Walking is an accessible and health-promoting form of movement that can readily fit into busy schedules without any extra equipment save for a pair of comfortable shoes. Striving to walk 30 minutes per day is an excellent goal for overall mental and physical well-being, whether you break up the time or hit the road for a full 30 minutes at a time.
"Walking for 30 minutes daily is a transformative habit," says Seth Forman, a strength and conditioning coach with a Master of Education. "It strengthens your heart, aids in weight management, and releases mood-boosting endorphins, reducing stress. Walking is a simple yet powerful path to a healthier, happier life."
Below, we discuss the physical and mental health benefits you can expect from walking for 30 minutes per day, along with tips for incorporating it into your lifestyle. We'll also review some potential risks and considerations to remember.
Benefits of Walking 30 Minutes Per Day
Consistent movement like walking increases endurance and cardiovascular fitness, reduces the risk of falls by strengthening muscles and improving balance, and helps reduce and improve chronic illnesses like high blood pressure, diabetes, and high cholesterol, says Lindsay Tullis, a board-certified health and wellness coach and behavior change specialist at Mighty Health.
At the same time, the stress-relieving effects of movement, especially in nature, will boost your overall well-being. Here's more on these benefits.
Walking Strategies for Overall Health
Cardiovascular Benefits
Because walkingis a form of cardiovascular exercise, your heart and lungs will become stronger and more efficient. Cardiovascular exercise also helps your body use oxygen more efficiently, which in turn provides many health benefits.
"Walking increases your heart rate, which helps reduce blood pressure, improve circulation, and lower your overall risk for heart disease," explains Ronny Garcia, a certified personal trainer at Blink Fitness.
Improving your heart and lung health reduces the risks of several diseases. When you walk for 30 minutes each day, your cardiovascular system adapts and improves. Including some brisk walking (3.5 to 4 miles per hour) into your routine increases the benefits even more. It helps to lower your systolic and diastolic blood pressure and reduces the chances of having a heart attack or stroke.
What Is Your Brisk Walking Speed?
Advantages for Mental Wellbeing
Walking boosts your mood and mental well-being by lowering stress and counteracting the effects of anxiety and depression, according to research. It also improves overall mood by increasing blood flow to the brain, explains Tullis.
Choose an outdoor setting like a park for the best stress-reducing benefits, saysKirk Shave, lead guide and co-owner of Mountain Trek, an alpine trekking wellness retreat in British Columbia. "Itkeeps the sense organs open and present for a nature bathing or forest bathing effect."
Outdoor settings tend to have a more significant positive effect on mental well-being while reducing the effects of seasonal affective disorder and low vitamin D-related depression. According to research published in theInternational Journal of Psychophysiology, as little as a quarter-mile (5 to 10-minute) walk in nature at your chosen pace provides stress-reducing and bad-mood-busting benefits—lowering stress and anxiety and supporting a positive mindset better than indoor exercise. Change into some walking sandals and take to the beach.
Positive Impact on Muscles, Joints and Bones
Walking is a low-impact exercise that is easy on your joints and engages your legs, buttocks, and core, says Garcia. If you have joint issues, walking is an ideal exercise as it is low-impact and low-intensity. Plus, as a beginner, you can build up a base of mobility, strength, and general fitnessby walking consistently.
Increasing leg muscle strength also helps balance and mobility, says Tullis. "Walking can also improve joint pain and stiffness by keeping the joints mobile and lubricated."
Walking for 30 minutes per day also can prevent bone loss that occurs withaging, a risky effect that can lead to osteoporosis. Adding weight-bearing exercise to your routine, such as walking, canhelp reduce your risksbyimproving your bone health.
Shave recommends trekking poles to boost your upper body strength and muscle. Press the poles into the ground with each step and focus on your arm speed. The faster your arms move, the faster your legs will move—another way to increase performance, he says.
Cognitive Effects
Fitting in a daily 30-minute walk, especially outdoors, has powerful effects on your brain functioning, includingimproved attention span, memory, executive functioning, and focus. It also reduces mental fatigue and tiredness. Using your lunch break to take a stroll outdoors can make the rest of your work day much more productive.
Physical activity, such as walking for even short stints, also canprevent and may even reverse the progression of dementia. This is an important benefit considering dementia is expected to impact153 million people by 2050—an increase from 57 million people with the condition in 2017.
In fact, a study published in the Journal of the American Medical Association on nearly 63,000 Korean adults over 65 hasshown increasing physical activity is associated with reducing the risk of dementia by 30% to 80%. This makes walking a potent tool for taking control of your cognitive health as you age.
What Happens to Your Body When You Walk 30 Minutes Per Day
Body Composition Changes
Walking supports total daily activity levels, which helps balance your energy intake and prevents weight gain. Plus, reducing fat stores while maintaining muscle mass increases your overall health and physical conditioning.
Walking uses stored calories for fuel, especially if performed for an ideal time and intensity, says Shave. "If [you walk at] a rate of exertion above 6.5 out of 10 for 40 minutes, you will be burning through glucose and glycogen and be into fat storage."
Risks and Considerations
While walking is an accessible and relatively low-risk exercise, there are still things to consider. Tullis stresses the importance of consulting with a healthcare provider before starting any walking regimen, especially if you have any restrictions or health concerns.
Warm-Up Before and Stretch After
Warming up before exercise can help to avoid injury. Stretchingalso is vital, especially when walking on uneven or hilly terrain, says Shave. He recommends focusing on the lower leg muscles, including hip flexors, which attach to the lower back and get overworked when taking too long of strides and can otherwise lead to back pain. He also suggests stretching your shoulders and neck after a lengthy or vigorous walk.
Use Technology Wisely
Foreman says walking without technological distractions and being aware of your surroundings is safest. It also helpsoptimize the health benefits. However, some technology can keep you safe, such as a GPS tracker, and Garcia recommends always carrying a phone in an emergency.
Practice Road Safety
If you’re walking at night, Garcia advises wearing reflective clothing to make yourself visible to drivers and carrying a flashlight to improve visibility. Always follow traffic rules, walk on sidewalks or pathways, use crosswalks, and walk facing traffic to see oncoming vehicles.
Tullis recommends a supportive pair of walking shoes to ensure your joints stay safe and you enjoy your walk. Brands such as New Balance offer a wide range of styles with extra support for different conditions. Other gear you might want to bring include a water bottle and reflective vest or clothing.
Strategies for Adding 30-Minute Walks Each Day
If you are new to walking after being sedentary for some time, Foreman suggests starting small, setting attainable goals, and tracking progress. He also recommends inviting a friend for added motivation and seamlessly integrating walking into your daily activities, like walking to work. If you are new to walking, Tullis suggests starting with just 5 to 10 minutes a day and building from there.
Set a specific goal and schedule for the best chances of sticking to your routine, Garcia suggests. "Having a clear goal makes it easier to stay committed and on target. Plan out your walks in advance, just like you are scheduling an appointment. Consistency is key."
Making your walks a social activity may also boost motivation and enjoyment, says Tullis. "Joining a walking group or walking at a local gym or park can improve social skills and allow you to meet other people who love to walk. You could also try this strategy at work by using your breaks for a quick walk with a co-worker."
Tips and Support
Walking is a low-impact, accessible movement that improves physical and mental health. Adding 30 minutes of walking to your day is generally safe and encouraged for most people. Increasing your daily activity levels in any way, either by walking for 30 minutes straight or by breaking up the time throughout your day, can work just as well for helping you get the benefits of movement. Working from a treadmill desk, for example, is one way to incorporate consistent movement throughout the day, especially if you can't get outside. Alternatively, you can use a walking pad or under-desk treadmill.
It's still best to listen to your body, go at your own pace, and seek advice if you feel any pain or strain from walking every day—there's no shame in taking a rest day when you need one. Most importantly, find reasons to stay motivated.
"Find a way to make walking fun by listening to music or a podcast or walking with a friend," says Tullis. "Plan time for your walk so that you stay consistent and committed. Remember to have fun and think of it as something you get to do and not something you have to do."
