how long to walk for health benefits

Here are some powerful benefits of walking every day for 30 minutes:

• Improved digestion. Walking can help keep you regular.
• Mood improvement. Walking daily helps reduce depression, anxiety, and even insomnia. Bonus points if you’re walking...
• Reduction in health risks such as type 2 diabetes, heart disease, arthritis, and some cancers.

Full Answer

What are the health benefits of a walk a day?

Walking can reduce your risk of chronic diseases. “The physical benefits of walking are well documented,” says Scott Danberg, a paralympic athlete in Florida. The American Diabetes Association recommends walking to lower blood sugar levels and your overall risk for diabetes.

How long should you walk to lose weight?

But how long should you walk and how often? It depends on what you want to achieve. To decrease health risks such as heart disease, you need to exercise at a moderate level for 30 minutes at least four days a week. Fortunately, this doesn’t mean you need to get on the treadmill and stay there for 30 minutes.

Can a 30-minute walk a day keep the doctor away?

Taking a 30-minute walk a day is kind of like that proverbial apple: There's a good chance it'll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one...

Is walking enough exercise to improve your overall health?

“Walking is the most studied form of exercise, and multiple studies have proven that it’s the best thing we can do to improve our overall health, and increase our longevity and functional years,” says Robert Sallis, MD, a family physician and sports medicine doctor with Kaiser Permanente.

How far do you need to walk for health benefits?

Walking for Health. Experts agree that any amount of walking is good for you, but to get the maximum benefits of walking, you need to log some mileage and increase your intensity. The minimum prescription for good health is 30 minutes of moderate-intensity walking, five days per week.

Can 1 hour walking benefits?

Walking 1 hour each day can help you burn calories and, in turn, lose weight. In one study, 11 moderate-weight women lost an average of 17 pounds (7.7 kg), or 10% of their initial body weight, after 6 months of brisk daily walking ( 3 ).

Is a 30 minute walk beneficial?

A healthy heart The Heart Foundation tells us that walking for 30 minutes each day can reduce one's risk of heart disease and stroke by up to 35% and risk of type 2 diabetes by up to 40%.

How long should you go on a walk for a day?

Harvard Health states that you should aim for between 30-45 minutes. “Do it all at once or in chunks as short as five to 10 minutes. Aim for a brisk pace of three to four miles an hour, but remember that you'll get plenty of benefit from strolling at a slower pace as long as you stick with it,” the report reads.

Is it better to walk faster or longer?

A large meta-analysis found that, on average, walking 1 to 3 miles at about a 20-minute-mile pace results in a reduction in death risk of about 10 percent. Many of these studies do not separate out speed and duration, but to the extent they do, it seems like walking faster may be better than walking slower.

What happens if you walk everyday for a month?

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

Is a 45 minute walk a day good?

If you are using walking as a tool to help lose weight, Bryant recommends walking for at least 45 minutes per day most days of the week. "The basic recommendations in terms of general health and well being is to just to meet a minimum threshold of about 30 minutes of activity on most days of the week," he said.

Is walking 3 times a week enough?

Realistic Goals Power walking 3 times a week is a reasonable fitness goal. If you have failed to consistently workout in the past, one reason could have been that you set your goals too high. You didn't set yourself up for success.

What are the disadvantages of walking?

Disadvantages of Walking as an ExerciseNegligible Calorie Burn. If you look to exercise to burn calories and lose body fat, rethink walking. ... Neglects Upper Body. ... Reduced Cardiovascular Fitness. ... Reduced After-Burn Effect. ... Effects on Appetite. ... Too Strenuous.

Do you need rest days from walking?

Typically, rest days aren't necessary for light cardio. This includes activities like leisurely walking or slow dancing. It's safe enough to do every day, unless your doctor says otherwise. But if you're doing moderate or vigorous aerobic activity, rest days are essential.

Is just walking enough exercise?

The researchers surveyed people who walk for exercise and found that only 26% walked briskly enough to achieve the "moderate intensity level" recommended by the U.S. surgeon general. In addition, a mere 34% walked the recommended four times or more a week.

What happens if I walk everyday for 30 minutes?

You'll strengthen your heart Studies (opens in new tab)have found that walking for 30 minutes per day, five days a week, may reduce your risk of coronary heart disease by 19 percent. Rest assured, as the miles tick by, you're looking after your ticker.

Why is walking important?

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less.

When will the next check up be for walking?

October 13, 2020. The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director ...

Is walking good for health?

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here's a list of five that may surprise you. 1.

Does walking reduce cravings?

And the latest research confirm s that walking can reduce cravings and intake of a variety of sugary snacks. 3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer.

How many steps should I walk a day?

It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. If you're already walking more than 10,000 steps a day, or if you're fairly active and trying to lose weight, you'll probably want to set your daily step ...

How to motivate yourself to walk faster?

A bouncy tune or something with a strong beat can make activity more enjoyable and help motivate you to walk farther or faster. Include the family. Instead of an afternoon movie, go for a walk or hike together. Go in person. Instead of sending a work email, walk to your colleague's desk.

How to incorporate more steps into your day?

How to include more steps in your day. Once you've determined your goals, try these ideas for fitting more walking into your routine: Take the dog for a walk. If you don't have a dog, volunteer to walk dogs at an animal shelter. Or combine your activity with social time by joining a friend to walk his or her dog.

How much exercise should I do a week?

The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercise, such as brisk walking. But you don't have to jump feet-first into the 150-minute goal. Start where you are and gradually increase your activity week by week.

Is walking good for health?

Walking is a form of exercise that's available to most people. You don't need any special equipment other than some supportive walking shoes. And there's no need for an expensive membership at a fitness center. Yet walking for regular activity can help reduce your risk of these common health problems: Heart disease.

Is walking a moderate intensity exercise?

If your walking pace isn't speedy enough to qualify as moderate-intensity exercise, those steps still help prevent the problems that can occur from sitting too much during the day. Adding any regular activity to your routine is beneficial.

Why is it important to walk socially?

Jampolis, which can make you feel happier. 2. It will help you burn calories and maintain a healthy weight.

What happens when you become a regular walker?

When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors.

How many steps can you take to lower your systolic pressure?

Some research even shows that for every 1,000 daily steps you take, you could lower your systolic blood pressure by .45 points. That means if you clock in 10,000 daily steps, your systolic blood pressure is likely to be 2.25 points lower than someone else who walks only 5,000 daily steps.

How to boost immune system?

11. Walking will kickstart your immune system. These days we’re all looking for ways to improve our immunity, and walking seems to be a smart strategy. Research shows that moderate-intensity exercise —and walking in particular —ramps up our immune system.

Why do kids walk on treadmills?

Experts think these benefits could be due in part to increased blood flow to the brain that occurs with exercise. 6. It can help alleviate joint pain.

How to maintain a healthy weight?

Lower your blood pressure, maintain a healthy weight, and feel less stressed by taking a daily walk. One of the most powerful ways to maintain a healthy weight, stay strong, and live longer is so shockingly simple, even a toddler can do it. All you have to do is put one foot in front of the other. “Walking has always been my main source ...

Does walking on pavement help with joint pain?

6. It can help alleviate joint pain. Contrary to what you might think, pounding pavement can help improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints.

How many miles should I walk an hour?

You should be walking at a brisk pace. The aim is to be walking at least three and a half miles an hour.

Why is walking good for you?

Mood improvement. Walking daily helps reduce depression, anxiety, and even insomnia. Bonus points if you’re walking outside with a friend. Walking in the sunlight will fight off seasonal affective disorder. Reduction in health risks such as type 2 diabetes, heart disease, arthritis, and some cancers.

How can I improve my health?

Walking can be a good way for you to stay healthy. When you take up walking daily, your health can improve dramatically. Here are some powerful benefits of walking every day for 30 minutes: 1 Improved digestion. Walking can help keep you regular. 2 Mood improvement. Walking daily helps reduce depression, anxiety, and even insomnia. Bonus points if you’re walking outside with a friend. Walking in the sunlight will fight off seasonal affective disorder. 3 Reduction in health risks such as type 2 diabetes, heart disease, arthritis, and some cancers. 4 Weight loss and improved body composition. When you start walking daily you might begin to see yourself losing weight. Even if the scale doesn’t move much, watch for inches to slip away as your body composition improves. 5 Improved creativity. Researchers have found that going for a walk can help you come up with solutions to problems, which means your lunch break at work is the perfect time to take a walk. 6 Reduced or improved varicose veins in your legs.

How long should I exercise to reduce heart disease?

To decrease health risks such as heart disease, you need to exercise at a moderate level for 30 minutes at least four days a week. Fortunately, this doesn’t mean you need to get on the treadmill and stay there for 30 minutes.

How fast can you walk on a treadmill?

Remember, at least 3.5 mph on your treadmill. You can add in an extra little boost to your exercise routine by incorporating interval training (alternating between short bursts of fast and slow speeds). You can also add in more hills or stairs to your walking routine as you feel comfortable. Skip the weights.

How can I see myself losing weight?

Weight loss and improved body composition. When you start walking daily you might begin to see yourself losing weight. Even if the scale doesn’t move much, watch for inches to slip away as your body composition improves. Improved creativity.

How to make sure you are walking?

When you ‘re ready to take up walking, here are a few things you can do to make sure it’s “good enough” exercise. Warm up first. Warming up lets your muscles loosen up and your heart start pumping before you start working hard.

How many calories do you burn walking every hour?

In a 2011 study published in the journal International Journal of Behavioral Nutrition and Physical Activity, researchers found that taking a 5-minute walking break every hour could burn an extra 660 calories per week.

How long does it take for exercise to impact your body?

exercise (occasionally) Turns out, each has a distinct impact on your body that is measurable in as little as four days. In this study, researchers recruited 61 adults — some who were healthy, some overweight, and some overweight and diabetic. None were exercisers prior to the study.

What is the difference between healthy habits and fat loss habits?

Just because something is healthy does not mean it leads to fat loss. The easiest example is a common diet mistake. You can eat a lot of “healthy” food, but if you eat too much of it, you’ll gain weight.

How many hours of sitting a day?

14 hours a day of sitting, getting up only to use the bathroom (sounds like my life after an early morning workout) 13 hours of sitting + 1 hour of moderate exercise. 8 hours of sitting + 6 hours of standing or strolling around. Participants underwent a series of health tests before and after each block. The results:

What is the idea of keeping it simple?

The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.

Is walking good for you?

The health benefits of walking should not be understated, and research shows that it is undeniably good for you. New research from the Netherlands compared different types of exercise and movement (and lack thereof) on health markers.

Does walking burn calories?

Also, walking has a surprising amount of health benefits (and yes, it will burn some calories too). In fact, this is very much in line with what we’ve been saying for a long time: the movement you do outside of the gym has a surprising impact on your health and on weight loss. It’s a win for all.

Benefits of Walking

1. Lower body mass index (BMI): A study from the University of Warwick in Coventry, England, published in 2017 in the International Journal of Obesity confirms that those who walk more and sit less have lower BMIs, which is one indicator of obesity.

Walking for Health

Experts agree that any amount of walking is good for you, but to get the maximum benefits of walking, you need to log some mileage and increase your intensity.

Products That Can Help

You don’t need anything to start increasing your step count and speed today. But if you’re looking to exercise more indoors or better track your progress, here are a few of our top-rated treadmills and fitness trackers.

The Rundown on Treadmills

Ready to lose those extra pounds? Consumer Reports expert Peter Anzalone shows “ Consumer 101 ” TV show host Jack Rico which treadmill features will give him a run for his money.