Benefits of a Daily 30-Minute Walk [Updated: 8/19]


We are often reminded to spend 30 minutes a day exercising and there is a good reason for that. By adding just 30 minutes of exercise into your daily routine, you can reduce stress, lower your risk of diabetes, improve your memory, and increase heart health. If you want a simple form of exercise, try walking. Here’s how this simple form of exercise can benefit your health.

Curb Cravings

Did you know that walking can help curb cravings? Try it out. Next time you have the urge to reach for a sugary snack, take a short walk instead. You’ll be surprised, your walk may diminish your desire for that unhealthy snack.

Fewer Sick Days

People who exercise regularly are less likely to spend time off work due to sickness. Try to make time for a few walks a week to give your immune system a boost. If finding 30 minutes to walk won’t fit into your schedule then divvy up your exercise. As long as each walk is at least 10 minutes long you will still feel the benefits.

Build Better Relationships

Exercise doesn’t have to be boring! Use this as an opportunity to spend time with a friend or family member. In return, this can help you maintain relationships in your already busy life. There’s something about a brisk walk that leads to deeper conversation. Better yourself while bettering your relationships. 

Fall Asleep Faster

Daily exercise can help you fall asleep faster and wake up feeling more rested. If you consistently incorporate as little as 10 minutes of walking into your day you can improve the quality of your sleep. Walking helps reduce stress and relieve tension, leading to a better night’s rest. 


 Increase Creativity

In a Stanford University study, researchers discovered that walking boosts creativity by 60 percent. 176 adults were assigned a variety of tasks used to measure “divergent thinking.” The study found that walking indoors on a treadmill and walking outdoors in nature produced the same creative results.

Decrease Knee Pains

If you struggle with mild to moderate pain in your knees due to osteoarthritis, walking can help mobilize your joint fluid as well as lubricate your joints. You should incorporate walking into your daily routine to get your knee moving. Exercise is likely to improve your stiffness, pain, and fatigue. 

Improve the Environment

The environmental benefits of walking are another great reason to consider making a change. When you choose to walk instead of drive you are doing your part to reduce the use of greenhouse gases. Plus, cars are expensive and have inefficient fuel consumption. For shorter distances, we challenge you to walk instead of drive. Not only can walking help your health, but it can also help you appreciate the sights around you. After all, if you are driving you aren’t able to really soak in the sights. Take a walk and discover the things you might have missed if you were driving.

Increase Your Life Expectancy

According to a study by Mayo Clinic, Taking a fast-paced walk could increase your odds of living a longer life. People who walk at a quicker pace lived longer than those who walked slower. Researchers monitored the walking habits and deaths of almost 475,000 people and most participants were in their 50s at the start of the study. Researchers found that face-paced walking is at least 3 miles per hours or 100 steps per minute. Researchers found that women who walked more quickly had a life span of around 87 years compared to 72 years for slower-paced walkers. Men had a life span of about 86 years old compared to 65 years old. You could add so much time to your life by picking up the pace.

These are just a few ways walking can improve your life and health. For more information about your health, we recommend you get in touch with the professionals at WeightoWellness at 205-994-2393 or


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