Walking for just 30 minutes a day can be so beneficial for our physical and mental health and wellbeing. Even walking for less than 30 minutes a day can bring enormous benefits and hey, at least it’s better than nothing. If going to the gym is not your thing, just incorporating walking into your everyday routine can give you just as good results.
1 Walking is a good activity for fitness and weight loss- even if you think you don’t have enough time for it
We are all busy people so I get that it is not feasible to walk 30 minutes everyday. However, just walking 30 minutes is so easy to fit in a work schedule whether that’s going for a walk during my lunch break, eating outside or even walking around the city ‘window shopping’ (yes this is a lunchtime activity for me)- it is a lot easier to get walking and steps in than you think. You can also break it into shorter walks as well.
At a brisk pace, you can burn from 100-300 calories from a 30 minute walk. We all know that weight loss is burning off more calories out than eating calories in so walking is such an easy way to be fit without even realising it or exerting a lot of effort.
You’ll be surprised how much calories walking can burn. You can view calorie burned here for a range of sports and everyday activities. A moderate brisk walk can burn more calories than dancing, badminton and even swimming.
2 Walking has so many short-term and long-term health benefits
There are a plethora of physical health benefits that regular walking can have.
- Improved cardiac health
- Improved posture and circulation
- Reduced risk for heart disease, cancer and chronic illness
- Ease joint pain and muscle stiffness
- Reduced high blood pressure, high cholesterol and effects of diabetes
- Alleviate depression and fatigue
3 Walking is amazing for your mental wellbeing
Walking is such a great way for your creative mind to flow and make time for you. In fact, a Stanford study showed that walking increased creative output by 60%. I find that when I walk I can often go into deep thinking and reflection. Also, that sunshine and fresh air will do wonders!
Walking is also amazing to boost energy and mood. Especially after I go for a walk during my lunch break, I come back more focused and energised meaning an increase in work productivity.
As I mentioned earlier, walking can alleviate depression and fatigue. Improvements in these two factors alone can completely transform a person’s life.
You can just type in ‘walking mental health reddit’ and see so many people gush about amazing walking has been for their depression, anxiety and productivity.
4 Walking is for everyone of all ages and fitness levels
If you’re like me – you hate running. I don’t have the endurance and fitness intensity to do so. I also find the running community can get toxic and I just want to walk in peace. Good news! There are studies that show that moderate paced walking is just as effective as running. Read more
Walking is a low impact exercise that is suitable for all ages and fitness levels.
Interested: Watch Scott Cramer’s video on why he thinks the running community is toxic. I like his content. Scott ran a marathon without any training which was met was a lot of criticism from the running community. I thought it was really inspiring and cool. It isn’t always about how fast you can do a run but rather the energy and enthusiasm you have for it.
5 Walking in nature is beautiful
Whilst walking has great physical and mental health benefits, it is also enjoyable to walk around scenic places. I like walking along beaches and parks. You can even walk alongside a friend if that makes it more enjoyable and motivates you to walk more. On my most recent walk, I was able to walk past pretty flowers and even picked up a few flowers and leaves to put into my notebook.