Find out what will happen to the body if you walk for 30 minutes a day (without counting the steps)

Ideally, the 30-minute walk should be done in a single stretch.

By: Lifestyle Desk
New Delhi | Updated: February 14, 2025 03:57 PM IST

3 min read

Here's what to consider (Source: Pixabay)

There are innumerable benefits of walking — even if it is not 10,000 steps — every day. So, how will walking 30 minutes a day benefit you? What changes will likely occur in the body? We find out from experts.

Dr Sudhir Kumar, consultant neurologist at Apollo Hospitals, Hyderabad, said that 30 minutes of walking is associated with several health-related benefits. “These include lower risk of being overweight, obesity, type 2 diabetes, hypertension, heart attack, stroke, cancer and premature death,” said Dr Kumar.

Walking is also beneficial for bone and muscle health and is associated with a lower risk of osteoporosis (reduction in bone mineral density), sarcopenia (loss of muscle mass), and dynapenia (loss of muscle strength). “Walking improves mental and brain health too and is associated with lower risk of cognitive decline, dementia, depression, and anxiety. Walking also results in better sleep quality and duration,” Dr Kumar added.

Dr Surender Pal Singh, HOD physiotherapy department, CK Birla Hospital, Delhi, seconded the claims and said that walking for 30 minutes a day is certainly beneficial for weight loss and cardiovascular health.

How to walk correctly

However, Dr Singh stressed that pace is one of the most important factors to consider. “Simply walking at a slow speed won’t be as effective. To see more benefits, increasing your pace over time is important, as a brisk walk helps burn more fat and boosts the body’s metabolism. This, in turn, also improves cardiovascular and respiratory health,” said Dr Singh.

Here’s how you can tackle obesity (Source: Unsplash)

Ideally, the 30-minute walk should be done in a single stretch.

Dr Singh contended that walking in intervals—5 minutes here, 10 minutes there—won’t offer the same level of benefit.

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“For optimal results, continuously aim to walk for 20 to 30 minutes, progressively increasing your speed as you go. This approach enhances the body’s overall function, whether cardiovascular health, musculoskeletal strength, or fat reduction. Gradually building up your pace will maximise these benefits,” said Dr Singh.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.