We all know that exercise helps improve a person's physical, mental and emotional health. Despite all the benefits of an active lifestyle, we are not always able to fit a full-fledged workout into a busy daily schedule. However, studies show that becoming healthier is much easier than we think – it only takes 15 minutes of walking a day. The anti-aging effect of walking and its benefits for the whole body are confirmed by many studies. So, if for some reason you can't do more intense exercise, take a 15 minute walk in the morning, during your lunch break and/or in the evening to bring great benefits to your body.
Health Benefits of Walking 15 Minutes a Day
Walking, being a moderate physical activity, allows you to strengthen not only the cardiovascular system, but, like any other exercise, affects:
- mood (an increase in attention and self-confidence, according to a 2016 study, is observed after 12 minutes of walking);
- cognitive activity (a link has been established between walking and improved cognitive performance in children and adults by increasing the production of brain-derived neurotrophic factor, which helps in the preservation of existing and the formation of new nerve cells);
- blood pressure (studies show moderate walking reduces the risk of developing hypertension);
- diabetes (According to a Harvard study, women who walked for at least 30 minutes a day reduced their risk of developing diabetes by 30%; walking also helps to shed visceral fat);
- cancer (a study found that women who walked at least 7 hours a week had a 14% lower risk of developing breast cancer; and for men with prostate cancer, walking 3 hours a week reduced the risk of recurrence of the disease);
- pain (The American Heart Association reports that walking can significantly improve mobility in people with peripheral vascular disease);
- body shape (even though 15 minutes of walking a day is not the most effective way to burn calories, the other benefits of this type of physical activity, including stress management, contribute to faster weight loss);
- bone health (walking – is a gentler form of exercise than running, which helps to keep the skeletal system healthy);
It is worth noting that walking also affects stress (increased oxygen supply to the body, the production of endorphins and a decrease in the level of stress hormones – even 15 minutes of walking a day will help fight the effects of stress).
Heart and vascular health benefits of walking: research evidence
Three studies conducted by scientists at Harvard University found the following link between walking and cardiovascular health:
- 14.5 km per week (approximately 2 km per day) reduces mortality rates by 22% (study of 10 269 men);
- at least 30 minutes (e.g. 15 minutes walk in the afternoon and 15 minutes in the evening) of walking reduces the risk of developing coronary insufficiency by 18% (study of 44 452 men);
- At least 3 hours of walking per week (about 30 minutes per day) reduces the risk of heart attack and stroke by 35% (study of 72 488 women).
Walking – extremely beneficial for the heart, as this type of physical activity helps lower blood pressure, normalize blood sugar levels and lower cholesterol.
Even 15 minutes of walking a day will help you at least cheer up.
How to get the most out of 15 minutes of walking a day
However, if you want to make the most of your hiking experience, follow these tips:
- bend your arms at 90 degrees and move them while walking – this will speed up the pace of the walk and actively involve your hands in your workout;
- wear light and comfortable shoes with flexible soles;
- make sure you keep your posture, look straight, do not slouch;
- choose the right pace: to burn more calories, you need to walk at a speed of 5 – 6 km per hour; to speed up, take small steps, but more often;
- choose the area where you will have to climb the slope, walk up and down the stairs – this will make walking even more efficient.
Remember that any physical activity – it is good for mind and body.
Increase your walking time gradually to get the most benefit.
Start with 15 minutes and gradually increase your walking time
If you're not used to walking, start with 15 minutes of walking a day. It's very easy to do this:
- get off 1 stop early and walk to work;
- use the stairs instead of the elevator;
- Park as far away from your destination as possible to walk more;
- use part of your lunch break for a walk;
- go out in the evening with your loved one, friend or child;
- walk while talking on the phone.
See also: How Nordic Walking Can Help You Lose Weight
The benefits of regular walking are numerous: good mood, improved health, a more attractive figure. 15 minutes of walking a day, of course, will not replace a full-fledged workout in the gym, but it will help those people who are contraindicated in intensive sports or busy people. Therefore, if you can call your lifestyle predominantly sedentary, you should definitely include walking in your daily schedule.
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