The Benefits of Walking for 30 Minutes a Day

· July 2, 2015
Do you get enough exercise? Learn about the many health benefits of walking for just thirty minutes a day in this article.

Plenty of people aren’t aware of the many heath benefits of walking, or that it is one of the best daily exercises out there. Unfortunately, many adults don’t walk at all, and this percentage is increasing as technology makes our day-to-day lives ever more simple, but less healthy.

In this article, we’ll take a look at some of the incredible benefits of walking. 

The Amazing Benefits of Walking

Walking is one of the best ways to get into an exercise routine because it’s a simple way to work your muscle groups and burn calories.

However, the benefits of walking add up when you commit yourself to walking more often and gradually increase your pace. It’s not enough just to keep the same walking routine every day.

If you really want to enjoy the benefits of walking, it’s best to walk at least 30 minutes a day, distraction-free, and gradually increase the pace.

Want to know more about the benefits of walking just 30 minutes a day? Then keep reading!

It strengthens your heart and prevents cardiovascular diseases

woman holding her hands over her heart representing cardiovascular health

This exercise is ideal for controlling high blood pressure. It improves circulation, reduces bad cholesterol (LDL), and helps increase good cholesterol (HDL). By increasing your heart rate, daily walks greatly improve your overall heart health.

Walking reduces your risk of certain diseases

Many studies have found that people who walk at least 30 minutes a day tend to be less likely to develop type II diabetes, asthma, and some cancers.

People with a daily exercise routine are also less likely to develop colon, breast, and uterine cancer.

It helps you maintain an ideal weight

one of the benefits of walking everyday is maintaining weight

In addition, walking every day at a good pace helps speed up your metabolism. In turn, this helps your body burn fat. The faster the pace you walk, the more calories you burn.

Walking is one of the best exercises for maintaining a healthy weight while also increasing muscle mass and tone.

You might like: 8 Healthy Weight-loss Habits You Should Adopt

Walking prevents osteoporosis

By walking every day, you strengthen your bones to increase bone density.

This healthy form of exercise is especially recommended for women. It also promotes joint health to help prevent problems like arthritis.

It helps tone your legs, buttocks, and abdomen

one of the benefits of walking is a toned bottom

Walking every day for 30 minutes with good posture helps strengthen your legs by toning and firming the muscles.

This helps tone the buttocks, tightening and lifting it. It also burns belly fat and tones the entire abdominal region.

Walking prevents dementia

Studies have shown that 1 in 14 people over 65 years old, and 1 in 6 over 80 years old tend to suffer from dementia.

By walking briskly for 30 minutes a day, you can prevent brain tissue loss and preserve your memory as the years go by. Physical activity stimulates and protects brain tissue. In turn, this reduces the risk of dementia by up to 40%.

It increases energy levels

When we walk, our whole body is engaged, which increases circulation and the supply of oxygen to every cell in our body.

Because of this, this healthy habit can help keep us more active and fight the slumps of energy we sometimes feel at midday or after meals.

Discover: Healthy Habits That Boost Your Energy Levels Instantly

Walking fights depression

depression

Studies have shown that walking is good therapy for depression and relieving depression-related symptoms.

Walking for 30 minutes a day is a good way to get some personal space from a crisis, and also to prevent depression from the beginning.

It prevents obesity and reduces the appearance of cellulite

By kick-starting your metabolism, 30 minutes of walking a day helps eliminate toxins and excess fat, thus preventing obesity.

In addition to promoting the burning of fat, walking helps fight fluid retention and stimulates circulation. This then helps prevent the formation of cellulite.

Walking improves sexual activity

As you may know, exercise and sexual activity are closely related. A recent study among women aged 45 to 55 years old found that walking every day increased both sexual desire and satisfaction.

Lee, I. M., & Buchner, D. M. (2008). The importance of walking to public health. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e31817c65d0

Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: The evidence. CMAJ. https://doi.org/10.1503/cmaj.051351