Walking is something that we all do everyday. But most people don’t take it as a good way to burn fat and maintain a healthy weight.  A walk in the park sounds easy but walking consistently throughout a week makes a difference in how you look and how you feel. Since most people are undervaluing  the benefits that walking will have in their body. Today we are going to discuss about health benefits of walking 30 min per day

a boy hiking. benefits of walking

1. Lose weight

Even though walking is not as hard as running or jogging still it is considered as a low to moderate form of aerobics. And if you walk at a faster pace or for a longer distance or walk more frequently you will burn more calories.

Walking burns about 100 calorie per mile , if you walk at a fast pace you will burn 150 to 200 calories in 30 mins . Walking everyday can help for weight loss.

2. Brain boosting effect

A study at the University of Kansas has revealed how low impact aerobic exercise like walking reduces the risk of Alzheimers. Over 35 million people are suffering from  Alzheimers and it’s getting worse. People who are active throughout their life are much less prone to this disease than those who have a more sedentary lifestyle. 

Walking everyday benefits your mental health by reducing stress and releasing endorphins . It stimulates not only the production of chemicals for brain health but also the growth and survival of neuro blood vessels. 

3. Improved eyesight

It’s surprising that moving your legs helps your eyes. Walking can help fight glaucoma by relieving eye pressure . Glaucoma develops when  too much fluid builds up in the eye increasing the pressure inside. That pressure affects the optic nerve which results in visual impairment. 

The glaucoma research foundation recommends walking as one of the best ways to reduce the risk of glaucoma. So get on the road to improve vision and protect your eyes now from potential problems in the future.

4. Prevention of heart disease

You may be well aware of the fact that running makes your heart stronger. But according to research walking is no less effective than running when it comes to the prevention of heart disease and stroke.


A daily 30 min walk helps to avoid serious heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.

5. Benefits for pancreas

Walking for exercise is a more effective way to prevent diabetes than running. In a study a group of frequent walkers demonstrated a 6 times greater improvement in glucose tolerance or blood sugar absorption than a group of runners.

More efficient use of blood sugar allows your pancreas to produce less insulin giving it a much needed rest to gather strength. 

6. Improved digestion 

Just half an hour of walking everyday not only lowers the risk of developing colon cancers but also improves digestion and regulates bowel movements.  For the person who suffers from constipation, they should focus on walking. 

7. Toned muscles

Muscle tone and weight loss are the benefits to walking. In fact 10,000 steps a day can be just as effective as a full-blown workout at the gym, especially if you add some intervals or uphill walking. Find your optimal pace but just don’t break out into a jog. This sort of speed walking is low impact and does not require any recovery time. 

a girl with tones muscles

8. Sturdier bones and joints

Walking can provide more joint mobility , prevent the loss of bone density and even reduce the risk of fractures. Experts recommend at least 30 mins a day of moderate walking to reduce pain, stiffness and inflammation in the joints. Building strong bones helps to prevent osteoporosis and reduce bone loss. 

9. Back pain relief

Another benefits of walking is the cure is back pain. This is a real life saver for those who experience back pain during more challenging high impact exercises . Since it is a low impact activity it won’t cause more pain or discomfort .

Walking contributes to better blood circulation  within the spinal structures pumping important nutrients into the soft tissue and improving posture and flexibility. 

As you walk you make your spine more stable and strengthen your muscles that keep your body upright.

10. A calmer mind 

A study done on 50 people suffering from major depression , It shows that walking 30 to 45 mins a day 5 days a week improved their condition significantly. Another research on college students and we all know how stressed they are. Walking changed their mood and lowered their stress level. 

An enjoyable walk with your loved one or friends will enhance the happiness and improve your mood even more. 




I am Bhishan Rai . I am a fitness trainer, blogger and currently working on lafemmefitness.


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