Want to burn your calories early without any hard exercise? Walking is the best way to get back in shape by giving time! Today, we will discuss how long does it take to walk 7 miles daily.
Usually, a healthy person takes approximately 1 hour and 45 minutes to 2 hours and 20 minutes to walk 7 miles at a speed of 3 km/h.
If you are new to this, you must start with small steps. It means you have to reach milestones of 1 km, 2 km, and 3km and move towards 11.26 km (7 miles).
Here are some factors we need to consider while measuring the time it will take to walk 7 km.
Age
Age means the energy and natural capability of a person to do something. Fitness helps enhance activities but still has some effect on fitness.
Because of his age, it can be challenging for an old person to walk 7 miles<span style=”font-weight: 400;”>. If he used to walk daily from an early age, it would be much easier to achieve the goal than for a person of the same age.
Gender
Gender is again a factor that is influenced by natural traits. Men have a greater tendency to walk longer than women.
| Gender | Distance (Miles) | Average Speed (MPH) | Walking Time | |
|---|---|---|---|---|
| Male | 7 | 3.5 | 2 hours, 10 min | |
| Female | 7 | 3.5 | 2 hours, 20 min |
A woman can compete with men, but she cannot reach the limit of steps that a man covers at the same time. Height is a factor that can help women win.
Height
Height is important to determine the steps. A person with long legs can take steps longer than a person with shorter legs.
The other factor often neglected is tiredness. A person with more than 6 feet of height finds it hard to walk because it’s hard to keep the spinal cord straight for a long time.
Combining both factors can tell us what the actual speed of that person will be. So here is the table that shares the details of time and steps according to height:
| Height (inches) | Female Stride Length (ft) | Male Stride Length (ft) | Female Step Count | Male Step Count | Time to Cover 7 Miles (minutes) |
|---|---|---|---|---|---|
| 60 (5'0") | 24.78 | 24.9 | 1,492 | 14,842 | 2 hours, 10 minutes |
| 64 (5'4") | 26.43 | 26.56 | 1,398 | 1,392 | 2 hours |
| 68 (5'8") | 28.08 | 28.22 | 1,316 | 1,310 | 1 hour, 50 minutes |
| 72 (6'0") | 29.74 | 29.88 | 1,243 | 1,237 | 1 hour, 45 minutes |
| 76 (6'4") | 31.39 | 31.54 | 1,178 | 1,172 | 1 hour, 40 minutes |
Stride/Step length
Every person has a different stride length. Some people have a short stride, and some have a long stride. It doesn’t mean that you should take longer steps.
If you increase the stride length more than normal, it will make the walk harder. You can’t achieve your goal because you will get tired early.
Fitness
Fitness affects a person’s ability to walk. It can be difficult for a bulky person to walk 7 miles because his body is not used to such activities.
The weight of the body is on the legs. When a person walks, the legs have to take him long. The heavier the weight, the less distance it can cover.
If someone is determined to walk 7 miles daily, he needs more than a bulky person.
Walking speed
We all know the relationship between speed and distance from a young age. If you want to achieve your goal, your speed needs to be fast.
The average walking speed of a healthy person is an average of 3 km/hour. You can also use a pedometer to measure your speed.
If someone walks faster, they can cover the same distance easily. If someone loves brisk walking in a relaxed mood, it needs a different time.
Posture
The posture can make you quit walking. While walking, we need to keep our feet straight. Otherwise, it will cause us body pain.
Initially, you think it is more painful than your normal posture. With time, it will help you increase your stamina.
Weather Conditions
Walking on hot summer days is hard because of the sun’s heat. On the other hand, it increases strength. The temperature above 30 degrees Celsius makes it hard to walk.
Similarly, on severe cold days, bones cannot move properly, making it hard to walk. If you are a newbie, it will be hard for you to make a routine during this time.
Spring is the best time to make a routine of walking because the weather is perfect for going for a walk.
Location
The location you choose will determine your walking pace. If you walk uphill, it will be hard for you to walk. It takes more than a normal one.
You cannot walk faster in that place and must put in more effort. If you are walking on plain ground, it takes less time to cover the distance than walking uphill.
How many steps are there in a 7-mile walk?
The steps determine the distance and time of the walk. First of all, we need to find the time that we will need to cover the required distance.
The average number of steps in a walk of seven miles is 14,000 steps. In this case, we assume that the person is healthy.
The average stride length, in this case, will be 2.2 feet for females and 2.5 feet for males. It varies from person to person. You can also calculate the number of strides.
How long are 7 miles in minutes?
Walking time varies from person to person. Knowing the estimated time to set a target to achieve the daily goals is also important.
It takes almost 2 hours and 20 minutes to cover the distance of 7 miles. The time depends on the number of strides and steps.
You cannot cover this distance in less than 1 hour 30 minutes by walking. It will create a problem for your health as well because you will not take rest during this.
Walking 7 miles a day burns how many calories?
A daily 7-mile walk can burn up to an average of 778 calories for a bulky person. It becomes less for the slim and smart person.
You can use our calculator to calculate the daily calories you will burn with a walk of 7 miles daily.
| Gender | Average Weight (KGs) | Calories Burned (7 miles) | |||
|---|---|---|---|---|---|
| Male | 88.4 | 778 | |||
| Female | 75.2 | 662 |
How long does it take to walk 7 miles on a treadmill?
You can adjust the speed on the treadmill to achieve your goals early. Assuming a 3-mile-per-hour speed will take 1 hour and 10 minutes to cover a distance.
| Speed (mph) | Time (minutes) | |
|---|---|---|
| 2 | 210 | |
| 3 | 140 | |
| 4 | 105 | |
| 5 | 84 | |
| 6 | 70 | |
| 7 | 60 | |
| 8 | 52.5 | |
| 9 | 46.67 | |
| 10 | 42 |
Is 7 miles a lot to walk?
Yes, it is a challenging task to walk 7 kilometers. If you are going to start walking, you need to consider your age, height, and other factors.
The thing that helps with your walking routine is taking small steps. You need to set small milestones before setting a goal to walk 7 miles a day,
Every week, you need to add 500 steps to your walking routine that can gradually help you to achieve your target of 7 miles a day.
Benefits of a 7-mile walk
Consistency is key to getting health benefits.
Here are some health benefits of walking 7 miles or more than 10,000 steps daily:
1. Blood Pressure
The study shows that walking more than 10,000 steps daily will lead to a significant improvement in blood pressure after six months
2. Keep you in shape
After walking for six months, you can lose 4 kg in weight. 4 kg seems small in number, but in actuality, it has a large impact.
3. Calories burned
The long walk means you have to put in more effort. On the other hand, it will benefit you the same. You will burn more calories by walking 7 miles a day.
4. Bone strength
The study also investigated whether walking 7 miles daily increases bone strength and mineral density. It helps to keep you strong in old age.
5. Mental Health
Walking daily will help you improve your mental health. The improvement in blood flow can make your mind stronger and more focused.
6. Focus
Your body needs an optimum level of oxygen to keep you active. If not, you will not pay attention to any type of work. When you get enough oxygen, it will help keep you active all day.
7. Moods Balance
The walks help to balance the hormones in the body. The hormonal balance leads to a balance in the moods of the person the whole day,
Tips for Walking Routine
Here are some tips for walking 7 miles:
- Take 1 to 2 bottles of water with you because it is important to energize yourself after intervals
- If you feel muscle pain and pain in your legs in the first week, you need to continue your routine. Sometimes, there are blockages in your body, and you feel pain when blood circulation improves in those areas.
- Keeps you straight while walking. Incorrect posture can lead to serious injuries to the muscles.
- Set small milestones on a weekly basis. Don’t be in a hurry to walk 10 kilometers in one day. Start with 1 km, then 2 km, and increase it gradually.
- Be consistent in the walk; otherwise, you cannot get the desired results.
- Diet is one of the most important things for a regular walk. If you include enough fiber and carbohydrates in your daily diet, walking will be easy.
- Remember that you don’t need to try to cover the distance early. You have to change your milestones in the initial stages. The reason is that you will get tired from walking fast in your initial stages.
- If you feel your heartbeat get faster, sit and relax your body. Don’t make it faster by continuing your walk. It can have a negative effect on your body.
- Inhale as much oxygen as you can. It helps you to keep your mind and body active the whole day.
- Don’t increase the length of your stride. You need to walk normally. The increase in stride length will increase the pain in your legs. Furthermore, you can’t walk more with this posture.
- The grassy path is best for walking. If you want to go running, choose a plain path.
Should we do any other exercise with a walk of 7 miles?
It all depends on how much time you have in your daily routine. Walking is a vascular exercise, and if you do it daily, it contributes a lot to your health.
If you want to increase the strength of your muscles and body, you can do other exercises with it. It will add value to your walk, but it is not important. You can simply go for a walk to maintain your health.
How can you make a walking routine?
1. Start with the small steps.
You must find the steps and walking pace that match your physical fitness level. After that, you need to set small milestones.
You don’t need to try to walk 7 miles on the first day. You need to follow your milestone for up to 1 to 2 months. When you feel comfortable with that, add more steps to your walk.
2. Listening to music
Listening to music makes you happy, but it doesn’t relax you. You miss the chance to hear the natural sound of nature in the morning.
You have to decide whether you are comfortable with the sound of music or nature. Nature`s sound makes you more focused on your goal.
3. Take a friend with you.
Friends help to make your habit more strong. When you take your friend with you, you can cover the same distance easily, regardless of the route you choose.
Friendship empowers you to accept challenges. You will put in more effort and get used to walking. So, starting with your spouse or someone you love is recommended.
4. Walking barefoot
Walking barefoot on grass reduces stress, improves sleep, and increases immunity. Additionally, it makes your heart calm and relaxed. It’s a direct connection with nature that affects physical and mental health.
You need to choose a chemical-free area. You will get solutions to all your problems with a single walk in your daily routine.
Final Thoughts
Now you know how long it will take to walk 7 miles. Not only that, you need to keep all those factors in your mind. Your pace and time can be different, so you don’t need to worry about that.
You need to follow the walking tips that will save you from any type of injury during your walk. Morning is the best time to walk because of natural phenomena.
You can still do it in your free time, but be consistent! Consistency leads you to unlock many health and mind benefits from the walk, even if it is short.
Frequently Asked Questions
How long does it take to walk 7 miles on average?
An average person walking at a moderate pace (4-5 km/h) takes 1 hour, 40 minutes to 2 hours 20 minutes to walk 7 miles.
What factors affect walking time for 7 miles?
It depends upon walking pace, terrain, fitness level, age, height, and many other factors. The other imporatnt thing is a posture to optimize the speed of walk.
Can I estimate my walking time for 7 miles?
Yes, use the average pace of the person:
- Leisurely pace (15-20 min/km): 2-2.5 hours
- Moderate pace (10-15 min/km): 1.5-2 hours
- Brisk pace (7-10 min/km): 1-1.5 hours
Are there resources to track my walking progress?
Fitness trackers and smartphone apps can help you track your walking pace, distance, and time.
Is it safe to walk 7 miles if I’m not very fit?
Walking can be a safe activity for most people, regardless of initial fitness level. You need to start by setting small milestones and move to the main one. It helps to increase the strength of your heart to support you to walk long.
