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The Benefits Of Walking 5 Miles A Day: What To Expect

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Whether you’re new to physical activity or are a long-time fitness enthusiast, walking 5 miles a day has numerous benefits. It can improve your cardiovascular health, enhance your mood, help achieve and maintain healthy weight, and boost your energy levels.

In this article, we examine the potential benefits of taking 5-mile walks and provide practical information on how best to start a successful daily routine. We’ll cover all the essentials so that you will set yourself up correctly from the beginning. Let’s dive in!

Is Walking 5 Miles A Day Good For Your Body? — Walking 5 miles a day can bring health benefits such as improved cardiovascular health, stress relief, enhanced moods and better sleep cycles. Advantages of walking 5 miles every day also include increased energy levels and reduced risks of chronic diseases.

The Benefits Of Walking 5 Miles A Day

How Far Is 5 Miles?

Five miles is roughly eight kilometers, or about 11000 steps. For runners, it’s almost 8000 steps over the same distance, as running covers more ground per step. Knowing exactly how far you are walking each day is essential in helping to set achievable goals and track progress.

1. Steps In 5 Miles Walking

Walking 5 miles at an average 3mph pace is approximately 11000 steps. The number of steps can also vary depending on your age and gender. Let’s take a closer look at the numbers:

Activity typeMen stepsWomen steps
Very slow walk (<2mph)1718417772
Slow walk (2mph)1401414602
Average walk (3mph)1084411432
Brisk walk (4mph)92599847

The Centers of Disease Control and Prevention recommends 10000 steps daily for adults, which equals about 8 kilometers or 5 miles of walking.

2. Steps In 5 Miles Running

A person with a height of 5 feet 6 inches would take an average of 8100 steps while running 5 miles at a pace of 6mph. The number of steps while running also depends on the speed, stride length, age, and gender.

Activity typeMen stepsWomen steps
Jog (5mph)91769716
Run (6mph)77408280
Fast run (7.5mph)63046844
Very fast run (10mph)48685408

As you can see, the faster you run, the longer your stride length is and the fewer steps you take per mile.

How Often Do You Need To Walk 5 Miles To See Results?

Establishing an achievable goal and setting up an effective routine are key to seeing positive results from walking 5 miles a day. With the right approach, this can be managed even with a busy schedule in order to take advantage of all the benefits of this physical activity.

You don’t have to complete all the time in one session. Breaking your daily exercise over several shorter sessions is just as beneficial and allows for more flexibility in fitting an exercise routine into a busy lifestyle.

Walking 5 Miles A Day: Results

Aiming for brisk walks can bring you great results even when walking 5 miles a day for a month. By increasing the heart rate into the moderate-intensity range through regular walking, your body burns more calories.

Combining daily walking and healthy nutrition, you can expect to lose 1-2 pounds every week, depending on your weight. It helps with achieving sustainable weight loss goals as well as reducing abdominal fat.

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How Long Does It Take To Walk 5 Miles A Day?

Walking 5 miles a day is a great way to stay in shape, improve heart health, and burn calories. On average, it takes about 1 hour 15 minutes to walk 5 miles at a brisk pace of 4 mph. However, the time can vary depending on age, fitness level, and walking speed.

Activity typeAverage time
Very slow walk (<2mph)03:20
Slow walk (2mph)02:30
Average walk (3mph)01:40
Brisk walk (4mph)01:15

To make sure you’re getting the full benefit for your health, aim for achieving at least 150-300 minutes of moderate exercise per week as recommended by the World Health Organization. A brisk pace should be one that leaves you feeling slightly out of breath without straining too hard.

7 Benefits Of Walking 5 Miles A Day

Walking 5 miles a day can bring many physical and mental health benefits. Let’s take a closer look at them:

✅ Improved Cardiovascular Health

Walking 5 miles can improve your cardiovascular fitness and increase the heart rate and energy levels in the body. Regular walking helps to keep the heart muscles strong, which is essential for proper functioning of the human body.

It improves overall cardiovascular health and reduces high cholesterol levels in people with low-risk factors for cardiovascular diseases or stroke.

People walking five miles

✅ Better Mental Health

One of the primary benefits gained from walking 5 miles is stress relief. Regular physical activity can help to reduce cortisol levels in the body — a hormone responsible for the psychological and physiological effects of stress.

This reduction in cortisol leads to feelings of relaxation and joy. Regularly walking five miles a day can boost mood and improve overall wellbeing. Studies have found that those who take regular walks experience improved sleep quality, increased energy levels, better endurance, and lower stress levels.

✅ Weight Management

Low-impact exercise like walking helps maintain a healthy weight, as it burns calories while reducing body fat percentage. Regular walking at a pace of 5mph can help you burn many calories: approximately 90-120 calories for every mile while carrying no extra weight.

Therefore, those who take on the challenge of walking five miles a day for weight loss can expect to burn around 500 calories or more. This amount may vary depending on factors such as body weight and terrain. Nevertheless, it is an excellent way to maintain your current body weight and support any desired weight loss.

✅ Increased Energy

Walking 5 miles a day is a great way to naturally increase energy levels without relying on artificial stimulants such as caffeine. Walking can significantly speed up the body’s metabolism and allow for more fuel to be used, meaning enhanced physical and mental performance due to increased energy levels.

Regular cardio workouts such as brisk walking can also lead to an increase in muscle power, endurance, and stamina over time. All of these combined benefits will translate into boosted overall energy during the day.


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✅ Boosted Immune Function

Regular walking has been shown to significantly enhance immune function. Regular walking can improve the body’s response time in recognizing harmful substances and bacteria, leading to a stronger immunity that protects against infection. People who regularly exercise have an increased production of white blood cells, which help protect the body from viruses and diseases.

✅ Alleviated Joint Pain

Walking five miles a day is an excellent way of improving joint health and reducing chronic pain associated with arthritis. As walking is considered to be low-impact, it can help reduce the pressure put on the joints.

In addition, mobility allows for better circulation in patients suffering from joint pain due to osteoarthritis or other conditions. When these patients engage in physical activity such as walking, they experience reduced inflammation and swelling in their joints, subsequently helping in alleviation of their symptoms.

✅ Reduced Risk Of Chronic Diseases

Walking 5 miles a day can reduce your risk of developing certain chronic diseases, such as diabetes and heart disease, due to improved blood pressure levels and reduced cholesterol.

Studies have shown that brisk walking for the recommended 30 minutes per day can improve overall health and make your body stronger.

Can You Lose Weight By Walking 5 Miles A Day?

People often seek effective ways to manage their weight and improve their cardiovascular health. Walking 5 miles a day, even just once a week, can be a game-changer that burns calories and enhances fitness.

This activity can burn around 500 calories, contributing to a substantial calorie deficit over time. With a daily commitment to walking 5 miles in addition to healthy eating habits and getting enough sleep, you can work toward achieving your desired weight goals.

People are walking 5 miles a day, actively burning calories as they enjoy their outdoor exercise

Regularly taking a 5-mile walk provides an excellent balance of endurance and cardiovascular training, all while promoting fat loss and maintaining muscle mass.

Here’s a table showing the calorie burn for 5 miles depending on pace and body weight:

130 lbs413 cal385 cal361 cal387 cal
140 lbs445 cal417 cal389 cal417 cal
150 lbs476 cal447 cal417 cal447 cal
160 lbs508 cal476 cal445 cal476 cal
170 lbs540 cal506 cal472 cal506 cal
180 lbs572 cal536 cal500 cal536 cal

The table illustrates how calorie loss increases with weight. While a lighter individual will burn fewer calories, they are still reaping the benefits of daily exercise. Consistently walking 5 miles daily can contribute to a caloric deficit, which is essential for weight loss, assuming that dietary intake does not exceed caloric expenditure.

It’s this balance that often leads runners to include walking in their training and recovery programs, as it provides a low-impact way to maintain cardiovascular fitness and manage weight.


Is Walking 5 Miles A Day Considered Active?

For many people, walking 5 miles a day is considered an active form of exercise. It can be beneficial in helping reduce your waistline and improving overall health. Regular walking can have an immense impact on the body that goes beyond weight loss alone, from reducing stress levels to improving energy levels.

How Do I Train To Walk 5 Miles A Day?

For those who are looking to get in shape through walking, 5 miles a day can be an achievable goal. It is important to start slowly and ease into the program by taking short walks for increasing distances over time.

Is Walking 5 Miles Every Day Too Much?

Answering this question requires assessing a few different factors: current activity levels, fitness goals, and medical conditions. If you have never been particularly active before, 5 miles a day may be too intense. If you have experience in walking, a 5-mile route is good daily training.


Walking 5 miles a day is an excellent way to improve overall health and well-being.

Incorporating the activity into your daily routine can lead to numerous positive health benefits like improved cardiovascular health, stress relief, enhanced mood, weight management and increased energy.

Regular walking has also been linked with alleviated joint pain and reduced risk of chronic diseases such as heart disease or type 2 diabetes. All these benefits make walking 5 miles daily not only easy but incredibly rewarding in terms of physical and mental health.

Making it a habit will take patience and dedication but once you finally form that life-saving habit you can reap all these wonderful rewards for years to come! So grab your favorite tunes, put comfortable shoes on and set off for this wonderful journey!

How many miles a week do you walk? What benefits have you noticed? Please share your experience in the comments below.


  1. “Benefits of Physical Activity,” Centers for Disease Control and Prevention, (accessed December 20, 2023).
  2. David C. Nieman, Laurel M Wentz, “The Compelling Link between Physical Activity and the Body’s Defense System,” Journal of Sport and Health Science 8, no. 3 (2019): 201-217, doi: 10.1016/j.jshs.2018.09.009.
  3. Duck-Chul Lee, Russell R. Pate, Carl J. Lavie, Xuemei Sui, Timothy S. Church, Steven N. Blair, “Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk,” Journal of the American College of Cardiology 64, no. 5 (2014): 472-481, doi: 10.1016/j.jacc.2014.04.058.
  4. Freya Oswald, Jennifer Campbell, Chloë Williamson, Justin Richards, Paul Kelly, “A Scoping Review of the Relationship between Running and Mental Health,” International Journal of Environmental Research and Public Health 17, no. 21, (2020): 8059, doi: 10.3390/ijerph17218059.
  5. “Miles to Steps Calculator,” The Calculator Site, (accessed December 20, 2023).
  6. “Physical Activity,” World health Organization, (accessed December 20, 2023).
  7. Wenjing Zhao, Shigekazu Ukawa, Takashi Kawamura, Kenji Wakai, Masahiko Ando, Kazuyo Tsushita, Akiko Tamakoshi, “Health Benefits of Daily Walking on Mortality Among Younger-Elderly Men With or Without Major Critical Diseases in the New Integrated Suburban Seniority Investigation Project: A Prospective Cohort Study,” Journal of Epidemiology 25, no. 10 (2015): 609-616, doi: 10.2188/jea.JE20140190.
  8. Photo by Liliana Drew, Polina Tankilevitch, Pexels, Photos are made by Torokhtiy Media Team

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Oleksandr Zagrebelnyi avatar

Author: Oleksandr Zagrebelnyi
Running Coach Nike Run Club Kyiv

Experience: 11 years

Oleksandr is a running coach and member of the Nike Run Club coaching team for 8 years. A participant in national and international competitions at distances from one kilometer to the ultra trail. Owner of mountain trail running camps. Nowadays Oleksandr is responsible for creating running training programs for athletes of various levels, coaching personally offline and online, conducts trail running camps in the mountains, participates in competitions.

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