Health Benefits of Walking 30 Minutes a Day

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The simple act of putting one foot in front of the other can do wonders for your health. You may think you don’t have time to reap the rewards of regular walking, but it’s highly flexible form of exercise that can be beneficial even if you can only set aside about half an hour a day to do it. Need some convincing? Continue reading to discover what walking 30 minutes a day can do for your body.

Walking Burns Calories

From diabetes and heart disease to chronic high blood pressure, arthritis, and respiratory ailments, carrying around extra pounds can contribute to a variety of health-related issues. Walking is an excellent way to steadily burn calories and get down to a healthy weight.

FYI: 30 minutes of walking burns anywhere from 90 to 200 calories!

Better Heart Health

The Woman’s Heart Foundation reports that there are 1.5 million heart attacks in the U.S. alone each year. Walking for at least half an hour per day can reduce the risk of heart disease by nearly 20 percent, and this risk could be further reduced if you increase your daily distance and duration.

Lower Blood Sugar

Short, daily walks have the power to lower blood sugar. This was confirmed by one small study that showed reduced glucose levels in people who took short walks after breakfast, lunch, and dinner. Keeping blood sugar levels in check is also an effective way to minimize your risk of developing diabetes, a condition that’s linked to elevated glucose levels.

Other Good Things 30 Minutes of Daily Walking Can Do for Your Body

If 30-minute walks become a daily habit, you may also enjoy an assortment of other health benefits. For instance, walking eases joint pain by strengthening the muscles that support them. Half-hour walks could also contribute to:

  • Improved immune system functions
  • A welcome natural energy boost
  • A better mood thanks to a boost in the body’s natural feel-good hormones (endorphins)
  • Improved mental clarity

As far as overall exercise goes, the U.S. Department of Health and Human Services recommends that adults strive for about 150 minutes of moderate-intensity aerobic activities per week. Kids older than five are urged to do the same thing for about an hour a week. Regardless of your age, if you’re looking for a good starting point with exercise, invest in a comfy, supportive pair of shoes and aim for 30 minutes of daily walking!

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walking health benefits - an infographic showing how daily walking improves health