How Walking Affects Your Body in 2, 10, and 30 Minutes a Day, According to Research
While a simple walk may not give you the same energy high as your MetCon, health benefits can be gained from just two minutes around the block according to new research. In fact, the benefits are due to improving mental health, reducing blood pressure and reducing the risk of many diseases. Running is not necessary.
Here’s how walking affects our bodies, from two minutes to 30 minutes a day.
Effects of Walking in 2-5 Minutes
Blood Sugar Control
Yes, just a two-minute walk can hold health benefits. A meta-analysis published in Sports Medicine reviewed seven studies that compared the impact of sitting, standing and walking on blood sugar control. Participants in the included studies were asked to stand or walk for two to five minutes every 20-30 minutes throughout the day. Studies have shown that walking shortly after eating caused the participant’s blood sugar to rise and fall more slowly than standing or sitting. In addition, their insulin levels were more stable.
Results of a 10-Minute Walk
Low Blood Pressure
Just 10 minutes can lower blood pressure according to a study published in Journal of Human Hypertension. Participants completed three 10-minute walking sessions at moderate intensity over three hours. The results showed a significant decrease in systolic blood pressure after the third session.
Improved mood
A study published in Psychology of Sport and Exercise examined participants’ emotional responses after 10 minutes and 30 minutes of walking, with an additional focus on their future walking intentions. Walking sessions improved mood and participants reported higher self-efficacy and willingness to exercise in the future after 10 minutes of walking.
Reduced Risk of Disease
A meta-analysis published in British Journal of Sports Medicine found that just 11 minutes a day of brisk walking was enough to reduce the risk of many diseases. It also encourages us to move, even for short periods of time.
Effects of Walking in 30 Minutes
Reduced Depressive Symptoms
Just 30 minutes can help reduce symptoms of depression according to research. A study published in Journal of Mental Health and Physical Activity examined whether walking with different goals affects depressive symptoms. The researchers found that walking for exercise was significantly associated with lower symptoms of depression. Clearly, walking reduced depressive symptoms for at least 30 minutes three to five times a week.
Effects of Walking 150+ Minutes a Week
Reduced Risk of Cardiovascular Disease
No matter how you cut it, 150 minutes of walking a week is still the gold standard. A study published in Circulation shows that doing moderate exercise such as walking has great benefits for heart health. Participants who exercised 150 to 299 minutes per week showed a 19% to 25% lower risk of heart disease compared to those who did not. Those who reported 300 to 599 minutes per week had an increased risk of death, although levels higher than this showed no benefit or increased risk.
The bottom line is: choose a time to walk that fits your schedule and interests and you’ll reap the most health benefits.
Kate is a fitness writer for Men’s health UK where he contributes regular exercise, training tips and nutrition guidance. He has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health was a nutritionist, fitness writer and trainer with over 5k hours coaching in the gym. Kate has a keen interest in volunteering for animal shelters and when she’s not lifting weights in her garden, she can be found walking her rescue dog.
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