Walking, even in short bursts, can offer impressive health benefits, according to new studies. From improving mental well-being to reducing the risk of various health conditions, simply walking — without intense running or strenuous activity — can positively impact our health. Here’s a closer look at what research says about the benefits of walking for durations from 2 minutes up to 150+ minutes per week.

The Benefits of Walking for 2-5 Minutes

Stabilizing Blood Sugar Levels?

A brief walk of just two minutes after a meal could help control blood sugar levels. According to a meta-analysis in Sports Medicine, researchers compared the effects of sitting, standing, and walking on blood sugar management. Participants in the studies took a short 2-5 minute walk every 20-30 minutes. Results indicated that walking after meals resulted in more gradual changes in blood sugar compared to sitting or standing, and insulin levels remained steadier.

Why It Matters?

This finding is significant for those looking to maintain steady energy levels and control blood sugar throughout the day. Incorporating a brief walk into your routine, especially after meals, can support blood sugar management, even in small increments.

The Benefits of Walking for 10 Minutes

• Lowering Blood Pressure

A 10-minute walk can reduce blood pressure, as shown by research published in The Journal of Human Hypertension. In this study, participants completed three 10-minute walking sessions at a moderate pace over three hours. Results showed a noticeable reduction in systolic blood pressure after the third session.

• Boosting Mood and Future Motivation

A short walk can also improve mental well-being. Research in Psychology of Sport and Exercise examined participants’ emotional states after 10- and 30-minute walks, finding that even a quick 10-minute walk could lift mood and increase motivation for future activity. Participants reported feeling better and expressed more confidence in their ability to incorporate regular walks into their routine.

• Reducing the Risk of Certain Illnesses

According to a meta-analysis in the British Journal of Sports Medicine, a short daily walk of just 11 minutes can decrease the risk of a range of health conditions, encouraging individuals to stay active even if only for brief periods each day.

The Benefits of Walking for 30 Minutes

• Alleviating Depressive Symptoms

Walking for 30 minutes may help reduce symptoms of depression. A study in The Journal of Mental Health and Physical Activity found that walking for fitness purposes was associated with a reduction in depressive symptoms, especially for those who walked three to five times per week. This research highlights the mental health benefits of consistent, moderate-duration walks.

• Improving Overall Mental Well-being

In addition to managing depressive symptoms, a 30-minute walk can also enhance general mood, reduce anxiety, and offer a sense of accomplishment. Walking outdoors can add further benefits by connecting with nature and breaking up the routine, adding to its positive impact on mental health.

The Benefits of Walking for 150+ Minutes Weekly

• Supporting Heart Health

Walking for 150 minutes or more each week remains a benchmark for cardiovascular health. A study published in Circulation demonstrated that individuals engaging in moderate physical activities like walking for 150 to 299 minutes weekly had a 19-25% lower risk of death from cardiovascular disease compared to inactive individuals. Walking 300 to 599 minutes weekly provided an additional reduction in mortality risk, though benefits did not significantly increase beyond this range.

Why Aim for This Goal?

Achieving 150 minutes of walking weekly can be done in various ways, such as 30-minute sessions five days a week or shorter walks spread throughout the day. This moderate amount of activity can be a sustainable goal for many, delivering substantial health advantages without the need for intense exercise.