Walking is a popular physical activity that provides numerous health benefits. It’s a low-impact exercise that can be done almost anywhere, making it an accessible option for people of all ages and fitness levels. One question that often arises when planning a walking route is how long it will take to cover a certain distance, such as 7km.
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How Long Does it Take to Walk 7 km By Age?
On average it takes a person about 1 hour and 20 minutes to walk 7 km at a moderate pace (4kph). However, this can be shorter or longer depending on various factors. For instance, a male can walk 7 km in a time of 01:29.57 and a female can walk 7 km in a time of around 01:30.53.
Factors such age, fitness level, terrain and weight can all affect the time takes to walk 7 km. In addition, if you walking at a faster pace or have some kind of (such as a bike or even an electric scooter), you can cover this distance in less time. Therefore, the actual amount of time it takes to walk 7 km can vary depending on the individual.
The tables below will prove you with a better estimate of your average 7 km walking time depending on your age and gender.
Average Time to Walk 7 km By Age Males
| Age | Average Time to Walk 7 km (Males) |
| 15 -20 | 01:23:25 |
| 20-25 | 01:24:14 |
| 25-30 | 01:28:54 |
| 30-35 | 01:29:43 |
| 35-40 | 01:29:57 |
| 40-45 | 01:31:35 |
| 45-50 | 01:33:13 |
| 50-55 | 01:34:16 |
| 55-60 | 01:36:36 |
| 60-65 | 01:38:14 |
Average Time to Walk 7 km By Age Females
| Age | Average Time to Walk 7 km (Females) |
| 15 -20 | 01:27:02 |
| 20-25 | 01:25:31 |
| 25-30 | 01:29:57 |
| 30-35 | 01:30:53 |
| 35-40 | 01:33:13 |
| 40-45 | 01:34:58 |
| 45-50 | 01:37:39 |
| 50-55 | 01:38:56 |
| 55-60 | 01:43:36 |
| 60-65 | 01:45:49 |
Factors That Affect 7 km Walking Time
1. Walking Speed
Walking speed is one of the most significant factors that affect how long it takes to walk 7km. The average walking speed for an adult is around 5km/hour, which means that it would take approximately 1 hour and 24 minutes to walk 7km. However, walking speed can vary greatly depending on several factors, including age, fitness level, and walking experience.
The table below gives an estimate of the time you could walk 7 km at different speeds. However, to achieve these times you would have to maintain these speeds for the duration of the 7 km walk.
| Speed in km | Intensity Level | Average Time to Walk 7 km (hh:mm:ss) |
| 2.4kph | Very Slow | 02:55.00 |
| 3.2kph | Slow | 02:16.58 |
| 4.0kph | Moderate | 01:45.00 |
| 4.8kph | Brisk | 01:25.50 |
| 5.6kph | Very Brisk | 01:14.06 |
| 6.4kph | Fast | 01:09.01 |
| 7.2kph | Very Fast | 00:58.20 |
2. Terrain
The terrain you walk on can also significantly impact how long it takes to walk 7km. Walking on a flat, even surface will generally be faster than walking on uneven terrain, such as hills or rocky paths. Additionally, walking on soft surfaces, such as sand or snow, can also slow you down.
3. Effort
The amount of effort you put into walking can also affect how long it takes to walk 7km. Walking at a leisurely pace will take longer than walking at a brisk pace, and walking with a heavy backpack or pushing a stroller will also slow you down.
Other factors that can affect walking time include stride length, the muscles used while walking, breathing, stairs, burning more calories, and walking faster. It’s essential to consider these factors when estimating how long it will take to walk 7km.
How Many Steps is 7 km Walk
The average person will take approximately 14,000 steps to complete a 7 km walk. This can vary depending on your height and stride length. Generally speaking, it is estimated that someone who is 5 feet tall will take around 11,000 steps while someone who is 6 feet tall would take closer to 16,000 steps to complete the same distance.
Calculating Walking Time
When planning a walking route, it’s important to estimate how long it will take to reach your destination. Calculating walking time can be tricky, as it depends on a number of factors, such as your walking speed, the terrain, and the weather conditions. In this section, we’ll discuss the formula for calculating walking time, conversions, and how to use a walking calculator.
Formula
The formula for calculating walking time is:
Walking Time = Distance ÷ Walking Speed
To use this formula, you need to know the distance you will be walking and your walking speed. For example, if you are walking 7km and your walking speed is 5km/h, your walking time would be:
Walking Time = 7km ÷ 5km/h = 1.4 hours
Conversions
If you prefer to use miles instead of kilometers, you can convert the distance using the following formula:
Miles = Kilometers ÷ 1.609
To convert walking speed from kilometers per hour to miles per hour, use the following formula:
Miles per hour = Kilometers per hour ÷ 1.609
If you prefer to calculate walking time in minutes instead of hours, you can convert the result using the following formula:
Minutes = Walking Time x 60
Walking Calculator
If you don’t want to do the math yourself, you can use a walking calculator. Simply enter the distance you will be walking and your walking speed, and the calculator will give you an estimate of how long it will take to reach your destination.
Some walking calculators also allow you to enter the number of steps you will be taking instead of distance. To convert steps to miles or kilometers, you can use the following conversions:
- 1 mile = 2,000 to 2,500 steps
- 1 kilometer = 1,250 to 1,550 steps
In conclusion, calculating walking time is an important part of planning a walking route. By using the formula, conversions, or a walking calculator, you can estimate how long it will take to reach your destination and plan accordingly.
Health Benefits of Walking 7 km
Walking is a great way to improve your health and fitness. It is a low-impact exercise that can be done almost anywhere and at any time. Here are some of the health benefits of walking:
1. Physical Activity
Walking is a form of physical activity that can help you maintain a healthy weight and reduce your risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. The amount of physical activity you need depends on your age, health, and fitness level.
2. Calories Burned
Walking can help you burn calories and lose weight. The number of calories you burn depends on your body weight and the intensity of your walk. A brisk walk can burn more calories than a leisurely stroll.
Here is a table that shows the approximate number of calories burned per hour of walking at different speeds:
| Walking Speed | Calories Burned per Hour |
|---|---|
| 2 mph | 204 |
| 3 mph | 314 |
| 4 mph | 409 |
| 5 mph | 497 |
3. Heart Rate Zones
Walking can help you improve your cardiovascular health by increasing your heart rate. The American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week. Walking at a brisk pace can help you achieve this goal.
Is it Good to Walk 7 km a Days
Yes, it is good to walk 7km a day. Walking 7 km per day can help you reach your health and fitness goals by providing a moderate intensity exercise that helps increase cardiovascular endurance, burn calories, and strengthen muscles.
Additionally, walking can also be beneficial for mental health as it has been linked to improved moods and stress relief. Make sure you are well prepared and listen to your body when walking 7 km. Remember, you don’t have to reach this goal all at once—you can break it up into smaller segments and spread out your daily walk over the course of a few days.
Walking Techniques and Tips
1. Posture
Maintaining good posture is essential while walking as it helps distribute your weight evenly and reduces the risk of injury. Keep your head up, shoulders back, and your chest out. Engage your core muscles by pulling your belly button towards your spine, and keep your feet pointing straight ahead.
2. Arm Motion
Proper arm motion can help you walk faster and more efficiently. Keep your arms relaxed and bent at a 90-degree angle. As you walk, swing your arms naturally back and forth in rhythm with your steps. Avoid crossing your arms in front of your body as it can affect your balance and reduce your speed.
3. Balance
Maintaining balance while walking is crucial, especially for older adults who may be at risk of falls. Keep your feet shoulder-width apart, and distribute your weight evenly on both feet. Look ahead and avoid looking down at your feet, as it can affect your balance. If you feel unsteady, slow down or stop and take a break.
Walking is a moderate-intensity exercise that can help improve your overall health and wellbeing. Regular walking can reduce your risk of developing memory problems and dementia, lower your blood pressure, and improve your mood.
Maintaining good posture, proper arm motion, and balance are essential techniques for walking efficiently and reducing the risk of injury. Incorporating these tips into your walking routine can help you achieve the maximum benefits of this moderate-intensity exercise.
Tools to Help You Track Your 7 km Walking
If you’re wondering how long it takes to walk 7km, you’ll need some tools to help you track your walking. Here are some of the most popular options:
1. Fitness Tracker
A fitness tracker is a wearable device that tracks your activity and provides you with data on your steps taken, distance travelled, and calories burned. Many fitness trackers also come with built-in GPS, which can be useful for tracking your walking route and distance. Some popular fitness trackers include the Fitbit, Garmin, and Polar.
2. Heart Rate Monitor
A heart rate monitor is a device that measures your heart rate in beats per minute (BPM). This can be useful for tracking your intensity during a walk and ensuring you’re staying within your target heart rate zone. Some fitness trackers also come with built-in heart rate monitors, or you can purchase a standalone monitor.
3. GPS
A GPS device or app can be useful for tracking your walking route and distance. Many smartphones come with built-in GPS, and there are also standalone GPS devices available. Some popular GPS apps include Google Maps, MapMyWalk, and Strava.
When it comes to tracking your walking, there are many tools available to help you. Whether you prefer a fitness tracker, heart rate monitor, GPS device or app, or a combination of these tools, finding the right one for you can help you stay motivated and on track towards your fitness goals.
How Long Does it Take to Walk 7 km Summary
In summary, it takes around 1 hour and 20 minutes to walk 7 km at a moderate pace (4kph). However, this may be shorter or longer depending on various factors such as age, fitness level, terrain and weight. Look at the table provided to get a better estimate of your average 7 km walking time depending on your age and gender.