Walking is one of the simplest and most effective ways to incorporate regular exercise into your daily routine. It is as simple as it sounds – no fancy equipment or specific techniques to master it. All you need is a pair of comfortable shoes and a little time. People from almost all walks of life can incorporate walking into their daily routine. It’s a straightforward metric, easily tracked with fitness devices, making it accessible for many. But how much time exactly should you spend walking to reap the benefits? Should you aim for a 30-minute walk or go the extra mile and stretch it to 45? Before we take a look at it, let’s understand what walking does to your body. Benefits of walking
The benefits of walking are not limited to physical, but it also plays a crucial role in boosting your mood and creative thinking. Walking is linked with weight management, heart health, and mental well-being. Most people often try to hit the 10,000 steps target every day, and it is associated with lower risks of heart disease, diabetes, and depression. A 2022 study looked at the daily step count and intensity with incident dementia in 78,430 adults living in the UK. They found that approximately 9800 steps per day may be optimal to lower the risk of dementia. They also found that a minimum dose of approximately 3800 steps per day was associated with a 25% lower incidence of dementia. What happens when you walk for 30 minutes a day
Health experts often recommend at least 30 minutes of moderate-intensity activity, such as brisk walking, to hit the 150-minute weekly guideline. This duration lowers the risks of heart disease, diabetes, and depression while improving mood and blood sugar control. A 2013 study published in the American Journal of Physiology found that 30 minutes of daily exercise is as effective as 60 minutes for weight loss. “On average, the men who exercised 30 minutes a day lost 3.6 kg in three months, while those who exercised for a whole hour only lost 2.7 kg. The reduction in body mass was about 4 kg for both groups,” Mads Rosenkilde, PhD student and the researcher of the study, said. 30 minutes of walking can significantly boost mental health. The benefits start after 5-10 minutes of walking, which includes reduced cortisol and a dopamine boost. What happens when you walk for 45 minutes a day
Walking for 45 minutes burns more calories and also taps into fat stores, which typically engage after 30 minutes. A 45-minute walk, about 2.5 miles at a moderate pace, also contributes to longevity and quality of life. A 45-minute walk can also significantly improve mood and focus. Extended walks clear mental clutter and elevate dopamine. However, a 45-minute walk may not be for everyone, as it requires more time, stamina, and commitment.Which is betterThe World Health Organisation (WHO) recommends that adults should get at least 150 minutes of moderate to intensity physical activity throughout the week. If you are engaging in a more vigorous to intense physical activity, you should aim for at least 75 minutes a week. This will vary depending on your age and wellness. Both 30 minutes and 45 minutes can provide health benefits, but what you should choose depends on your goals and lifestyle. Thirty minutes is sustainable and sufficient for overall health, while 45 minutes offers extra perks such as weight management and mental sharpness. Before adding any new workout to your routine, it is important to talk to your doctor.
NB: This information is based on internet research and is intended for general knowledge only. It should not be considered a substitute for professional medical advice.
