From 3 to 90 minutes, a walking guide that will help you achieve health and fitness goals

Digital creator Shawn Wells, in his recent post, highlights the impact different durations of walking can have on your health. “You don’t need any fancy equipment or a gym membership to get started – all you need is a good pair of shoes and the motivation to move,” he captions the post. 

 

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A post shared by 𝗦𝗵𝗮𝘄𝗻 𝗪𝗲𝗹𝗹𝘀 𝗠𝗣𝗛 𝗥𝗗 𝗖𝗜𝗦𝗦𝗡 𝗙𝗜𝗦𝗦𝗡 (@shawnwells) 

By understanding the physiological mechanisms at play during a walk, we can better appreciate the transformative power of this often-overlooked exercise and its potential to improve our overall well-being.

Overall health benefits of regular walking

Dr Vinoda Kumari, deputy chief medical officer, Jindal Naturecure Institute tells indianexpress.com, “Regular walking is one of the simplest and most accessible forms of exercise, offering overall health benefits without requiring special equipment or training. It strengthens the heart, lowers blood pressure, and improves cholesterol levels, all contributing to better cardiovascular health.”

Walking also supports mental well-being by reducing stress, anxiety, and depression while boosting mood and cognitive function, she states. “In terms of weight management, walking burns calories, increases metabolism, and helps reduce body fat. Additionally, it promotes muscle and joint health, boosts the immune system, and can lead to a longer, healthier life. Incorporating regular walking into your daily routine can yield profound benefits across multiple facets of your health.”

Walking for 15 minutes after meals can aid digestion, stabilise blood sugar levels, and help with weight management by burning additional calories. (Source: Freepik)

How do different durations and settings of walking impact our physical and mental health?

Different durations and settings of walking can have varying impacts on physical and mental health, says Dr Kumari. Here’s a detailed look at how these specific walking routines affect overall well-being:

3 minutes a day

Short walks of 3 minutes can help break up prolonged periods of sitting, reducing the risk of metabolic issues and improving blood circulation. However, they might not significantly impact cardiovascular fitness or weight management. 

5 minutes outside

A 5-minute outdoor walk can boost energy levels and improve mood due to exposure to natural light and fresh air. Being in nature, even briefly, can reduce stress, enhance mental clarity, and improve overall mood.

5-10 minutes a day

Regular 5-10 minute walks can improve circulation, reduce stiffness, and provide a small boost to cardiovascular health over time. These short bursts of activity can help manage stress and anxiety, providing a quick mental refresh.

15 minutes after meals

Walking for 15 minutes after meals can aid digestion, stabilise blood sugar levels, and help with weight management by burning additional calories. Post-meal walks can alleviate feelings of sluggishness and improve mood.

30 minutes after meals

A 30-minute walk after meals significantly improves digestion and helps regulate blood sugar levels, which is especially beneficial for people with diabetes.This duration allows for a substantial mood boost, stress reduction, and enhanced cognitive function.

40 minutes a day

Consistently walking 40 minutes a day provides excellent cardiovascular benefits, aids in weight management, strengthens muscles, and improves joint flexibility. It can significantly reduce symptoms of anxiety and depression.

90 minutes outside

Walking 90 minutes outside offers robust cardiovascular benefits, substantial calorie burning, and improvements in muscle and joint health. Extended outdoor walks can profoundly reduce stress, anxiety, and depression.

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.