Walking is not only a great way to maintain your bone density and be easy on your joints, but it’s also an activity recommended by The American College of Sports Medicine and the American Heart Association.
To get the proper benefits of physical activity, you should aim for 30 minutes of moderate-intensity exercise most days of the week.
Walking 5 miles a day can be a fulfilling goal, particularly for those who prefer low-intensity exercises. If you can commit to walking 5 to 6 days a week, it’s an excellent way to boost your cardiovascular health and overall fitness.
On average, a healthy individual takes around 1 hour and 15 minutes to 1 hour and 40 minutes to walk 5 miles. However, the time it takes to cover this distance varies depending on several factors, including your walking speed, age, gender, fitness level, terrain, and path.
So, what’s the extent of 5 miles? 5 miles is equivalent to 26,400 feet or approximately 8.05 kilometers.
Table of Content
How To Cover 5 Miles Based On Different Time Frames?
Some people are seasoned walkers who maintain a brisk pace of 5 mph, which allows them to complete 5 miles in just 1 hour. Others might opt for a slightly slower but still steady pace of 4 mph, taking 1 hour and 15 minutes to finish 5 miles.
Here’s a breakdown of the time it takes at different walking speeds:
- Slow Walk (2.5 Kph): If you maintain a slow pace of 2.5 km/h and 60 to 79 steps per minute, it will take you approximately 2 hours to complete 5 miles.
- Easy Walk (3 Kph): At a slightly faster pace of 3 km/h and 80 to 99 steps per minute, you could complete the distance in 1 hour and 40 minutes.
- Moderate Walk (4 Kph): Stepping up to a moderate pace of 4 km/h and 100 to 119 steps per minute would mean completing the 5 miles in 1 hour and 15 minutes.
- Fast Walk (5 Kph): If you’re moving at a brisk pace of 5 km/h and 120+ steps per minute, you could finish the journey in 1 hour.
|Walking Pace||Time to Cover 5 miles Of Walking|
|Slow Walk (2.5 Km Per Hour)||2 hours|
|Easy Walk (3 Km Per Hour)||1 hour and 40 minutes|
|Moderate Walk (4 Km Per Hour)||1 hour and 15 minutes|
|Fast Walk (5 Km Per Hour)||1 hour|
Here’s intriguing info How Long Does It Take To Walk 50 Km? A Comprehensive Guide
Keep in mind that your pace can be influenced by various factors, including the terrain, treadmill vs. outdoor walking, weather conditions, your age, gender, and even your height.
The nature of the terrain can significantly impact your walking time. Walking on a flat surface will generally be faster than tackling hilly terrain. If you’re walking on a treadmill, you’ll likely maintain a more consistent pace compared to outdoor walking.
Additionally, weather conditions can affect your walking speed. Calm and cool weather conditions typically allow for faster walking compared to hot, rainy, or windy conditions.
Average Walking Time Of 5 Miles By Age & Gender
Age and gender play a significant role in how quickly you can walk 5 miles. Research shows that men tend to walk faster than women, and middle-aged individuals, on average, walk faster than younger and older age groups.
Here’s a breakdown of average walking times by age and gender:
20-29 Years Old
Male: An average speed of 3.04 km/h would take around 1 hour and 39 minutes.
Female: With an average speed of 3.0 km/h, it would take about 1 hour and 40 minutes.
30-39 Years Old
Male: At an average speed of 3.2 km/h, you could complete the 5 miles in 1 hour and 34 minutes.
Female: Maintaining an average speed of 3.0 km/h would mean a time of 1 hour and 40 minutes.
40-49 Years Old
Male: With an average speed of 3.2 km/h, you can expect to finish in 1 hour and 34 minutes.
Female: An average speed of 3.11 km/h would take around 1 hour and 36 minutes.
50-59 Years Old
Male: An average speed of 3.2 km/h results in a time of 1 hour and 34 minutes.
Female: At an average speed of 2.93 km/h, it would take about 1 hour and 42 minutes.
60-69 Years Old
Male: With an average speed of 3.0 km/h, you could complete the 5 miles in 1 hour and 40 minutes.
Female: Maintaining an average speed of 2.77 km/h would mean a time of 1 hour and 48 minutes.
70-79 Years Old:
Male: At an average speed of 2.82 km/h, you can expect to finish in 1 hour and 46 minutes.
Female: An average speed of 2.53 km/h would take around 1 hour and 59 minutes.
80-89 Years Old:
Male: With an average speed of 2.17 km/h, you can expect to complete the 5 miles in 2 hours and 18 minutes.
Female: Maintaining an average speed of 2.1 km/h would mean a time of 2 hours and 23 minutes.
Here’s fascinating information How Long Does It Take To Walk 50 Miles By Gender, Age, & Time?
How Long Will 5 Miles Take on the Treadmill?
Surprisingly, walking on a treadmill takes a similar amount of time as walking outdoors at the same average pace.
However, many individuals find treadmill walking faster due to its controlled environment with minimal interruptions and a predetermined pace.
Here’s a breakdown of the pace and time it takes on the treadmill:
|Treadmill Speed (mph)||Km Per Hour||Time Consumption For 5 Miles|
|3.0||20:00||1 Hour and 40 Minutes|
|3.1||19;21||1 Hour and 37 Minutes|
|3.2||18:45||1 Hour and 34 Minutes|
|3.3||18:10||1 Hour and 31 Minutes|
|3.4||17:38||1 Hour and 28 Minutes|
|3.5||17:08||1 Hour and 26 Minutes|
|3.6||16:40||1 Hour and 23 Minutes|
|3.7||16:12||1 Hour and 21 Minutes|
|3.8||15:47||1 Hour and 19 Minutes|
|3.9||15:23||1 Hour and 17 Minutes|
|4.0||15:00||1 Hour and 15 Minutes|
|4.1||14:38||1 Hour and 13 Minutes|
|4.2||14:17||1 Hour and 11 Minutes|
|4.3||13:57||1 Hour and 10 Minutes|
|4.4||13:38||1 Hour and 08 Minutes|
|4.5||13:20||1 Hour and 07 Minutes|
You may also want to read How Long Does It Take To Walk 500 Miles For An Average Person?
How Many Steps Are in 5 Miles?
On average, it takes around 10,000 steps to complete 5 miles. However, the exact number of steps required can vary based on your pace, sex, and body height. Here are a few examples:
- Different Pace: A man who is 6 feet tall walking at a pace of 3 miles per hour will take approximately 10,844 steps to cover 5 miles. If he increases his pace to 4 miles per hour, he will need fewer steps, around 9,259.
- Gender: In comparison, a woman who is 6 feet tall and walks at the same pace of 3 miles per hour will take approximately 11,009 steps to complete 5 miles.
- Height: Meanwhile, a man who is 6 feet tall walking at 3 miles per hour will take 10,844 steps, while a man who is 5 feet tall and walks at the same pace will need 11,690 steps to complete 5 miles.
Is Walking 5 Miles a Day Good for Your Health?
Yes, walking 5 miles a day is beneficial for your health in many ways. It’s a low-impact exercise, making it an excellent choice for individuals who cannot engage in high-intensity workouts.
Here are some of the advantages of walking 5 miles a day:
1. Improved Cardiovascular Health
Walking 5 miles a day helps you burn calories, lower cholesterol levels, and keep your blood flowing smoothly throughout your body. This reduces the risk of cardiovascular diseases and can also assist in managing existing conditions such as hypertension.
2. Enhanced Mental Health
Walking boosts the release of endorphins, which can improve your mood and overall mental well-being. Walking outdoors allows you to enjoy fresh air and relieves stress, contributing to better mental health.
3. Calorie Burn and Weight Management
Walking 5 miles daily results in calorie expenditure, and you can burn even more calories by walking at a faster pace or on hilly terrain. The more calories you burn, the greater your chances of losing weight and maintaining overall fitness.
4. Healthy Muscles, Bones, and Joints
Walking is not only beneficial for young and healthy individuals but is also recommended for seniors to maintain and improve physical health. It helps prevent age-related issues such as deteriorating bone and joint health, as well as conditions like dementia.
What Are The Cons of Walking 5 Miles a Day?
While walking 5 miles a day offers numerous benefits, it can have potential side effects if not approached with caution.
To ensure a safe and enjoyable walking experience, it’s essential to be aware of these potential challenges. Some of the side effects include:
1. Feet Blisters
Walking for extended periods, especially after a period of inactivity, and wearing inappropriate footwear can lead to blisters and sores on your feet.
2. Excessive Fatigue
Walking for over an hour without prior training can result in excessive fatigue, potentially interfering with your daily activities. Fatigue can also be a consequence of walking 5 miles daily without incorporating rest days for recovery.
3. Dehydration and Low Glucose
Inadequate water and food intake before or during your walk can lead to dehydration and hypoglycemia. These conditions can cause fatigue, headaches, and, in extreme cases, unconsciousness.
4. Irritability and Exhaustion
Excessive walking, without adequate rest, can lead to irritability and a negative mood rather than the expected benefits of a relaxing walk.
How to Avoid The Side Effects of Walking 5 Miles?
Fortunately, you can take steps to prevent the potential side effects of walking 5 miles a day. Here are some tips to consider:
- Start with Shorter Distances: If you’re new to walking or exercise, begin with shorter distances, such as 15 to 20 minutes, to acclimatize your body to the new routine.
- Find a Sustainable Pace: Identify a pace that you can sustain comfortably. Avoid pushing yourself too hard from the outset. You can gradually increase your pace as you become more accustomed to walking longer distances.
- Warm-Up First: Spend 5 to 10 minutes warming up before embarking on a longer walk. Stretching your muscles and preparing your body for the exercise can reduce the risk of injuries.
- Stay Hydrated: Always carry a water bottle with you and take regular sips to stay hydrated. You can also bring energy snacks to prevent hypoglycemia and fatigue.
- Incorporate Rest Days: Allow yourself rest days between walking sessions to give your body time to recover and rejuvenate. On these days, consider engaging in shorter forms of cardio to stay active.
- Choose Appropriate Gear: Ensure that you wear comfortable and well-fitted clothing and shoes to minimize the risk of blisters and sores.
Walking 5 miles can take anywhere from 1 to 2 hours, depending on factors like your walking speed, age, gender, and the terrain.
This activity offers numerous health and fitness benefits, including a healthier heart and the potential for weight loss.
However, it’s important to be aware of potential side effects and take steps to mitigate them, making your daily walk a safe and enjoyable experience.