Walking for 15 minutes is an achievable goal that people can easily incorporate into their life and use as a springboard to a more active lifestyle. For people who don't or rarely exercise, regular walks can improve resting blood pressure, the body's management of dietary fat, and increase insulin sensitivity.
Will a 15-minute walk every day help you lose weight? . To lose weight, the 2015-2020 Dietary Guidelines for Americans suggested that most people need to reduce their calorie intake and increase their physical activity. A 15-minute walk would still help you burn calories that it wouldn't have burned.
Your whole body feels better
Moving around helps loosen tight muscles and limbs and gets your blood pumping. You might notice decreased lower back pain and less hip tightness, for starters.
Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can't manage 30 minutes a day, remember even short walks more frequently can be beneficial. Walking with others can turn exercise into an enjoyable social occasion.
The researchers estimated that doing just 20 minutes of brisk walking every day or the equivalent (which would burn about 90 to 110 calories), would elevate a person into the “moderately inactive” group and reduce their risk of early death by 16 to 30 percent.
For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64.
The evidence shows that 7,000 or more steps a day provides a substantial health benefit. A 2021 study found that people who logged at least 7,000 steps per day had a 50-70 percent lower risk of premature death, compared to those who walked less than 7,000 steps.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
In a study published by the Medicine & Science in Sport & Exercise journal, participants who walked in place for an hour burned an average of 258 calories, compared to roughly 304 calories for people who walked on a treadmill.
I recommend regular walks in the morning or midday for the best chance of sticking to your habit. However, an evening walk may be best for you if you're a night person or only have time in the evenings. Another option is to break up your walk into shorter ones and do a few short walks each day.
A Public Health England report, aimed at the 40% of middle-aged Brits who are inactive, highlighted that a steady walk for 10 minutes a day can increase your physical fitness and cut the risk of an early death by 15%.
That's when I decided to focus on my health and change my food and lifestyle. I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose. The key, though, is staying consistent and walking in the right heart rate zone to maximize calorie and fat burn.
But how long should you walk and how often? It depends on what you want to achieve. To decrease health risks such as heart disease, you need to exercise at a moderate level for 30 minutes at least four days a week. Fortunately, this doesn't mean you need to get on the treadmill and stay there for 30 minutes.
Is walking enough to alter your body shape? Walking every day can be more beneficial than sporadic intensive exercise. “Walking for 30-40 minutes a day is more likely to have an effect on your body shape than two three-minute HIIT sessions a week,” Macdonald says.
Kick starting your day with a brisk walk can not only regulate your body-cycle for the day, but also facilitate an early to rise, early to bed mindset. 7am to 10am are the most ideal hours for an intense walk to pump adrenaline and boost energy levels for the day forward.
Studies have looked into the effects of walking on reducing the potentially harmful triglycerides in your blood after a meal. 2 Walking for several shorter periods of time that added up to 30 minutes per day has been shown to be just as effective as taking one long walk.
For adults with BMI under 29.9, no matter if you're “underweight,” “healthy,” or “overweight,” make your target 10,000 steps a day. This equates to 5 miles or 1.5 hours of walking a day and put you on target for losing 1 lb. a week. If you're diagnosed with a BMI >30, work with your doctor on recommendations.
For general fitness, most adults should aim for 10,000 steps per day, with fewer than 5,000 steps being a sign of a sedentary lifestyle. However, the number will depend on a person's age, current fitness level, and health goals. This recommendation comes from the Centers for Disease Control and Prevention (CDC) .
How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.
Walking an hour a day is a great workout and affords many physical and mental health benefits.