer’s disease.
  • Actually, prolonged sitting also causes brain fog, which gradually reduces the brain’s functioning capacity. 

How To Start Walking 3km Daily 

Follow the points to make a walking routine in your life.

1. Set A Goal

Firstly, set a goal to walk 3km daily. This goal will help you stay focused and motivated.

2. Plan Your Route

Then, decide on a route that covers approximately 3km. You can choose to walk around your neighborhood, in a nearby park, or even on a treadmill if that’s more convenient for you.

3. Prepare Yourself

Before you start walking, make sure you are wearing comfortable clothing and shoes that allow for easy movement. Dress appropriately for the weather conditions. It’s also a good idea to carry essentials such as a mobile phone, some money, and identification for safety.

4. Warm-Up

Begin your walk with a short warm-up session to prepare your muscles for the exercise. Also, you can do some light stretching or walk at a slower pace for a few minutes to get your body ready.

5. Start Walking

So, begin your walk at a comfortable pace. You can choose between fast walking, moderate walking, or easy walking based on your fitness level and preferences. Fast walking would take around 23 minutes, moderate walking around 30 minutes, and also easy walking approximately 38 minutes to complete a 3km distance.

6. Monitor Your Progress

Although, If you have a mobile phone with a walking distance tracking application, activate it to keep track of your time, distance covered, and calories burned. Also, this will help you monitor your progress and stay motivated.

7. Stay Hydrated

Remember to stay hydrated during your walk. Carry a water bottle with you and take small sips of water when needed. It’s important to keep yourself hydrated, especially during long walks.

8. Enjoy the Journey

While walking, try to enjoy the journey. Take in the sights, listen to music or podcasts, or simply appreciate the fresh air and nature around you. So, walking can be a great opportunity to clear your mind and de-stress.

9. Be Consistent

Thus, aim to walk 3km daily to make walking a habit. Consistency is key to achieving your fitness goals. Even on days when you feel less motivated, try to push yourself to go for a walk. You’ll feel great once you’ve completed it!

10. Track Your Progress

In the last Record your daily walks and track your progress over time. Additionally, seeing your improvement can be incredibly motivating and encourage you to continue with your walking routine.

Warnings & Suggestions 

  • Hence, plan where you would like to go and how long the duration is. Ensure that people you are close with are well informed of this. 
  • Thus, always carry your own identity, mobile phone, and a small amount of money wherever you go. 
  • At night, wear reflective clothing for easy identification, and always have a torch at hand. 
  • Wear sturdy footwear that is appropriate for the terrain. 
  • Stick to routes that are not off-beaten, meaning that they are populated, have electricity, and is safe in general. 
  • Stay alert at all times. When wearing earphones or headphones, set them at low volume in order to be wary of the presence of other people or vehicles. 
  • Always walk facing the oncoming traffic. 
  • When available, always walk on the paths or sidewalks. So, watch out for uneven sidewalks that could make us trip. 
  • Do not jaywalk. 
  • Cross only at zebra crosses, and only cross when the pedestrian traffic light is green. 
  • Before crossing, always look left or right for oncoming traffic. Only cross when the pedestrian traffic light is green or when there are no moving vehicles coming. 
  • Warm up or do stretches before you start to walk. 

3 Km: Average Walking Times By Age And Gender

20 to 29 Male4.89 km/h36 min 48-sec
 Female4.82 km/h37 min 16 sec
30 to 39Male5.14 km/h34 min 57-sec
 Female4.82 km/h37 min 16 sec
40 to 49Male5.14 km/h34 min 57-sec
 Female5 km/h35 min 56 sec
50 to 59Male5.14 km/h34 min 57-sec
 Female4.71 km/h38 min 11 sec
60 to 69Male4.82 km/h37 min 16-sec
 Female4.45 km/h40 min 23 sec
70 to 79Male4.53 km/h39 min 40-sec
 Female4.07 km/h44 min 12 sec
80 to 89Male3.49 km/h51 min 32-sec
 Female3.37 km/h53 min 15 sec

Factors Affecting Walking Time

Is 3km Walk Good For Weight Loss? Evidently, we all complete a 3km walk at different times. And this stems from a spectrum of factors, which include the following:

  1. The pace of walking: a faster pace leads to less walking time.
  2. Walking Terrain or incline: less time for downhill than flat terrain and uphill.
  3. Age: less time for younger people than seniors.
  4. Gender: less time for men than women.
  5. Fitness level: fit people who exercise often walk faster than beginners.
  6. Disease state: sick or injured people walk slower than healthy people; hence more time walking.

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Frequently Asked Questions

Will I lose Weight With 3km Walk?

A 3km walk, when paired with a balanced diet and consistent exercise, can facilitate weight loss. It helps burn calories and create a calorie deficit. When practiced regularly, it becomes a valuable component of a holistic weight loss plan. Consulting with a healthcare professional can ensure personalized guidance.

Is 3 km Enough For Weight Loss?

A 3km walk is a good starting point for weight loss, but combining it with other exercises and a healthy diet optimizes results. Engaging in diverse physical activities boosts calorie burn and muscle development. With a balanced diet, this comprehensive approach maximizes weight loss outcomes.

Does a Daily 3 km Walk Help You Lose Weight?

Incorporating a daily 3km walk can contribute to weight loss by burning calories and improving fitness levels. It provides a consistent form of exercise that supports a healthy lifestyle. When combined with other healthy habits, it can lead to successful weight loss outcomes.

What Are The Health Benefits Of 3km Walk?

Walking 3km daily offers numerous benefits, including improved cardiovascular health, boosted metabolism, strengthened muscles, reduced stress levels, and enhanced overall well-being. It is a simple yet effective way to support one’s physical and mental health.

Do You Have A Diet Plan For Runners?

If talk about a specific diet plan for runners, a balanced diet rich in lean proteins, whole grains, fruits, vegetables, and healthy fats is generally recommended for optimal performance and recovery.

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This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life!

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