8 Reasons To Walk 30 Minutes Today

Last updated on : June 26 2021

reasons to walk

Article Summary

Walking gives you time to sort out your thoughts or make decisions, all while taking an opportunity to get some cardio.

There are several other health benefits to walking at least 30 minutes a day. Here are 8 of them - click on the links below to learn more.  


1. Get confident in your body

2. Tone your feminine proportions

3. Reduce your risk of heart disease and stroke

4. Feel balanced and relaxed

5. Reduce your risk of diabetes

6. Prevent cancer

7. Increase your energy levels

8. Age gracefully

Conclusion - Start walking today


To lead a healthy lifestyle, you need to exercise, eat a balanced diet, and work on your confidence. Walking is a practical daily exercise that you can engage in anytime, anywhere. You don't need a gym membership or unique equipment. Just a comfortable pair of walking shoes to get started.

British author Tom Hodgkinson said, "When walking, you see things that you miss in a motor car or on the train. You give your mind space to ponder." Walking gives you time to sort out your thoughts or make decisions, all while taking in some necessary cardio. 

There are many health and mental benefits of walking at least 30 minutes a day. Here are 8 of them.

1. Get confident in your body

Brisk walking for half an hour every day can help you burn up 200 calories

Walk briskly for 30 minutes daily and watch your body transform, and your confidence skyrocket! 

Brisk walking for half an hour every day burns up to 200 calories. The amount of calories you burn is directly proportional to your walking pace. In other words, if you want to burn more calories, walk faster.

If you are at your ideal weight and want to maintain it, then walking is one of the best ways to do so. 

A personal trainer at Crunch gyms in NYC, Ariel Iasevoli, explains, "daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is important as we age."

However, those extra burned calories add up, allowing you to either maintain or reduce weight depending on your diet.  

2. Tone your feminine proportions

Walking not only gives you toned legs, but it can also make them varicose-free.

If you walk for 30 to 45 minutes every day, you will tone your legs, your abdomen, and your buttocks. It's a simple exercise that works your entire body. What's more, this activity prevents the development of varicose veins on your legs.

Luis Navarro, the director of The Vein Treatment Center in NYC, believes that walking enhances 'the second heart' of the venous system. He shares, "This system works to push blood back up to the heart and lungs – and walking strengthens it by preserving leg muscle and boosting healthy blood flow."

Walking gives you toned legs, and it makes them varicose-free.

3. Reduce your risk of heart disease and stroke

Taking a brisk walk for 30 minutes daily reduces the risk of stroke by 27 percent

If you are looking for a cardio exercise that increases good cholesterol (HDL) and decreases bad cholesterol (LDL) levels? Your best bet is walking. 

A study conducted by Harvard Medical School found that walking for two and a half hours a week reduces the risk of heart disease by a whopping 30 percent. Two and a half hours a week is only 21 minutes per day. 

What's more, walking controls high blood pressure, which is the cause of strokes. According to The Stroke Association, taking a brisk walk for 30 minutes every day reduces the risk of stroke by 27 percent. 

Go for a long walk daily to maintain a healthy heart, reduce your risk of developing cardiovascular diseases, and boost your immune system.

4. Feel balanced and relaxed

Walking is a natural anti-depressant, because it stimulates the production of endorphins.

Fight the urge for a chocolate bar or a glass of wine after a rough day by walking instead. 

Numerous studies show that walking is an excellent therapy for your sad or down moments. It's an exercise that gets you away, creating personal space from any crisis, whether it is work or family-related.

Going for a walk gives you the same comfort benefits as eating a chocolate bar, but without the extra calories! 

The author of The Doctor on Demand Diet, Melina Jampolis, explains, "Research shows that regular walking modifies your nervous system so much that you experience a decrease in anger and hostility."

Walking improves your mood by releasing endorphins, your body's natural "feel-good hormones." It's a natural anti-depressant because it stimulates the production of endorphins. 

Get out of your home and take a long brisk walk when you are feeling anxious and stressed. Your body and mind will thank you for it. 

5. Reduce your risk of diabetes

Obesity is one of the primary causes of diabetes

Diabetes is a chronic metabolic disease that causes an increase in your blood sugar levels. Obesity is one of the primary causes of diabetes. 

If you want to reduce your risk of developing this disorder, you must keep your weight under control.

Walking every day helps you lose weight and keeps your waist trim, which, in turn, reduces your chances of developing diabetes.

Walking helps if you already have diabetes. It boosts the utilization of insulin, which reduces blood glucose. And this keeps your diabetes under control. 

6. Prevent cancer

Did you know that walking daily can reduce your risk of developing breast cancer?

According to the National Cancer Institute, doctors diagnosed over 1,6 million new cases of cancer in 2016 in the United States. 

Some of the most common are lung cancer, bronchus cancer, and breast cancer. But did you know that daily walking reduces your risk of developing breast cancer?

A study by the American Cancer Society showed that the risk of breast cancer reduces by as much as 14 percent by walking 7 hours a week.

Another study conducted by Harvard University Women's Health Study found that when women walked 3 to 5 hours a week, their risk of suffering from uterine and breast cancer reduced by a massive 54 percent!

7. Increase your energy levels

A brisk walk over a simple rest can get your blood pumping and your entire body engaged.

More and more folks live a sedentary lifestyle. And even more, complain about feeling lethargic. 

We all feel a little sluggish after heavy meals or at midday. The next time your energy levels slump, head out of the door instead of to your bed.

Resisting the urge to sit down and "take a breather" is one of the best ways to begin a walking routine. Choosing a brisk walk over a lazy rest gets your blood pumping and your body engaged.

Yes, walking is a low impact, but it stimulates the circulation of blood and supplies oxygen to every single cell in your body. And this increases your energy levels spurring you on to better things. 

8. Age gracefully

Science has advanced considerably, but there isn't any technology that stops people from growing old. 

With old age, the bones in your body deteriorate, causing problems in mobility. Do yourself a favor and start walking for half an hour every single day.

Studies show that people who exercise regularly are 28 percent less likely to become disabled in old age. What's more, a recent survey of women between the ages of 45 and 55 found that a daily walk increased sexual desire and satisfaction. 

Cultivate a habit of walking from early on in life, and stay more independent and mobile in your old age. 

Read more: How to Age Gracefully With These Four Skincare Hacks

Conclusion - Start walking today.

Who would have thought that a 30-minute daily walk has so many health benefits? 

Walking boosts your immunity, prevents dementia and osteoporosis, and improves your memory. And studies link daily walking to a long and healthy life.  

No other form of exercise is as smooth or as effortless and offers such great benefits. This year commit to walking every day for at least 30 minutes and supplement it with resistance training for ideal long term health. 

As with any exercise, please do watch out for common workout mistakes that might hurt your fitness goals.  

infographic - reasons to walk everyday

Walking Resources

Walking In America

This website has everything you need, from clubs and walking organizations to the latest walking events. 

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How many steps does your commute take you? And what about all those trips to-and-from the office kitchen? There's no better way to tally your daily steps than with a pedometer, which tracks each time your feet hit the pavement. 

Become A Digital Nomad

As unlikely as it may seem, digital nomads are leading the change towards a happier, healthier, and more fulfilled global workforce. Whether you’ve found a temporary home in a seasonal villa in the French countryside or you’re traveling down the Pacific Coast of the U.S. in a gas-powered motorhome, you can make a living doing what you love.

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