Is walking 30 minutes a day good enough?

The good news is, you don't need to be an ultrarunner in order to have a healthy dose of cardio daily (although, that would do the trick). A simple 30 minute walk is all it takes to reap the many benefits—like living longer—of movement.

womensrunning.com - Walking Just 30 Minutes a Day Has Tons of Health Benefits

What's a good alternative to soda?

Good alternatives to soda that have soda-like qualities without the adverse effects include: Kombucha. Iced tea or hot tea. Sparkling water....

Last updated Nov 1, 2022

Can you stop Saxenda cold turkey?

Can I stop taking the injections cold turkey? Again, Saxenda isn't addictive, so you could, in theory, finish your treatment abruptly or 'cold...

Last updated Aug 27, 2022

Promotion

Get access to everything we publish when you sign up for Outside+.

You’ve probably heard it a lot lately: We’re all sitting too much. We know that we need to get moving—one of the worst things you can do to your body is sit too much—but how much activity is enough?

The good news is, you don’t need to be an ultrarunner in order to have a healthy dose of cardio daily (although, that would do the trick). A simple 30 minute walk is all it takes to reap the many benefits—like living longer—of movement. A 2018 study conducted at the University of Sydney found that walking at a mild, average pace reduced all-cause mortality by 20 percent. That same study found that walking a brisk or fast pace reduced all-cause mortality by 24 percent. And those benefits only increased the older the participant in the study was. “Especially in situations when walking more isn’t possible due to time pressures or a less walking-friendly environment, walking faster may be a good option to get the heart rate up—one that most people can easily incorporate into their lives,” said professor Emmanuel Stamatakis, lead author of the study. Cardio, of course, is great for your heart and your cardiovascular health, but there are a few more benefits in going on a short walk every day—especially for runners.

Benefits of Walking 30 Minutes a Day

Improved Circulation

“Walking helps to improve circulation by strengthening our second heart. The second heart is a group of muscles, veins, and valves located in our calf and foot,” explains Dr. Luis Navarro, Founder of The Vein Treatment Center. “With every step that we take, we push blood back up to our heart.” Those steps help improve our circulation and promotes healthy blood flow from our heart to our limbs, brain, and everywhere in between. This is why short walk breaks are stressed for those who sit for long periods of time (especially long car rides or plane rides), so that blood keeps circulating and blood clots do not form. Some people are more at risk for blood clots than others. “The body doesn’t like static postures continually,” says Kermit Davis, a researcher with the University of Cincinnati who studies the physical demands of the average workplace. If you can, try and take walking meetings or walk around the room while on the phone. Or, if you have a pet, commit to taking them for a walk at the same time every day so you have something else to hold you accountable. RELATED: The Science of Why Consistency Creates Fitness (Even 10 Minutes at a Time)

Is 14 considered a plus size?

Seventy percent of women in the United States are a size 14 or above, and that's technically 'plus-size,' so you're taking your biggest category of...

Last updated Mar 21, 2022

Is it OK to drink soft drinks everyday?

Soda is not good for a person's health because it contains lots of sugar. Consuming too much soda may lead to weight gain, diabetes, and...

Last updated Jun 19, 2019

Promotion

Improved Metabolism

When we think of boosting metabolism and burning fat, it is easy to think of super sweaty high intensity workouts. But, that isn’t always the case. Walking regularly can actually help do the trick. “Walking helps to promote a healthy heart and circulation, and also increases our metabolism which will help to bring down weight,” shares Dr. Navarro. “Since it strengthens that second heart to promote healthy blood flow, when our circulation and metabolism are active, weight comes down. This healthy blood flow can also help to decrease aches and swelling in the legs.” Boosting your metabolism can improve sleep, circulation, and regulate appetite to make you a holistically healthier person. The daily ritual can also help to promote a healthier lifestyle.

RELATED: Sleep Is an Indispensable Part of Recovery, Especially in Older Athletes

Loosens Stiff Joints

Stiff joints and muscles can lead to problems down the road such as arthritis and more, so walking daily can help minimize your risk in the future. “A 30 minute walk per day is an excellent way to promote healthy, flexible joints by stimulating synovial fluid to bring nutrients to the joints,” notes Dr. Armin Tehrany, Founder of Manhattan Orthopedic Care. “In addition, the gentle, natural weight bearing process of walking can create better muscle strength and balance around the joints as well. This can diminish the likelihood and progression of osteoarthritis.” These benefits are not unique to those who are starting from square one; even if you are following a training plan or regularly run or hit the gym, you should still be taking advantage of the many benefits of walking. Try incorporating a longer walk into your cool-down as a way to fit even more activity into your day. Walking is also an excellent rest day activity or something to do if you’re feeling burnt out physically or mentally. “Walking for runners on their rest days is not only acceptable, I encourage it,” notes Dr. Tehrany. In fact, walking, along with stretching is one thing that coach Erika Canales at Outright Fitness recommends for athletes who are experiencing muscle soreness.

womensrunning.com - Walking Just 30 Minutes a Day Has Tons of Health Benefits

What happens if you drink water with apple cider vinegar everyday?

Though apple cider vinegar may offer various benefits, such as weight loss, blood sugar control, and antibacterial effects, studies on drinking it...

Last updated Jul 6, 2018

What herbs speed up metabolism?

There are five common herbs that can boost your metabolism and help you lose excess weight. Turmeric. Turmeric is a bright yellow spice that is...

Last updated Mar 22, 2022

Promotion

How to lose 10kg quickly?

How to lose 10kg as fast as possible? Drink enough and right water. ... Adjust the protein content of each serving. ... Limit the amount of carbs...

Last updated Dec 28, 2018

Promotion

Who should not drink hot lemon water?

3. It can aggravate stomach problems and heartburn. People who consume too many citrus fruits often suffer from gastrointestinal problems,...

Last updated Dec 8, 2021