5 Health Benefits of Walking Only 15 Minutes Each Day

Nowadays technology has made our life easier in many ways but as a society, we’ve become more sedentary, as most of our jobs or passions may require us to sit in front of a computer most of the day.

Being raised by my grandparents in a countryside, I remember they were all day working outside and they only used to sit down during our meals. People were more active 20, 30 years ago, but today, in our modern society, we tend to move much less and this unfortunately is part of the reason for widespread obesity, heart disease, and other causes of early death.

We all know by now that only eating well is not enough, physical activity is equally important.

New exercise trends can be fun and exciting but I do not say that you need to become a member of a gym or fitness group in order to do some exercise.

So, what is the solution you may ask? Something very simple that requires no special skills, has a low risk of injury, is convenient, appropriate for all ages, and it’s free.

The secret is walking! Walking is the near perfect exercise and is one of the most powerful ways to maintain a healthy weight and stay strong. Walking is simple enough that nearly any able-bodied person can do it, all you have to do is put one foot in front of the other. 

If you start with only a regular daily 15 minute brisk walk will bring into your life a long list of rewards.

Let’s see 5 health benefits that a daily 15 minutes walk can have on you:

5 Health Benefits of Walking Only 15 Minutes Each Day

1. Walking reduces anxiety and depression

Researches show that a daily 15 minutes walk modifies your nervous system so much that you’ll experience a decrease in anger and hostility and will lift your spirits and the effect can even be amplified if you take a stroll through some greenery. A 15 minutes walk into a park or garden can really boost your mood.

2. Walking will help you burn calories and maintain a healthy weight

A daily regular walk increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older, and at the same time can help reduce belly fat and, as a result, improve our body’s response to insulin, according to research.

3. Walking will help you have a better cardiovascular health

Is not a secret that sitting at a desk all day restricts blood flow to your legs, increasing heart attack and stroke risk factors. But did you know that regular 15 minute walks can actually help safeguard your arteries? 

One of the most cited studies on walking and health, published in The New England Journal of Medicine, found that those who walked enough to meet physical activity guidelines had a 30% lower risk of cardiovascular events (like heart attack or stroke) compared with those who did not walk regularly.

4. Walking can help alleviate joint pain

If you experience pain in your joints, exercise may be the last thing on your mind but contrary to what you may think, it turns out that walking reduces arthritis-related pain, especially in the knees and hips, improving your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints. 

A 2019 study in the American Journal of Preventive Medicine followed 1,564 adults older than 49 with lower-body joint pain. Participants who walked for an hour each week were more likely to remain disability-free four years later.

5. Walking enhances creativity

Nietzsche wrote, “All truly great thoughts are conceived by walking,” and researches have proved it true. 

According to Stanford University researchers, a brainstorm during a 15 to 20 minute walk, will generate twice as many ideas as sitting at a desk. 

So whether you’re feeling stuck at work or you’ve been searching for a solution to a tricky problem, or if you need to give your ideas legs, it’s a good idea to get moving, as walking can boost creative ideation both in real-time and shortly after.

Are you walking at least 15 minutes everyday?

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41 thoughts

  7. This is why my husband says we must have a dog. We do have one and he walks her twice a day everyday for about half an hour. He says it helps his mood and improves his heart health!

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  8. Yes, it’s the only way forward. I walk each day as much as possible. I have too low blood pressure and walking helps it climb up .
    A dog is a terrific help but take care not to stumble over . It happened to me a couple of weeks ago. Nothing broken though, not bad at 81, because walking also strengthens bones.

    Reply

    1. I’m glad to hear that regardless your age you’re walking everyday! That’s really great both mentally and physically! Yes, I guess it’s a little bit difficult to manage a dog now, as they are full of energy 🐶 I’m glad you’re ok and nothing broken though 😅

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  17. So very true Ribana! Walking is ideal and is great for those not able to do other more strenuous exercises. Walking has always been my favorite form of exercising though I now find it a bit hard to do regularly in the winter. But I keep trying! Have a great day!😃😻🚶‍♂️🚶‍♂️

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  19. i really love and enjoy walking and i try hard to make time for a 30 mins walk everyday or once every 2 days … thank you so much for sharing, its great to know it has so many benefits … 🥰💕

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  20. Pingback: 5 Health Benefits of Walking Only 15 Minutes Each Day – Rosalina Health

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