No matter what your main training/exercising is, walking regularly and readily is essential to our physical and mental health. However, it would help if you thought of it not as a chore or a duty but as an enjoyable way to get from place to place, experience your surroundings, and make yourself healthier. For example, if your office is 1 km from your home, or sometimes you need to go shopping mall whose distance is 1 km, or you will start walking as a daily exercise, in that case, 1 km is a good start.
Usually, a healthy person usually takes 10 minutes to 15 minutes to walk 1 km. For example, if You walk at a slow pace of 4 km/h, you can walk 1 km in 15 minutes, and at an average pace of 5 km/h, it takes 12 minutes to walk 1 km. However, increasing your speed allows you to walk the distance quickly! For example, at a pace of 6.5 km/h, you’ll take 10 minutes to walk 1 km.
The walking time may vary based on various factors, including your walking speed, age, gender, fitness level, terrain, and path.
Keep scrolling to know more!
- How Long Does It Take to Walk 1 Km at Different Paces?
- 1 Km: Average Walking Time by Age and Gender
- How Long Does It Take to Walk 1 Km on a Treadmill
- How Many Steps to Walk In 1 Km?
- Is Walking 1 Km A Day Good for Weight Loss?
- Benefits Of Walking 1 Km
How Long Is 1 Km? 1 km equals 0.62 miles or 3280 feet or 1000 meters, or 1093 yards, or around 1,200 to 1,500 steps.
Is It Good to Walk 1km A Day? Yes. Recent studies show seniors can live longer by walking as little as daily. However, this study demonstrates that even modest amounts of daily physical activity, like 1 km (10 minutes), can significantly influence health outcomes in older persons.
According to a Public Health England report, a daily 1 km (10-minute) walk can improve physical fitness and reduce the risk of premature death by 15%. This investigation focused on the 40% of middle-aged British people who are physically inactive. The findings imply that even a small quantity of physical activity, such as walking 1 km, can improve health.
How Long Does It Take to Walk 1 Km at Different Paces?
The time it takes to walk 1 km depends on several factors, including walking speed, age, gender, and the terrain you are walking on. Here, we will explore the different walking speeds and the time it takes to walk 1 km at each speed.
|Walking Speed||Time for 1 km walking|
|Slow walk (4 km/h) / 60 to 79 steps per minute/ 15 minutes per kilometer||15 minutes|
|Easy Walk (5 km/h)/ 80 to 99 steps per minute/ 12 minutes per kilometer||12 minutes|
|Moderate Walk (6.5 km/h)/ 100 to 119 steps per minute/10 minutes per kilometer||10 minutes|
|Fast Walk (8 km/h)/ 120+ steps per minute/ 7.5 minutes per kilometer||7.5 minutes|
1 Km: Average Walking Time by Age and Gender
As previously stated, various factors influence walking duration via influencing walking pace. In addition, people of different ages and genders walk at varied speeds, according to a study on age and gender characteristics.
|Age||Gender||Average speed (Km/h)||How long does it take to walk 1 km|
How Long Does It Take to Walk 1 Km on a Treadmill
If you’re walking on a treadmill, the speed you set will determine how long it takes you to walk 1 km. For example, the following table shows the time to walk 1 km on a treadmill at different speeds.
|Treadmill Speed/Miles per hour (mph)||km per hour (km/h)||Time needs for 1 km|
How Many Steps to Walk In 1 Km?
The number of steps in 1 km varies depending on your stride length, walking speed, age and gender, and terrain. Generally, walking 1 km on average takes roughly 1,200 to 1,500 steps.
Is Walking 1 Km A Day Good for Weight Loss?
Several factors, including your current weight, food, metabolism, and walking speed, determine the weight you can lose by walking 1 km daily. Walking 1 km burns roughly 50-60 calories, depending on weight and walking speed.
It would help if you established a calorie deficit by burning more calories than you ingest through your diet to lose weight. For example, to shed one pound of body fat, you must burn around 3,500 calories. As a result, if you walk 1 km per day and burn an extra 50-60 calories daily, you could lose up to 1 pound of body fat every 60-70 days, assuming your caloric intake remains constant.
It is essential to note, however, that weight loss requires both regular exercise and a nutritious diet. For example, walking 1 km (0.62 miles) per day can help improve your overall fitness and may cause you to lose a small amount of weight. However, if you wish to lose weight, it is suggested that you engage in additional exercise or increase your daily kilometers traveled and modify your diet accordingly.
Benefits Of Walking 1 Km
- According to a study published in Public Health England, walking for 1 km (10 minutes) can help:
- Lowering resting blood pressure is linked to a lower risk of death from stroke and coronary heart disease.
- Increased insulin sensitivity
- By increasing energy expenditure and metabolism
- It reduces musculoskeletal problems like lower back pain, inflammation, and irritation.
- Enhancement in physical endurance
- Improved performance of everyday physical activities
- Enhancement in quality of life
- Increased body leanness and weight loss.
- Increases Self-Confidence: A 2016 study published in the journal Emotion found that walking for 1 km (10 minutes) can boost focus, self-assurance, and feelings of vitality and joy.
- Lowers the Risk of Early Death: According to recognized public health authorities at Public Health England (PHE) and the Royal College of GPs, walking for 1 km (10 minutes) at a brisk pace daily can reduce your risk of early death by 15%.
- Enhances Focus: A single session of brief workouts, such as a 1 km (10-minute) brisk walk, dramatically enhanced memory performance and focused cognitive tests, according to college students’ research published in the Proceedings of the National Academy of Sciences.
- Improves Blood Flow: Just 1 km (10 minutes) of walking daily can enhance circulation and protect against vascular disease.
- Burns Calories: A 1 km (10 minutes) brisk walk can burn between 50 to 60 calories. You might burn more than 1,000 calories weekly by walking 1 km thrice daily.
- Lowers Blood Sugar: According to research published in Diabetologia, a 1 km (10-minute) walk after eating can help lower blood sugar levels.
Overall, 1 km walking daily can lead to improved fitness, ease of performance of everyday activities, improved quality of life, and a reduced risk of mortality and many health conditions. In addition, it is an achievable and accessible form of physical activity that can benefit many individuals, including those with disabilities and long-term conditions.
The time it takes to walk 1 km varies depending on several factors, including your age, fitness level, and the terrain. A moderate-paced walker takes about 10-12 minutes to walk 1 km. However, some people may be able to walk 1 km in less time, while others may take longer. If you are new to walking, starting slowly and gradually increasing your speed and distance over time is a good idea. Walking is a great way to exercise and improve your health, so don’t be afraid to start!
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