Learn about the Great Benefits of Daily Walks

Just by walking 30 minutes a day, you' will achieve noticeable changes in your body, both physically and psychologically. Ideally, you should adopt it as a habit.
Learn about the Great Benefits of Daily Walks
Carlos Fabián Avila

Written and verified by Doctor Carlos Fabián Avila.

Last update: 15 December, 2022

A sedentary lifestyle implies the propensity to suffer many diseases such as diabetes, cardiovascular problems, etc. Therefore, it’s essential to take at least one daily walk.

Just moving a little more is enough to make your body work a little better. Plus, you’ll feel better yourself, and you’ll notice the difference from sitting still all day.

However, it’s important to keep in mind that, to enjoy the benefits of a little exercise, you’ll need to be consistent. With a little effort, you’ll have no problem creating healthier habits.

Why Walking is Good For You

A woman walking along the beach.

One of the best ways to create healthier exercise habits is by walking 20 to 30 minutes a day.

Also, you should always remember to warm up properly before you start. This way you’ll avoid any possible injury. Obviously don’t forget to drink the right amount of water!

When you make the decision to start exercising, you should definitely pay attention to your body. If you feel too tired to finish, don’t overdo it and take a break.

You can try taking breaks every few minutes to make it easier on your body. Remember that it will be an ongoing process.

If you feel you’re able to go to the next level,  then talk to a specialist before making that decision. It’s important for people to know their limits according to their age, weight, and physical condition.

This way, you’ll be able to exercise without the risk of injury . If you have a medical condition, it’s important to see your doctor before you start exercising. Your doctor will tell you what’s the best exercise for you.

Want to know more?: 4 Benefits of Walking Everyday

Main Benefits of Daily Walks

The physical and emotional changes of overcoming sedentary lifestyles by taking a daily walk can include the following:

  • According to a study published in the journal Current Opinion in Cardiology, walking has a beneficial impact on cardiovascular health. In this regard and according to research, this activity helps to improve circulation and blood pressure. In addition, it could also have a positive effect on the level of triglycerides and HDL cholesterol.
  • A study in the journal Arteriosclerosis, Thrombosis, and Vascular Biology showed that walking could reduce the risk of diabetes.
  • You will also burn calories, which will help you lose weight in the healthiest way possible. Remember that you will not only be reducing fat, but you will also be strengthening your muscles.
  • Likewise, you’ll prevent any limb problems.
  • You’ll be less likely to have diabetes since you’ll have low blood sugar levels.
  • On the other hand, you’ll lower your cholesterol levels and burn calories which will help you lose weight in the healthiest way possible. Remember you’ll not only be burning fat but also strengthening your muscles.
  • Shortly after you begin walking, you’ll notice you have more energy during your daily activities. In addition, according to research published in the Journal of Integrative Environmental Sciences, walking, especially outdoors, can help improve your mood.
  • Also, your digestive system will improve, as research shows that walking after eating promotes digestion by facilitating the passage of food from the stomach to the small intestine.
  • Walking daily will also help you get rid of some stress. According to certain studies, you won’t have problems sleeping either, since you’ll have a higher energy expenditure, and you’ll be able to fall asleep better.

Start Walking Today!

A woman tying her shoes before going for a walk.

In order to take full advantage of these benefits, the only thing you have to do is wear the proper clothing and remember that you also have to stretch when you’re finished in order to prevent future injuries.

Taking daily walks, along with having a balanced diet and drinking plenty of water, is one of the healthiest things you can do for your body.

Moving is part of your body’s nature. Going through long periods of inactivity condemns you to age faster.

Walking every day may be a bother at first, but just keep in mind all the benefits it has on your body.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Barton, J., Hine, R., & Pretty, J. (2009). The health benefits of walking in greenspaces of high natural and heritage value. Journal of Integrative Environmental Sciences, 6(4), 261–278. Available at: https://doi.org/10.1080/19438150903378425. Accessed 12/05/2020.
  • Franke, A., Harder, H., Orth, A. K., Zitzmann, S., & Singer, M. V. (2008). Postprandial walking but not consumption of alcoholic digestifs or espresso accelerates gastric emptying in healthy volunteers. Journal of Gastrointestinal and Liver Diseases17(1), 27. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18392240. Accessed 12/05/2020.
  • Murtagh, E. M., Murphy, M. H., & Boone-Heinonen, J. (2010). Walking: the first steps in cardiovascular disease prevention. Current Opinion in Cardiology, 22(5), 490–496. Available at: https://doi.org/10.1097/hco.0b013e32833ce972. Accessed 12/05/2020.
  • Richardson, C. R., Newton, T. L., Abraham, J. J., Sen, A., Jimbo, M., & Swartz, A. M. (2008). A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. The Annals of Family Medicine, 6(1), 69–77. Available at: https://doi.org/10.1370/afm.761. Accessed 12/05/2020.
  • Sullivan Bisson, A. N., Robinson, S. A., & Lachman, M. E. (2019). Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 5(5), 487–494. Available at: https://doi.org/10.1016/j.sleh.2019.06.003. Accessed 12/05/2020.
  • Williams, P. T., & Thompson, P. D. (2013). Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction. Arteriosclerosis, Thrombosis, and Vascular Biology, 33(5), 1085–1091. Available at: https://doi.org/10.1161/atvbaha.112.300878. Accessed 12/05/2020.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.