How often do you exercise? Many people choose not to follow a regular schedule of physical activity, citing a lack of time or energy to do so. With work commitments, personal responsibilities, and the hustle and bustle of daily life, finding time to exercise or take a walk can be difficult.
But what if you knew that you don’t have to exercise for an extended period of time to enjoy an effective routine? What if huge benefits were possible even with small, low-impact, relaxed forms of exercise? It sounds crazy, but it’s true! All it takes is a short walk to get your body going. Here are seven health benefits of walking 15 minutes every day.
1. Your metabolism increases
A 10-15 minute walk doesn’t seem like a very long walk to anyone. In fact, it is probably all the time you need to get to and from the nearest bus stop. But even a simple walk to your favorite park can make all the difference when it comes to boosting your metabolism rate.
This is because walking, no matter how short the journey, is a way of cardio exercise – the most effective activity to increase your metabolism. And that comes with a lot of benefits! For example:
Studies have shown that positive The effects of 10 minute walks can add up. In other words, short walks here and there whenever possible can lower your body’s harmful cholesterol levels, which is quite a significant impact on your health that you would like to take advantage of.
Helps blood sugar
Do you need to control your blood sugar? It turns out that a 15 minute walk can help with that. It turns out that 15-minute trips to the restaurant and back are just as effective as checking blood sugar as a long exercise routine. Of course, research shows that you’ll have to repeat those short walks at least three times a day to reap the full benefits, but that’s a worthwhile change from an exercise routine that can otherwise be overwhelming for many. .
Add more steps to your day
It’s easy to forget that every step has its pedometer, and a brisk 15-minute walk contains a surprising number of steps. More specifically, you’ll have around 2,000 steps, a solid tenth of the 10,000 recommended steps you’re supposed to take each day. And that’s before you’ve taken into account the normal walking you do to get to places! As long as you keep a fast pace Sciences says you can still get the health benefits that come from walking.
2. You have less joint pain
You’d think constantly hitting hard pavement would be bad for your joints. Surprisingly, this is not really the case, within reason.
TO study showed that short group walks that add up to about an hour of walking each week could have a positive impact on your range of motion and mobility, even if you have arthritis or chronic pain!
It turns out that the increased blood flow to the muscles around the joints caused by walking can help strengthen those muscles. Once your muscles are better strengthened, your increased flexibility and mobility respectively! And better yet, this works even if all you can accomplish every day is about 10 minutes of walking. Every minute counts!
3. You will feel more energetic
It’s not just a delusional positive thought dreamed up by fitness fanatics.
If you’re sleep deprived and fall asleep even while reading this, coffee doesn’t have to be the solution. Because like this study discovered, a brisk 15-minute (or less) jog down the stairs can actually be more energizing than caffeine.
This may seem strange at first, considering that the act of walking is supposed to tire you, but there are a few good reasons for this:
- Increases the flow of oxygen in the body, which makes you more alert.
- It makes your heart beat, causing your body to jump into action
- It produces hormones such as epinephrine, norepinephrine, and cortisol, all hormones that increase energy levels in the body.
4. Your brain works better
One thing cardiovascular exercises do is increase blood flow and oxygen levels in the body. Even a short, brisk walk to your car in the parking lot can raise your heart rate to the levels you need for better health, all without exercise.
There are also more benefits you get from a higher oxygen intake, even in short bursts. For example:
You become more creative
Creativity and exercise seem to be the last two things that have something to do with each other. And yet a study shows that they do! Even if you sit down right after walking, you will receive a noticeable boost of creativity. So if you find yourself dealing with a creative hurdle, try taking a short walk. It may be just what you need.
Your mood will be lifted
Positive thinking can be tricky, even in the best of times. Fortunately, walking can help with that! TO study found that a short walk can make you feel better, even if you weren’t expecting it to. So if you’re feeling down, take a brisk walk to counteract it!
You have better cognitive performance
If you find that you are thinking better while walking, it is not your imagination. Researchers found that people who walk while trying to solve problems or problems perform better than when they have to stand still.
You achieve more goals
Goals are essentially pie-in-the-sky dreams until you actually take persistent and achievable steps toward them. And what is the most effective way to stay on track? Routines, which surprisingly is something that walking can help with. Establishing a habit, even with short walks, creates a solid framework in your life. This makes it easier to practice healthy behaviors and achieve whatever goals you may have!
5. You will enjoy a better sleep
We all know how important it is to get 8 hours of sleep every night. But just because you know it’s good for you doesn’t mean you can get it. And even then, you are not guaranteed to get good quality sleep either.
But how does walking, even for a short 15 minutes, help with this?
· You sleep better
TO study found that light exercise such as walking was correlated with an increase in better quality of sleep and a longer duration of sleep. Conversely, being sedentary led to poorer and shorter sleep, something you can thankfully avoid by simply taking a few short walks every day.
Sleeping is easier
Walking, even for short periods of time, can help burn off any excess energy that is keeping you from sleeping. As a result, you fall asleep faster, and since you no longer have restless energy to stay awake, you sleep more soundly.
Less stress and pain
Some of the biggest obstacles to getting a good night’s sleep are pain and stress. Fortunately, walking not only helps ease your stress levels, it can ease any discomfort you may have. This means that you will no longer be disturbed by these two factors that will otherwise interrupt your restful sleep during the night.
So if you have a hard time falling asleep at night, try going for a walk first. You may not need that sleeping pill after all!
6. Your immunity improves
Constantly look for the first victim to come flu season? If you haven’t figured it out yet, you may have a faulty immune system. And the easiest way to strengthen it is through exercises like walking. But what exactly can short walks do for you?
Reduces the risk of cold and flu
If you are fitter, like one study discovered, then you are less likely to develop a cold or catch the flu virus. This is especially true when you are doing aerobic exercise, which counts as walking! While your ideal would be to walk for 30 to 45 minutes a day, even a short 10 to 15 minute walk every day can contribute to your overall resistance to disease!
Makes you feel better in general
Walking, even for just 15 minutes, can help relax your muscles and get your blood pumping. It also forces you to readjust your posture to a much healthier one. The result? You are likely to feel better physically, which can contribute to the difference between fighting illness or recovering faster.
Reduces allergic reactions
If you are battling seasonal allergies, walking can help. Investigate tells us that walking in winter, even for 15 minutes at a time, can reduce allergic reactions and inflammation in people. If you can get away with walking, it can even help during allergen seasons!
Fortunately, short, daily walks are enough to get you what you need. And it doesn’t have to be a special place either – just walking around your favorite mall while window shopping can be more than enough!
7. You will live longer
It’s easy to assume that walking 15 minutes a day is too little. How can a brisk walk around the block every day have enough of an impact? Turns out you were wrong about it.
TO study has shown that even if you don’t get the ideal amount of moderate exercise a week, everything counts. Older patients in the study found that getting some exercise every day had significant health benefits compared to doing nothing.
This kind of jump in health improvements contributes to a healthier, better-functioning body and mind as you age. And don’t worry, this benefit can start to add up at any time. In other words, it all adds up, no matter how insignificant it may seem at first!
It’s not uncommon for people to think that exercising should involve a rigorous hour-long routine of doing your best in the gym. While it’s a good, healthy way to build muscle and get fit, it’s also not something everyone can do, especially for those with mobility issues. And, of course, most would rather spend their precious moments of free time on their hobbies or interests.
So instead of aiming for a long routine, walk for about 15 minutes! Even if it doesn’t seem like a lot, you’re doing your body an important favor.