If you’re looking to improve your overall well-being, consider these seven health benefits of walking just 20 minutes a day. Most of us walk more slowly. Of course, even though 20 minutes is useful, the researchers still believe that people should be doing much more to receive further health benefits. When you walk for 20 minutes after a big dinner, you help your body level off its blood sugar. Your email address will not be published. Now more than ever, it’s important to get out of the house. Welcome to Day 1 of the SilverSneakers Million Pound Challenge! Even though advances in technology may (or may not) have made aspects of daily life simpler or easier, they certainly haven't made the day any longer. Walk at Home is the world's leading fitness walking brand and creator of the original walking workout. Continued. The average walking speed of a human is 3 to 4 miles per hour, or 1 mile every 15 to 20 minutes. According to the Why 30 minutes? But they struggle to stick to it. Exercise, even if it’s just a brisk stroll, helps release endorphins that trigger a positive feeling in the body. Repeat for 4 weeks Walking twice per day can also be an excellent way to increase overall exercise time without being forced to walk an hour or more in a single workout. And adults 60 and older tend to sit about nine hours per day. More form PureWow: What Might Happen If You Drink a Gallon of Water a Day Sometimes for a 30 minutes a day, sometimes with 16 minutes of High Intensity Interval Training, sometimes with a 60-min hike. Physical activity involving mechanical strain, including walking, triggers your bones to create new cells, says Gasnick. Even more surprising is that when it comes to heart health, walking is equal to, and in some cases better than, running. (Try using an exercise tracker if you want an … A 30-minute walk can burn around 150-200 calories, he said, depending on factors like your speed and bodyweight. To meet this weekly requirement, you would need to engage in about 20 minutes of physical activity per day. You can go a clinic to do back-strengthening exercises on special equipment under professional supervision. Seema – Walking 60 minutes a day with 20 minutes of crosstraining and 30 minutes of cycling is fine if you are eating healthy. The benefits of daily, low intensity exercise can: Help lower blood pressure and the risk of diabetes, cancer, and other chronic diseases. Walking can help you lose weight, get fitter, save money, and even make new friends. Walking for 20 minutes a day can reduce the risk of heart attack and stroke by eight percent, according to research from the University of Leceister. Walking back to heart happiness takes just 20 minutes a day JUST 20 minutes of exercise each day can slash the risk of heart failure by a fifth, research shows. Tuesday to Friday: Walk for 25 minutes at a moderate pace one day, 30 minutes the next. Walking burns fat and keeps your blood sugar in check, which reduces your risk for diabetes and hypertension, says Tanner. FIONA MACDONALD. Boosts your immune system Since walking increases your blood flow, it helps white blood cells reach different parts of the body, says Dr. Kristen Gasnick, PT, DPT , a board-certified Doctor of Physical Therapy practicing in outpatient orthopedics. The best exercise you can do for your body and mind? While 20 minutes satisfies the minimum daily requirements set forth by the CDC, to reach optimal health, 1 mile is insufficient. Saturday: Walk 50 minutes at a fast pace. Walking can help protect you during cold and flu season. Set a goal to walk 20 minutes at least five times a week and experience all the health benefits that a brisk walk can bring you. Fifty-five minutes of brisk walking per week, or less than 10 minutes per day, is significantly less exercise than the recommended 150 minutes per week of physical activity, yet this much walking had a positive effect on study participants who experienced osteoarthritis symptoms. It's easier for me to think about "steps" than "minutes." Walking boosts your happy chemicals in the brain by increasing blood flow to the brain. In month 3 you’re doing 15-20 minutes. Our time-commitment "plates" are more filled than ever. The American College of Sports Medicine (ACSM) recommends that adults should accumulate at least 30 minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week. To exercise for 300 minutes weekly, you would need to walk slightly over 2 miles at 3 mph. But a brisk 20 minute walk every day could cut the chance of dying early, it is claimed. 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