Why everyone should be walking 30 minutes a day

Walking 30 minutes a day has a plethora of benefits as it requires nothing but a good pair of shoes.

Published: Tuesday 09 April 2019


1. Improvement in health
Walking improves your quality of life by keeping you energised and improves your quality of sleep. You are more likely to have lower blood cholesterol and reduces the risk of a heart attack, stroke and cardiovascular disease. Not only this, but you will have increased muscle strength and endurance whilst having stronger bones and improved balance.

2. Improvement in mood
Exposure to sunlight, being around nature or just taking in the views you are around are all contributing factors to help improve your mood when you are walking. It even helps if you have a partner you can walk with. These factors exert positive feelings meaning that you feel more engaged and energised during the day.

3. Aids weight loss
Walking regularly can increase your metabolism by building leaner muscles and burning more calories. Additionally, it can help to boost your immunity and fight off any infections and you are more likely to be protected during cold and flu season.

4. Walking improves digestion
Walking reduces your blood sugar levels after you have eaten your meals which has many positive benefits to your health such as reducing cardiovascular risks and any signs of diabetes. It helps lower your blood sugar levels by clearing the glucose from your blood stream so digestion is much easier.

5. Less likely to eat junk food
Walking can actually help to reduce your junk food cravings as provides some cognitive stimulation which helps to alleviate your cravings. As you are less likely to indulge in unhealthy foods, you are more likely to be active and improve your productivity.

6. Improves memory
As you get older you are more prone to memory loss, and risk of dementia. Walking is very beneficial in improving your memory because it boosts the size of your hippocampus (part of the brain which deals with learning and memory) keeping you sharp.


Here are some tips will help you get the most out of your walk:

  • 1. Have the right shoes

    Comfortable shoes which offer arch support for your feet are ones you should be buying. If you are unsure, you should consult your doctor about what the right shoe for you is for exercising.

  • 2. Measuring steps

    Have a goal each day, whether that is reaching 10,000 steps a day or walking 30 minutes each day to boost your motivation and measure your progress each day.

  • 3. Switch it up

    If you find it hard to walk for long periods of time, try interval walking by splitting your time into 3 x10 minute walks (or more if you can!) and switch up the type of surface you are walk on to try and burn more calories, for example walking on more grass and gravel surfaces.

  • 4. Embrace hill walking

    Walking up hilled areas is another way of introducing interval training into your walk. Hill walking can help to strengthen your muscles which aren’t usually used when walking along a flat surface. As you are working harder, your heart rate will go up increasing the oxygen flowing around your body, ultimately helping you increase your stamina.


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