Walking a mile: How long does it take?
Walking can form an integral part of any fitness programme. Accessible, enjoyable and requiring minimal equipment, it’s perhaps the best starting point for anyone who is new to exercise – especially since it’s a lower-impact form of movement than running. Plus, the benefits of walking are myriad.
In terms of physical health, a 2018 study of 50,000 walkers of varying ages in the UK found that regular walking was directly linked to a 20% reduction in all-cause mortality, as well as a 24% reduction in cardiovascular disease.
Additionally, a 2024 study published in the Journal of Sport and Health Science found that, for inactive men and women aged 60 and above, adding a 10-minute brisk walk to their daily routine notably increased life expectancy. A weight-bearing form of exercise, walking also helps slow bone loss which, in turn, can help reduce your risk of osteoporosis.
And, when it comes to mental health, walking charity The Ramblers found that 68% of people walk in green spaces to boost their mood. A US study, meanwhile, identified that taking a weekly ‘awe-walk’ (where you look for natural things to be amazed by) can help to improve and maintain a healthy mental state.
You are probably familiar with ‘runner’s high’ where the body releases feel-good natural chemicals like endorphins (a natural painkiller) and endocannabinoids (believed to create a feeling of calmness). Well, walking can have similar mood-boosting effects. Researchers from the University of Edinburgh who reviewed 17 existing studies found that walking in nature helped people feel positive, improved their moods and made them feel less stressed and anxious.
What affects your walking speed?
There are a number of factors that affect your walking speed. The first and most important of these is your current state of aerobic fitness. In simple terms, the more aerobically fit you are, the faster you’re likely to walk.
Another variable is the terrain. Walking on a hard, even surface like pavement is quicker than walking on a soft, uneven surface like grass. What’s more, walking up and down hills or walking while carrying a heavy bag – or both – can slow you down considerably.
What is the average walking speed?
As with running, there’s a significant difference between people’s walking paces. However, according to a study published in JAMA Network Open, the average person walks at a pace of roughly 3mph. The Centers for Disease Control and Prevention in the US, meanwhile, put the figure between 2.5mph and 4mph.
What counts as a 'brisk' walk?
Often, studies discussing the health benefits of walking refer to a ‘brisk’ walk, but what does that actually mean, and how do you achieve it?
According to the NHS, a brisk walk is around 3mph and should feel faster than a ‘stroll’. Of course, this is relative and differs depending on the individual. You might have a smartwatch that informs you about your walking speed, but the NHS also suggests using a song. It advises that if you can still talk but cannot sing the words to a song, you can tell you’re walking briskly.
How quickly can I walk a mile?
By the estimates above, it would take a slower walker (going at an average speed of 2.5mph) 24 minutes to walk a mile. An average-paced walker (going at 3mph) would tick off a mile in 20 minutes, while a faster walker (going at 4mph) could cover that same distance in 15 minutes.
It’s worth bearing in mind, though, that those times are averages based on walking on flat, hard, even surfaces. If you’re calculating how long it will take you to walk a mile in the hills, then things get a little more complicated. According to the walking charity Ramblers, the average walking speed for adult hikers is 2.5mph – but, the range is likely to be 1.5mph to 3.5mph.
What is Naismith’s rule?
If you’re a keen hiker, it’s worth getting familiar with Naismith’s rule – so named after Scottish Mountaineer William Naismith. It approximates the time it will take you to travel between two points while accounting for elevation gain.
So how does it work? Essentially, Naismith estimated that it would take an adult hiker an hour to hike three miles on flat ground. But, for every 1,000ft of elevation that you cover, you should add another half an hour to this time. So, if your hiking route is six miles long with 1,000ft of elevation, it will likely take you around two and half hours to complete the distance – that’s two hours to cover the length, then a further half an hour to account for the elevation.
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