Walking 9 miles a day may seem like a marathon for beginners, but it’s a fantastic way to stay fit and explore your surroundings.

    Whether you’re a seasoned walker or just starting, we’ve got the insights you need to make the most of your 9-mile daily walks.

    How Far Is 9 Miles In Terms Of Kilometers?

    If you’re more accustomed to kilometers, 9 miles equals roughly 14 kilometers, which is a little over one-third the distance of a full marathon.

    To put this into perspective, if you walk on a standard 400-meter running track, you must complete approximately 36 laps to cover 9 miles.

    What’s The Duration Of Walking 9 Miles A Day?

    Walking 9 miles daily is a time-intensive commitment.

    Maintaining a brisk pace of 4.0 miles per hour (a 15-minute mile) will take 2 hours and 15 minutes to cover the distance. Walking at a more leisurely pace of 3.0 miles per hour (a 20-minute mile) would require a full 3 hours.

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    Here’s a breakdown of the approximate time it takes to walk 9 miles at various speeds:

    Walking Speed (Mph)Walking Time
    2.8 mph3 hours, 12 minutes
    3.0 mph3 hours
    3.2 mph2 hours, 54 minutes
    3.4 mph2 hours, 48 minutes
    3.6 mph2 hours, 30 minutes
    3.8 mph2 hours, 22 minutes
    4.0 mph2 hours, 18 minutes
    4.2 mph2 hours, 15 minutes
    4.4 mph2 hours, 2 minutes
    4.6 mph1 hour, 57 minutes
    4.8 mph1 hour, 52 minutes
    5.0 mph1 hour, 48 minutes
    5.2 mph1 hour, 43 minutes

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    How Many Calories Do You Burn While Walking 9 Miles A Day?

    One of the benefits of walking 9 miles a day is the calorie burn, making it the great choice for those aiming to lose some pounds.

    Your weight and walking speed play a significant role in determining the calories burned.

    You can estimate the calories burned by using METs (metabolic equivalents) for walking at various speeds and inclines. The formula to calculate energy expenditure is:

    Calories Burned Per Minute = METs x 3.5 x (body weight in kgs) / 200

    Using this formula, you can calculate the approximate calories burned while walking 9 miles at different speeds and body weights.

    For a 90 lb person, walking 9 miles burns between 450.9 and 648.7 calories, depending on speed and incline. A 200 lb person can burn between 1,002.2 and 1,216.1 calories while covering 9 miles, depending on the walking conditions.

    What Are The Benefits of Walking 9 Miles a Day?

    What Are The Benefits of Walking 9 Miles a Day
    Source: freepik.com

    Walking 9 miles a day offers a multitude of health benefits. It’s not just about covering the distance; it’s about its positive impact on your body and mind. Here are some of the top benefits:

    • Reduced Risk of Health Issues: Regularly walking 9 miles a day can reduce the risk of cardiovascular disease, certain cancers, and the risk of premature all-cause mortality.
    • Improved Cardiovascular Health: It can lower systolic and diastolic blood pressure, strengthen your heart, and boost lung capacity.
    • Muscular Strength: Walking builds bone density and strengthens your leg and core muscles.
    • Endurance: It prepares you for other endurance events like marathons and trail running by giving you “time on your feet.”
    • Low-Impact Exercise: Walking is easy on the joints, making it an excellent choice for people of all fitness levels.
    • Enhanced Mood and Mental Health: It can boost your mood, confidence, and self-esteem while reducing stress and anxiety.
    • Blood Sugar Regulation: It improves blood sugar regulation and can help manage diabetes.
    • Cholesterol Health: Walking helps decrease LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.
    • Reduced Pain: It can decrease musculoskeletal pain and improve cognitive function.

    These benefits make walking 9 miles a day an intelligent option for those looking to improve their overall health.

    Read More: How Long Should You Walk A Day To Stay Healthy? 

    How To Walk 9 Miles a Day?

    How To Walk 9 Miles a Day
    Source: Quora

    Walking 9 miles daily might not fit your regular schedule, but it’s an excellent weekend workout when you have more time. There are various approaches to incorporating these walks into your routine:

    One long 9-mile hike or walk once a week, with shorter walks on other days.
    Walking 9 miles most days of the week, breaking it into shorter walks or completing the distance at once.

    There’s no right or wrong way to achieve your 9-mile goal. Depending on your schedule, you might prefer splitting the distance into multiple sessions. For instance, walking 3 miles three times a day or 4-5 miles twice a day.

    To keep things interesting, vary your walks with brisk walking or incline intervals, especially if you’re using a treadmill.

    Structuring your walk, such as a comfortable warm-up for the first 2 miles followed by alternating between 1 mile hard and 1 mile easy for the next 7 miles, can add excitement and engage your mind.

    Staying hydrated is crucial during long walks, so carry water with you. Also, pack energy-dense snacks like trail mix or energy bars to maintain your energy levels.

    After your walks, stretch and refuel just as you would after a run. Gradually increase your daily walking distance to avoid overexertion and injury.

    Walking 9 miles a day is a significant commitment, so it’s essential to find a routine that works for you. There are various approaches you can take:

    • One Long Walk: Some prefer a single 9-mile walk once a week, allowing them to focus on shorter walks on other days.
    • Daily Walks: Highly active individuals might walk 9 miles a day most days of the week, either in one go or by breaking it up into shorter sessions.
    • Mix It Up: Vary your walking routine to prevent boredom. Incorporate intervals of brisk walking or add incline if you’re on a treadmill.
    • Hydration and Nutrition: Stay hydrated and carry water or wear a hydration pack. Bring energy-dense snacks like trail mix or energy bars to maintain your energy levels.

    Don’t worry, you don’t have to start with 9 miles immediately. Gradually increase your daily walking distance or accumulate the total throughout the day. Regardless of your approach, your body and mind will benefit from the journey.

    So, whether you’re walking to maintain your health, explore the world around you, or just enjoy some fresh air, the path to walking 9 miles a day is open to everyone. Get those walking shoes ready and embark on this fantastic fitness journey!

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