Table of ContentsView AllTable of ContentsPhysical BenefitsTips to Walk 30 Minutes DailyChallenging YourselfModifications & AlternativesTime to See Results

Table of ContentsView All

View All

Table of Contents

Physical Benefits

Tips to Walk 30 Minutes Daily

Challenging Yourself

Modifications & Alternatives

Time to See Results

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 Cognitive Impairment

Better Mental Health

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 tobetter sleepquality. 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 incorporatewalkinginto your daily routine—even with a busy schedule. Keep these tips in mind:

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:

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:

Walking Time With Walkers, Braces, and More

For example, if you have balance issues,water walkingmight be a safer option.

Other aerobic exercise options include:

Consult a personal trainer for individualized exercise recommendations. If you have underlying health conditions or difficulty walking, consider discussing safe exercise options with aphysical therapist.

Is 30 Minutes Enough to See Results?

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.

9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK.The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.Geroscience. 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8.Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (Steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788.Pearce M, Garcia L, Abbas A, et al.Association between physical activity and risk of depression: a systematic review and meta-analysis.JAMA Psychiatry. 2022;79(6):550-559. doi:10.1001/jamapsychiatry.2022.0609.Marques A, Marconcin P, Werneck AO, et al.Bidirectional association between physical activity and dopamine across adulthood-a systematic review.Brain Sci.2021;11(7):829. doi:10.3390/brainsci11070829.Harvard Health Publishing.Marching orders: How to start a walking program.American Heart Association.Why is walking the most popular form of exercise?Harvard Health Publishing.Power up your walking routine.American Council on Exercise.Best cardio machines to meet your fitness goals.Centers for Disease Control and Prevention.Adult activity: an overview.

9 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK.The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.Geroscience. 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8.Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (Steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788.Pearce M, Garcia L, Abbas A, et al.Association between physical activity and risk of depression: a systematic review and meta-analysis.JAMA Psychiatry. 2022;79(6):550-559. doi:10.1001/jamapsychiatry.2022.0609.Marques A, Marconcin P, Werneck AO, et al.Bidirectional association between physical activity and dopamine across adulthood-a systematic review.Brain Sci.2021;11(7):829. doi:10.3390/brainsci11070829.Harvard Health Publishing.Marching orders: How to start a walking program.American Heart Association.Why is walking the most popular form of exercise?Harvard Health Publishing.Power up your walking routine.American Council on Exercise.Best cardio machines to meet your fitness goals.Centers for Disease Control and Prevention.Adult activity: an overview.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK.The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.Geroscience. 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8.Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (Steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788.Pearce M, Garcia L, Abbas A, et al.Association between physical activity and risk of depression: a systematic review and meta-analysis.JAMA Psychiatry. 2022;79(6):550-559. doi:10.1001/jamapsychiatry.2022.0609.Marques A, Marconcin P, Werneck AO, et al.Bidirectional association between physical activity and dopamine across adulthood-a systematic review.Brain Sci.2021;11(7):829. doi:10.3390/brainsci11070829.Harvard Health Publishing.Marching orders: How to start a walking program.American Heart Association.Why is walking the most popular form of exercise?Harvard Health Publishing.Power up your walking routine.American Council on Exercise.Best cardio machines to meet your fitness goals.Centers for Disease Control and Prevention.Adult activity: an overview.

Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK.The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.Geroscience. 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8.

Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (Steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788.

Pearce M, Garcia L, Abbas A, et al.Association between physical activity and risk of depression: a systematic review and meta-analysis.JAMA Psychiatry. 2022;79(6):550-559. doi:10.1001/jamapsychiatry.2022.0609.

Marques A, Marconcin P, Werneck AO, et al.Bidirectional association between physical activity and dopamine across adulthood-a systematic review.Brain Sci.2021;11(7):829. doi:10.3390/brainsci11070829.

Harvard Health Publishing.Marching orders: How to start a walking program.

American Heart Association.Why is walking the most popular form of exercise?

Harvard Health Publishing.Power up your walking routine.

American Council on Exercise.Best cardio machines to meet your fitness goals.

Centers for Disease Control and Prevention.Adult activity: an overview.

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