Human beings are among some of the few living organisms that can walk with two legs in an upright posture. The ability to walk is something that should not be taken for granted as there are some people who are not born with or have lost that ability.Walking basically is a part of our day to day activities since one normally needs to move from one place to another. Do you know that when you walk, you engage in an important exercise? Walking is healthy as it is a great exercise to our body. Generally, there are some distances that you may just need to walk rather than using other means of transport. In some cases also it might be walking for pleasure or getting yourself in a situation that walking is the only option. This might make you have a desire to know how long it takes to walk a particular distance, like in our case, it is how long it takes to walk five kilometers.
How much time is required to walk 5 kilometers?
The time required to walk this distance may vary since some people may not be used to walking for that long. Some people are also generally weak. What determines the time taken may be age difference, physical fitness and training experience. The time an adult takes may be different from that of a child. An old aged person may not be able to walk that distance due to being weak, or others may be able to walk it but may take more time.
For an average person walking at an average pace, it takes sixteen minutes to walk one mile. This translates to about fifty minutes for a five-kilometer walk. From this information, we note that it takes fifty minutes for a middle aged person going at an average pace to walk a distance of five kilometers. This time may vary but from the research done, most people take less than an hour to complete a distance of five kilometers.
Tips to prepare for a 5-kilometer walk
- Proper footwear.
Proper footwear is very essential. Good walking shoes must be the ones with flexible soles, soft and low heels. The shoes should be flexible enough to twist and bend while walking, otherwise your feet and shins are likely to struggle with each step. Make sure the shoes fit your feet right and are comfortable.
- Good walking posture.
This is important since it creates easy breathing and also helps you to avoid back pains. The right posture is to keep your eyes forward and avoid looking down. Maintain a chin up to help you avoid neck strain.
- Socks and clothes.
The socks should be comfortable and be the ones which fit snugly. Some socks are made of high-tech fibers to prevent blisters by keeping your foot condition dry. The clothes should also be comfortable and of loose fitting for maximum movement.
- Drinking water.
It is important to carry drinking water since you are likely to get dehydrated during your journey. You should drink water to avoid being dehydrated along the way.
- Proper preparation exercise.
Prepare yourself by taking a fifteen minutes’ walk daily at an easy pace. This will help to build your strength, so you need to be consistent.
- Food to eat.
It is important to keep a balanced diet of at least two different types of food for each meal. Fresh food, for example: fruits, dairy and veggies, are also very important while preparing for the walk. It is also important to drink a boost bottle like chocolate milk to help recuperation period.
Tips to help you maintain a painless walk
There are some pains that one may experience on the way if not properly prepared. These pains must be avoided to enable the walk to be easy and of less or, if possible, no strain.
Keep your toenails cut short and nice to avoid the possibility of them to rub on your shoes in any way. This helps to avoid losing your toenails which might be painful.
Do you always get annoyed with blisters? Don’t get worried about this, just make sure you smear your feet with Vaseline foot cream or Glide before putting on your socks. This will greatly help you to avoid blisters and you will be amazed. If by bad luck you get one, clean the affected area with alcohol, using a sterilized pin, prick to drain and then you apply antibiotic cream. Cover it with a sports tape, and you will be good to go!
Benefits of walking
Walking is important, and if you do it routinely, you will find yourself putting a smile on your face and being amazed by the benefits you’ll experience. The following are some of the benefits you are likely to experience when you walk as an exercise.
- Sharpens your brain.
A study that was recently published in Annals of Neurology found that participants aged 55-88 and met the guidelines of the exercise set showed a significantly lower threat of evolving Alzheimer’s disease.
- Helps to strengthen your bones.
Great news for those who walk as an exercise is that walking reduces a risk of hip fractures and also offers bone strengthening benefits. This helps to keep you strong and physically fit.
- Enhances blood circulation.
A walking activity offers great support for your heart functions. Walking helps in blood circulation by lowering blood pressure, this reduces the risk of suffering from a stroke. This can be achieved by only having a brisk walk for just 30mins a day.
- Helps to raise your immunity.
Having a walk daily helps your body system to fend off illnesses better. A regular walk also may help you to maintain a healthy weight that helps reduce the chances of suffering from diseases like type 2 diabetes and cancer.
- Improves blood glucose levels
One study published in a journal of diabetes care showed that a short 15 minutes’ walk after a meal is effective at lowering blood sugar levels.
- Walking improves your sleep and reduces stress.
A morning outdoor walk may help you to sleep faster and sound since exposure to sunlight helps you stay in tune with your normal circadian rhythms. Walking outdoor also helps to put your brain into the state of meditation and this helps to reduce stress.
Walking is very important when you include it in your daily activities. Having noted the benefits of walking, you now know that taking a five-kilometer walk would not be a big deal but it makes you experience amazing benefits. This should help you to take the walking process positively. It is not mandatory that you go for long distance walks but so long as it is in your daily routine, you will be able to experience its benefits.