There’s nothing better than waking up and taking a walk to start the day off right and, of course, improve your health, right? Daily activities like this have several benefits and help combat a sedentary lifestyle. But the question remains: how many minutes of walking per day are necessary to improve your health?
We’ll show you some of the benefits of walking, why you should walk on a treadmill, and much more. Keep reading to find out all the details!
How many minutes of walking per day are necessary?
For those who do not have any medical limitations or restrictions, just 20 minutes a day is acceptable. 150 minutes of a certain amount of commuting per week is ideal for an adult, which is about 30 minutes a day. This time already brings health benefits, such as improvements in cardiovascular health, reduced risk of type 2 diabetes and improvements in mood and mental well-being.
What are the benefits of walking?
Walking has many benefits for the body and mind, helping to make our bodies healthier and reduce stress. Check out some of the benefits below:
Improved vascular health
The time you spend walking each day helps improve blood circulation, reducing your risk of developing cardiovascular diseases such as coronary artery disease, high blood pressure, and stroke. In addition, increased blood flow can also help reduce blood pressure and improve the health of your blood vessels.
Contributes to weight loss
Another benefit of walking is that it helps with weight loss, as it increases calorie expenditure and also creates a calorie deficit, which is essential for weight loss. But it is important to remember that walking alone is not enough; you need to be aware of your diet and what you are consuming. To learn more, check out the post on Mindful Eating on our blog .
Strengthens bones and muscles
Wondering how many miles of walking a day can help strengthen your bones and muscles? When you walk regularly, muscles in your abdomen, legs, buttocks, and stomach work together to help your body support your weight. This can help improve bone density and prevent muscle loss, especially in older adults.
And what helps even more is creatine, which, if taken every day, can bring many benefits. Check out what creatine is for!
Increases disposition and energy
Increased energy and disposition are some of the most notable benefits of walking if done regularly. When we move, our body releases endorphins, neurotransmitters known to promote feelings of well-being and reduce stress.
Additionally, regular walking helps improve the quality of your sleep. People who exercise regularly tend to have deeper, more restful sleep!
Improves mental health
Just a few minutes can significantly benefit your mental health. Exercising, such as walking, can help reduce negative feelings such as nervousness, worry, and even depression.
Walking is a vicious cycle, as the more you walk, the more endorphins your body generates, bringing more energy.
Reduces the risk of chronic diseases
Being overweight and obese is linked to the development of several chronic diseases, including type 2 diabetes, heart disease and certain types of cancer.
Additionally, one of the benefits of walking is improving insulin sensitivity and glycemic control, which is essential for preventing and managing type 2 diabetes.
Improved cognitive function
Aerobic exercise, such as walking, can have a significant positive impact on brain function and cognitive health.
This improvement in cognitive function occurs by increasing blood flow to the brain. During physical activity, the heart pumps more oxygen-rich blood to the brain, providing essential nutrients and improving brain function, including memory, focus and concentration.
How long does it take for walking to start taking effect?
Many people think that walking and any other physical activity has short-term effects, but this is not the case. Each body reacts differently to the stimuli of walking.
Some people can lose more or less weight with just a few minutes of walking on the treadmill. Over time, you will notice better well-being and energy throughout the day with at least 20 minutes of walking a day.
And if you are just starting out and are unsure whether to run or walk, also check out our post on running or walking: which is better?
Can you walk every day?
Walking every day is a way to keep your body in shape, delay aging, and improve your health. Walking is a gentle form of exercise that almost anyone can do every day. After just 20 minutes, many of the benefits begin to appear.
Can you walk on the treadmill?
Yes, walking on the treadmill also brings the advantages of walking on the street, in addition to other varieties, such as speed and incline adjustment, providing a more precise and personalized exercise.
With just a few minutes of walking each day, you are able to adjust the intensity of your workout according to your goals and as your fitness increases.
Here at Dream Fitness, you can find our post on how to choose the best electronic treadmill model , which provides tips to help you choose your future walking partner.
How to start walking?
Below, Dream Fitness gives you some tips on what you need to have and do to start walking, they are:
Choose comfortable shoes
It is essential to choose comfortable and suitable shoes for walking, such as sneakers that provide good support for the feet and cushioning to reduce impact. Choosing the right sneakers with good ventilation helps prevent blisters and discomfort.
Invest in clothing that provides flexibility
Wearing comfortable, flexible clothing is important to ensure freedom of movement while walking. Choose lightweight, breathable clothing that allows you to move easily.
Layers can be helpful in adapting to temperature changes during exercise, whether it’s a 20-minute walk or more.
Find a safe and pleasant place
Choose a safe, well-lit, and pleasant place to walk, such as a local park, walking trail, well-maintained sidewalk, or even a treadmill at home (a great option if you don’t have a lot of time to get out of the house).
Warm up and stretch
Before you start walking, take a few minutes to warm up your muscles and joints. This can include walking at a slower pace, stretching major muscle groups such as your legs, arms, and back, and doing joint mobility movements to increase flexibility.
Drink water
Staying hydrated is essential while hiking, especially in hot weather or during prolonged exercise. When you’re on your treadmill, keep a water bottle nearby and take small sips regularly throughout your hike.
Track progress
Keep track of your progress by recording your workouts, such as duration, distance covered and speed. This can be done manually in a workout diary or using fitness apps available on smartphones.
Tracking your progress is a way to motivate yourself and set realistic goals, which is essential for anyone thinking about how to start walking.
Respect your body’s limits
If you start to feel a lot of pain or discomfort, slow down or take a break to rest. It’s important to take care of yourself and not push your body beyond its limits.
Don’t push yourself beyond what’s comfortable for you. Remember, consistency is key, and you can gradually increase the intensity and duration of your walks as your fitness improves.
If you have felt any physical or mental discomfort while exercising, it is worth reading our content on Overtraining!
Did you see how just a few minutes of walking are enough to bring a series of benefits to the body? We hope you enjoyed the content and leave a comment.
Enjoy your visit to our blog and see you next time!
