Walking just 1 km, or 0.62 miles, might seem like a short distance. But do you know exactly how long that walk takes at different paces? And what health perks you can gain from a consistent walking regimen?
This article explores how long to walk 1 km based on your speed, the positive impacts it has on your health, plus tips to make your walks more interesting.
| Walking Pace | Time to Cover 1 km |
| Average walking pace | 13-15 minutes |
| Moderate walking pace | 11-13 minutes |
| Brisk walking pace | 8-11 minutes |
| Fast walking pace | Under 8 minutes |
As you can see, at a leisurely average walking pace, it takes about 15 minutes for most people to walk 1 km. Picking up to a brisk pace can reduce the time closer to 10 minutes.
Racewalkers and athletes may even finish 1 km in under 8 minutes. But any pace brings cardiovascular, muscular, mental, and overall health benefits which we’ll explore more below.
Mileage Metrics Based on Age and Gender
Walking paces and how long it takes to walk 1 km also differ based on attributes like age and gender. Here is a breakdown:
Average Walking Time for Females
| Age | Time (1 km) | Speed (miles/hour) | Speed (km/hour) | Avg Pace (min/mile) |
| 20-29 | 12-15 minutes | 2.8-4 mph | 4.5-6.4 kph | 13-21 minutes |
| 30-39 | 13-16 minutes | 2.5-3.6 mph | 4-5.8 kph | 14-24 minutes |
| 40-49 | 13-17 minutes | 2.4-3.5 mph | 3.9-5.6 kph | 15-25 minutes |
| 50-59 | 14-18 minutes | 2.2-3.2 mph | 3.5-5.1 kph | 17-27 minutes |
| 60-69 | 15-20 minutes | 1.9-2.8 mph | 3.1-4.5 kph | 19-31 minutes |
| 70-79 | 16-22 minutes | 1.7-2.5 mph | 2.7-4 kph | 21-35 minutes |
Average Walking Time for Males
| Age | Time (1 km) | Speed (miles/hour) | Speed (km/hour) | Avg Pace (min/mile) |
| 20-29 | 11-14 minutes | 3.1-4.2 mph | 5-6.8 kph | 12-19 minutes |
| 30-39 | 12-15 minutes | 2.8-3.9 mph | 4.5-6.3 kph | 13-21 minutes |
| 40-49 | 13-16 minutes | 2.5-3.6 mph | 4-5.8 kph | 14-24 minutes |
| 50-59 | 14-18 minutes | 2.2-3.2 mph | 3.5-5.1 kph | 17-27 minutes |
| 60-69 | 15-19 minutes | 2-3.1 mph | 3.2-5 kph | 18-30 minutes |
| 70-79 | 17-21 minutes | 1.7-2.8 mph | 2.7-4.5 kph | 20-35 minutes |
As shown, men tend to walk faster than women on average, but the pace declines with age for both genders. These charts give you context on typical 1 km completion times across various ages.
Exploring the Positive Effects of Walking
Building regular walking into your routine does much more than help you get from point A to B. Here are some of the great benefits just 30-60 minutes daily can promote:
Improves Cardiovascular Health
Regular walking reduces the risk of high blood pressure and heart disease. Walking gets your heart pumping to better oxygenate blood and improves circulation.
Helps in Losing Weight
Brisk walking can burn 200-300 calories per 30 minutes. The exercise assists caloric deficit needed for shedding excess pounds.
Improves Brain Function
Walking promotes blood flow to the brain and may generate new brain cell growth in the hippocampus. This boosts focus, memory, mood, and learning.
Increases Strength/Energy
As a weight-bearing exercise, walking strengthens core muscles, alleviates fatigue, reduces joint pain, and gives you more energy.
Improves Mental Health
The rhythmic movement, increased blood flow, and endorphins released from walking all counter stress and anxiety while elevating mood.
As you can see, making walking a habit does wonders well beyond helping you get from one place to another. It boosts physical health, mental outlook, and quality of life.
Beyond the Ordinary: Making Walking Exciting and Enjoyable
Once you’ve begun regularly walking for exercise, it’s common to hit ruts where your route and routine become monotonous. Here are three great ways to reinvigorate your walks so they stay interesting over the long haul:
Listen to Audiobooks
Not only does listening to an engaging audiobook or binge-worthy podcast make the time pass faster, but it also gives your brain a positive distraction from physical exertion. Load up a playlist before heading out.
Explore New Routes
Instead of relying on the same old tired route every day, use apps like MapMyWalk or plot out new courses in your neighborhood to add variety and let you see new sights. Trying different parks, trails, or streets keeps walks novel.
Walk with Friends
Schedule walking meetups in the park or group hikes rather than going solo. Having company and conversation intrinsically boosts enjoyment and accountability to keep up your regimen.
FAQs
Q: What’s the average number of steps in a 1 km walk?
A: Most people take 1,300 to 1,500 steps to walk 1 kilometer at an average pace. At a brisk walk, the step count is around 1,200.
Q: How Many Calories Are Torched in a 1 km Walk?
A: Walking 1 km burns approximately 50-75 calories, depending on your weight and walking pace.
Q: Is walking an effective way to lose belly fat?
A: Yes, brisk walking for 30-60 minutes daily has proven an effective means to reduce overall body fat percentage, including unhealthy visceral belly fat.
Q: Is daily walking enough for exercise?
A: Yes, a daily 30-60 minute brisk walk provides enough exercise to meet guidelines for the average healthy adult.
Conclusion
How long to walk 1 km varies based on age, fitness level, walking pace, and other factors but fitness walking is among the simplest healthy lifestyle habits to integrate. At an average pace, plan for a 1 km walk to take around 15 minutes.
Not only does establishing a regular walking practice help get you fitter and to destinations faster, but it also boosts physical health, mental outlook, and quality of life in numerous untold ways.
By varying your route, listening to audiobooks, and walking with friends, you can prevent your walks from growing repetitive for benefits that last.