Walking for 30 minutes daily has many physical and mental benefits, such as improved heart health, decreased risk of chronic diseases, and better mood. You can walk almost anywhere, and it doesn't require any equipment (other than a pair of supportive shoes). Adding 30-minute walks to your daily schedule will help make exercise a habit. Once you have achieved this goal, there are ways you can make your walks more challenging.
What Happens to Your Body If You Walk 30 Minutes Daily?
Lower Risk for Age-Related Disease
People who walk at least 30 minutes each day have a decreased risk for many age-related diseases, including heart disease, high blood pressure (hypertension), stroke, diabetes, and lung diseases such as chronic obstructive pulmonary disease (COPD). One study found that walking at a brisk pace reduced the risk of death by any cause by 20%.
Lower Risk for Cognitive Impairment
Researchers are not sure how walking reduces the risk of brain-related health problems, but they know it does. One study found that walking 3,800 steps per day—or about 38 minutes based on a brisk walking pace of 100 steps per minute—decreased the risk for dementia by 25%.
Better Mental Health
Walking can help boost your mood, improve emotional and psychological well-being, and reduce your risk for depression. Physical activity can increase dopamine, a "feel-good" hormone in your brain. One study of young adults found that walking for 30 minutes daily reduced the risk of depression by 25%.
Improved Body Composition
Regular walking can decrease total body weight, body mass index (BMI), and body fat percentage.
Reducing these factors contributes to improving heart disease and diabetes risk factors, further benefiting your health.
Better Sleep Quality
Walking can contribute to better sleep quality. One study of 59 participants found that those who participated in low-impact physical activity such as walking had better-quality sleep and slept longer on days when they exercised compared to days they did not.
Tips for Adding Daily 30-Minute Walks to Your Routine
There are many ways to incorporate walking into your daily routine—even with a busy schedule. Keep these tips in mind:
Make it official: Prioritize walking by adding workouts to your calendar.
Pick an ideal time: Schedule your walking at a time of day when you typically have the most energy.
Make it fun: Listen to music, an audiobook, or a podcast as you walk to make it more enjoyable.
Find a buddy: Recruit a friend if you like to walk with company. Having a workout partner will also provide accountability.
Remember your "why": Write down the reasons why you want to improve your health to help keep you motivated.
Be comfortable: Wear walking shoes and dress in loose-fitting clothes.
If you cannot set aside 30 minutes in your schedule, break your walking up into shorter sessions throughout the day.
Try these tips for getting more steps during the day:
Consider using a treadmill desk.
Go for a walk while making phone calls or meeting with coworkers.
Park farther away from your destination.
Take the stairs instead of the elevator.
How to Challenge Yourself
If you feel like you've hit your stride with regular 30-minute walks and want more of a challenge, try the following:
Add some weight: Wear a weighted vest or backpack, or carry a pair of dumbbells or kettlebells to make your walks more challenging.
Use walking poles: Walking with sticks or poles adds an upper body workout to your walks.
Add speed intervals: Walk at your typical pace for five minutes, then speed walk for 30 seconds. Continue for several cycles.
Climb some hills: Add some hills to your walks or hike on a trail for a more intense workout. If you're on the treadmill, use the incline feature.
Increase your time: Slowly increase your walking time to help improve your endurance. Try adding five minutes to your workout.
Sign up for a race: For an added challenge, sign up for a road race.
Add strengthening exercises: Take a few breaks during your walk to perform body-weight-resistance strengthening exercises, such as squats, push-ups, or lunges.
Walking Time With Walkers, Braces, and More
If you have an injury or medical condition that requires you to use a walking aid (such as a walker or cane) or wear a brace for support, consult your healthcare provider before you start a walking program—walking may not be safe for some people. If you can't exercise by walking, consider trying other aerobic exercises.
For example, if you have balance issues, water walking might be a safer option.
Other aerobic exercise options include:
Elliptical trainer
Rowing machine
Stair climber
Stationary cycling
Consult a personal trainer for individualized exercise recommendations. If you have underlying health conditions or difficulty walking, consider discussing safe exercise options with a physical therapist.
Is 30 Minutes Enough to See Results?
According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate-intensity aerobic activity (such as walking) per week for health benefits. You could achieve this goal by walking for 30 minutes five days per week or in smaller intervals throughout the week.
However, if you're new to walking for exercise, 30 minutes might be too long at the beginning. Start with a time that is comfortable for you, even if it's just five minutes. Walk at a pace that allows you to carry on a conversation while exercising.
Summary
Walking for 30 minutes a day has many potential physical and mental health benefits, such as improved heart health, lower blood pressure, and better mood, and you can walk almost anywhere. If you don't have 30 minutes in your busy schedule, there are ways to get more steps throughout your day, like parking farther away from your destination or taking the stairs instead of the elevator.