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 109 minute period and Men 25-35 should complete 10 kms in 113 minutes. Women in the 17-21 age range, should complete 10 kms in 111 minutes with Women 25-35 achieving 115 minutes.
Over 35s Men over 35 should complete 10 kms in a 118 minute period and Women over 35 should complete 10 kms in 120 minutes.
Over 60s Men over 60, should complete 10 kms in 122 minutes with Women over 60 managing it in 124.
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.
5 kms should take about 55 minutes on average.
Calories Burned in 55 minutes
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 30 mins
