How Long Does It Take To Walk 4 Miles?

How Long Does It Take To Walk 4 Miles

Walking is an aerobic activity to keep your mind and body healthy. Despite age limitations or fitness levels, it works well to improve the quality of your life.

If you are someone who is not into hard exercises then walking seems a great option to start with.

To keep yourself active, add more steps to your day, for that opting for a 4-mile walk is an easy trick.

The time duration of walking 4 miles will be different depending upon your fitness. But most participants often look for standard time or how long it takes to walk 4 miles.

This article will cover the effectiveness of walking 4 miles and other aspects of it.

How Long Does It Take To Walk 4 Miles?

The time duration for a 4-mile walk depends on your weight and fitness level.

But the standard calculated time is between 1 hour and 20 minutes approx., for 4 miles walk. Walking speed can also fluctuate at this time.

On the initial days of your walk routine, your pace may be slow which will eventually get better as per your stamina and determination.

The below-mentioned stats will give you a rough estimate of how long it takes to walk 4 miles.

Walking Speed (per hour)Time To Walk 4 Miles
1 Mile4 hours
2 Miles2 hours
3 Miles1 hours 20 mins
4 Miles1 hour

This time doesn’t include your warm-up or breaks you take in between the walks. Most participants comfortably walk 3 miles in an hour, which makes it 1 hour and 2 minutes to walk 4 miles.

How Long It Takes To Walk 4 Miles By Gender And Age?

How Long It Takes To Walk 4 Miles By Gender And Age

Normally, a healthy person walks 1 mile in 20 minutes, but factors like age and gender can cause some variation in the time.

Studies claim that younger people tend to walk faster than the older generations. While men can walk faster as compared to the females of the same age.

For example, people lying in the age bracket of 20’s to 40’s maintain 3 miles average in one hour. On the other hand, people in their mid-50s and above cover around 2.6 miles in an hour due to their slow pace.

The gender differences are marginal, but according to the general perspective, men have better stamina than women.

You can classify the time according to your pace;

  • Easy walk – 80 to 99 steps per minute
  • Moderate walk- 100 to 119 steps per minute
  • Fast walk – 120+steps in a minute

The increase in pace will shorten the time and burn more calories.

How Many Steps To Walk 4 Miles?

Several steps to walk 4 miles depends majorly on your stride length.

Stride length varies depending on the height, pace, and gender. Every individual has a significant stride length. Taller people tend to have longer strides and are likely to walk faster than shorter individuals.

You can take the example of a 5 feet 9 inches tall man walking 8844 steps to reach 4 miles while the female with the same height will take 8976 steps to cover the same distance.

Now, take an example of a shorter man at 5 feet 2 inches taking around 9239 steps to walk 4 miles. On the other hand, a woman takes 9371 steps to get to the target point.

The height, gender, and stride length differences are obvious from the examples.

On average, stride length is between 2.1 and 2.5 feet.

Potential Benefits Of Walking 4 Miles

Potential Benefits Of Walking 4 Miles

Walking is a healthy aerobic exercise that has undeniable health benefits:

Cardiovascular Health

Walking 4 miles impacts your heart health. It lowers the risk of cardiovascular diseases, maintains blood pressure, and improves cholesterol levels.

Mood Enhancement

Walking in a pleasant environment releases endorphins that improve your mood and reduce stress.

Weight Management

Physical activity aids in burning calories and contributes to weight loss. Walking 4 miles burns significant calories that keep your weight maintained.

Improved Fitness

If you are walking 4 miles a day, you will observe improved fitness levels and body strength. Your stamina improves with time, and you’ll notice better strength of your leg muscles.

Better Sleep

Any form of physical activity is likely to impact your sleep. Your body requires relaxation and repair after exercise. The quality of sleep improves when you walk 4 miles.

Bone & Joint Health

Walking is a low-impact exercise that improves your joints’ health by keeping them in constant moderate activity. Moreover, it gives joints better weight-bearing capacity and reduces the risk of osteoporosis.

Boost Immune System

Walking in fresh air enhances your immunity and helps you to fight against different viral and bacterial diseases.

Tips For Getting Great Results Out Of Walking 4 Miles A Day

Walking 4 miles a day has positive results on your health. To maximize the results, follow the tips:

  • Posture seems very important in exercises. Maintain a good posture while walking. Keep your back straight with your chin up. Arms should be bent at the angle of 90 degrees. Avoid dragging your feet, walk in a heel-to-toe motion for a comfortable posture.
  • Don’t rush. To preserve your joint health and reduce the chances of joint injuries, choose a comfortable pace. For beginners, 2 to 3 miles in an hour seems perfect to build endurance.
  • Increase your pace with time. Minimize the duration to cover 4 miles to maximize the calories you burn.
  • To meet your weight loss and weight maintenance goals, walk on hilly terrains or dd resistance. An inclined treadmill is also a good option to burn some extra calories.
  • Develop a consistent routine of 4 4-mile walk to see the best results. You can walk 4 to 6 days a week for optimal results.
  • A well-balanced diet coupled with a consistent 4-mile walk routine improves strength, muscle endurance, and overall fitness. It also lowers your blood pressure and aids in your weight loss goals.
  • Try different types of foods according to your body’s requirements.
  • Explore different walk paths for change in surroundings. It will also motivate you to walk and improve your mood.


The time required to walk 4 miles depends on several factors, but at a moderate pace, it takes around 1 hour and 20 minutes to cover 4 miles.

However, if you are walking briskly, you are likely to cover the distance
of 4 miles faster.

It’s important to remember that everyone’s walking speed varies, and it’s essential to focus on the health and fitness benefits of walking rather than the time it takes to cover a specific distance.

Walking is an aerobic exercise with numerous physical and mental advantages, and the time it takes to walk 4 miles should be viewed as a secondary consideration to the positive impact it has on your well-being.

Whether you complete the 4-mile walk in 1 hour or 2 hours, the key is to make it a regular part of your active lifestyle and enjoy the benefits.

Leave a Comment