How To Walk 2 Miles Per Day – 9 Health Benefits

Walk 2 miles per day every day. Are you seeking low-impact exercise to help you get in shape, improve your health, and reduce body fat?

The benefits of walking 2 miles daily has long been proven to be one of the best forms of physical activity, but do you know exactly how much walking it takes to benefit from it?

If not, no worries! We will tell you everything there is to know about how to walk 2 miles a day.

Walking 2 miles Per Day. A Simple Way to Incorporate a Healthy Habit Into Your Life. #2miles pic.twitter.com/VtJ12uypTZ

— Coach Stephanie Holbrook (@sholbk) May 31, 2023

Not only can this be an enjoyable outdoor experience, but we have nine great benefits explicitly designed for anyone wanting to improve their cardiovascular fitness, lose body fat, and much more.

So put on some comfortable shoes and join us as we explore the many rewards associated with this simple daily walk.

How Long Does it Take to Walk 2 Miles?

It takes the average person between 35-45 minutes to walk 2 miles, depending on their walking speed and terrain.

Walking two miles is a great way to get some moderate exercise and help improve your overall fitness.

Regardless if you are walking or running, 2 miles length equal 2 miles.

If you are just starting with walking as a form of exercise, it is best to start slow and gradually increase the distance over time.

What Should My Walking Speed Be for a Brisk Walk?

The ideal walking speed is based on the individual’s pace and fitness level. Generally speaking, a lower speed is recommended for beginners or those who are out of shape.

As you become more comfortable with walking, it is important to gradually increase your speed for maximum benefits.

A reasonable goal for an average adult would be to walk at around 3 miles per hour, or 20 minutes per mile.

This rate allows for a good balance between exertion and comfort, as well as providing health benefits without overexertion.

What is a Good Average Walking Pace for an Average Person?

A good average walking pace for the average person is around 3 miles per hour, or 20 minutes per mile.

This allows you to get the maximum benefit from your walks without overexerting yourself. Additionally, it is essential to listen to your body and adjust your pace as necessary.

If you find yourself tiring quickly and needing more rest, reduce your speed until you can continue with a comfortable pace.

Nine Benefits of Walking 2 Miles Per Day?

Walking just 2 miles daily can be a game changer for your health, happiness, and overall well-being.

Not only does it keep your heart healthy and your weight in check, but it’s also an amazing stress reliever. Think about it – walking is a chance to get outside, soak up some vitamin D, and connect with the world around you.

Plus, it’s a chance to de-stress and unwind after a long day. Whether you’re walking solo or with a friend, it’s a great way to get some fresh air and clear your head.

So why not lace up those sneakers and take a stroll today? Your body (and mind) will thank you!

Improved heart health

Are you ready to take your heart health to the next level? It’s time to start pumping up those cardiovascular workouts with your 2-mile walk. Walking has proven to make the heart stronger and healthier.

Lower blood pressure

Your blood pressure might be lowering as we speak – not because of my writing skills (although they are pretty great). Still, because of the cardio exercise steps you’re taking towards cardiovascular health. Walking and putting one foot in front of the other are the best ways to improve your heart health.

It doesn’t matter if you are fast or slow. Two miles is the same distance for a runner as walking. Moving your body over that distance has been shown to lower the instances of heart disease in adults.

Increased energy levels

Are you feeling sluggish and drained lately? It’s time to turn up the energy! Whether it’s getting enough sleep, eating a balanced diet, or exercising regularly, there are plenty of ways to boost your vitality.

Get our steps in early, and go for your two-mile walk early in the day. It takes a couple of weeks to gain fitness. But once you have it you will be like the Energizer Bunny and able to go all day.

Reduced stress

Along with the physical benefits, there are mental benefits as well. Stress can be a pesky little bugger that invades our lives at inconvenient times. But fear not, my friend. Your mental health is just a walk away.

Walking is one of the best ways to get rid of feelings of stress. Burn off stress from taking a brisk walk. The faster pace will burn off all adrenaline from the stress that you might be holding on to.

Walking is also a great stress-prevention technique. Walking at a leisurely pace will help keep you calm before stress arises.

While walking at a slower pace, take time moment to practice some deep breathing exercises or say a calming mantra during your walk.

This will make each mile of your two-mile an opportunity to calm your nervous system. Stress reduction is one of the many benefits of a walk.

Improved body posture

Are you tired of feeling unsteady on your feet? Or maybe you catch a glimpse of yourself in the mirror and notice that your shoulders are always rounded forward? It’s time to focus on improving your body posture and balance!

Going for a walk will not only will you look more confident, but you’ll also feel more confident. Plus, proper posture can alleviate chronic neck, shoulder, and back pain.

Even if you have some physical limitations, most people can start walking and work up to the full two-mile distance. This will help your posture and overall health.

When you walk a long distance, think about activating your core abdominal muscles and glutes with every step you take.

Stand tall with your shoulders back and chest up. Each walk will have a positive impact on your posture and physical health even while you are not walking.

Weight loss

Do you want to lose weight and shrink your waist? Losing weight can be a mentally and physically daunting task.

One of the best things about walking. Walking burns calories, improves digestion, and makes you look good in your birthday suit.

Walking at an average time and average pace, most people are burning fat as their primary source of fuel.

Sticking to a regular walking schedule will help you maintain a healthy weight.

This doesn’t mean you can eat pie every day, but the more calories you burn from walking, the slimmer your waistline will be.

Strengthened muscles

Do you want a great butt and nice abs? You don’t need to worry about how many calories you burn on a treadmill in a gym. A healthy lifestyle of walking will give you strong muscles.

Walking uphill is just like strength training for your legs. It will give you a healthy body and great booty that most gym goers crave. So, let’s grab your water bottle, put on your walking shoes, and hit the trails. Your skinny jeans are waiting for you.

Better sleep quality

Walking is a great way to improve your sleep. Regular walking has been shown to reduce the time it takes to fall asleep and improve sleep quality.

It helps reduce stress levels and releases chemicals like serotonin which helps you relax and prepare for sleep.

Walking outdoors also helps reset your body’s circadian rhythm, allowing you to get better rest at night

Improved Balance

People walk for many reasons. As we age, improved balance is one of the most important reasons. The two-mile walk is the perfect distance to maintain your balance.

If you have poor balance, start out your walk on a flat surface. As your balance improves add a little dirt trail mixed in. The more you graduate from flat surfaces to uneven terrain the more your balance will improve.

How To Preparing for Your 2 Miles Walk

Get ready to lace up your sneakers and hit the pavement because it’s time to prepare for your two-mile walk!

The great thing about walking is that it doesn’t take a lot of gear. Whether you’re a seasoned walker or a newbie to the sport, it’s important to ensure you’re properly equipped.

Get the right shoes and clothes

Ready to hit the gym but not sure what to wear? Don’t worry; getting the right shoes and clothes is key to a successful walk.

First things first, make sure your shoes fit properly and offer enough support for your chosen exercise.

You don’t need to be a runner to get shoes at a running store. Most local running stores will check out your stride and your feet.

They will ensure you have proper shoes that will keep your feet happy as you put in the miles.

Next, get clothes that are comfortable. Comfortable clothes are a must for putting in your two miles. You want to be able to move and breathe while walking.

Loose-fitting clothes that wick moisture are the best.

Plan a Route

Are you ready for a walking route adventure in the great outdoors? Let’s plan a route that will keep you motivated and energized! Let’s look through the several factors that you want to look into as you pick your first route.

First, let’s think about what interests you – do you love nature, or are you drawn to the hustle and bustle of the city?

Next, It’s essential to pick a route that is easy to access, is appealing, and excites you so that you can stay motivated as you adopt a daily routine. If you are just starting out, stick to a slower pace.

Thirdly, Pick a route that meets you at where your fitness level is at. Start slowly if you are new to an exercise program.

Walking a hilly terrain, walking uphill or downhill, isn’t necessary to start out, especially if you are new to fitness walking.

Tips on walking 2 miles a day

Walking two miles per day sounds great. Most people can wrap their heads around what it takes to walk two miles in forty minutes.

Even if a picture of how long it takes, it can sometimes be hard to get started. Here are some tips for developing a two-mile walking routine.

Mark Your Calendar

Put our walk time on the calendar. Most people have more energy in the morning. If this is you, then plan your walk early in the day.

If you are a night owl, plan your walk in the evenings.

Have Realistic Expectations

If are new to fitness or overcoming an injury you likely have less energy than a fit and healthy person. Cut yourself some slack. You may not be able to cover the whole two miles when you start. That is ok.

Start out with 15 minutes of exercise. Don’t worry about the distance you cover. You don’t need to walk fast, just walk.

After you develop some endurance and 15 minutes is easy, then go for a 20-minute walk each day. As you improve, keep adding in time up to 40 minutes.

Once you reach the forty-minute mark, focus on walking faster to get in the two miles at forty minutes. Soon it will be your normal speed to walk a 20-minute mile.

Does Walking 2 Miles Per Day Help You Lose Belly Fat?

How much weight and belly fat you can lose largely depends on your activity level, which walking will help, but also your diet, stress levels, sleep, genetics, and more.

Walking has many health benefits, weight loss or losing belly fat is just one from a long list of benefits.

Walk 2 Miles and Keep a Log

Log in your walks. This will give you an opportunity to keep yourself honest in the work you are doing. You will be able to see over time the improvements you are making.

When you start you might be walking a 30-minute mile and the next thing you know you are down to a 20 min/mile then down to a 15 min/mile. The next thing you know, you will be training for your first 5k.

Follow a Training Plan

Training for an event with a specific distance and date is a great motivator to get out the door and train.

Hire a Coach

Recovering from an injury or in poor health. Hiring a certified personal trainer or coach (me)is a great way to get the support you need to ramp up slowly to your two miles per day.

Have a Walking Buddy to Walk Two Miles With You

I am a social butterfly. If you are like me, you love being around people. Exercising with a walking or hiking group is a great way to have some accountability and sociability during the day.

There is nothing like a fun and exciting conversation that motivates you to walk faster.

Joining a group is a great way to hang out with friends while improving your health.

Put on your headphones to Walk 2 Miles

Listening to music, a book on tape, or podcasts, while you are walking, can help you get out the door.

Walk 2 Miles with Your Dog

Man’s best friend, your dog, will love you even more if they are part of your walking routine. They will love you for it. They might even be so tired not to bark at the UPS drive when you do.

In conclusion

All things considered, it doesn’t matter how long does it take to walk 2 miles? The only competition out there is with yourself, to make yourself the best version of yourself.

Tweet It! #milesperday

You certainly don’t need to worry about how fast anyone else is. During your walk, spend your time to pat yourself on your back because you are doing something great for your health.

Regardless of the time, you will reap many benefits if you adopt a routine to walk two miles each and every day.