Walking over 3 miles an hour is classed as moderate exercise. 2.5 hours every week, so most experts suggest 30 minutes a day, five days a week or if you prefer, 20 minutes every day. If you can manage 4.5 miles per hour or uphill, thats vigorous exercise similar to light running or cycling. At this intensity, an hour and fifteen minutes a week is sufficient.
Men age 17-25 should complete 10 kms in a 120 minute period and Men 25-35 should complete 10 kms in 125 minutes. Women in the 17-21 age range, should complete 10 kms in 122 minutes with Women 25-35 achieving 127 minutes.
Over 35s Men over 35 should complete 10 kms in a 130 minute period and Women over 35 should complete 10 kms in 132 minutes.
Over 60s Men over 60, should complete 10 kms in 134 minutes with Women over 60 managing it in 137.
Safety It goes without saying, consult your doctor before starting kms, especially as you get older, if you have health concerns or have not had a recent check up.
10 kms should take about 120 minutes on average.
Calories Burned in 2 hours
Calories Burned in 40 minutes
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 30 mins
Calories Burned in 30 minutes
