How Walking Affects the Body at 2, 10, and 30 Minutes a Day, According to Research
While a simple walk may not give you the same high intensity hit as your MetCon, the health benefits can be received from just two minutes round the block according to new research. In fact, benefits range from a boost in psychological wellbeing, to reduced blood pressure and a reduction in the risk of a range of illnesses. No running necessary.
Here's how walking affects our body, from two minutes to 30 minutes a day.
The Effects of 2-5 Minutes Walking
Blood Sugar Regulation
Yes, just a two minutes trot could hold health benefits. A meta-analysis published in Sports Medicine analysed seven studies which compared the impact of sitting, standing and walking on the body's blood sugar regulation. The participants in the studies included were asked either to stand or walk for two to five minutes every 20-30 minutes throughout the day. The studies indicated that a short walk after eating caused the participant's blood sugar levels to rise and fall more gradually than standing or sitting. As well as this, their insulin levels were more stable.
The Effects of 10 Minutes Walking
Reduced Blood Pressure
Just 10 minutes could lower blood pressure according to a study published in The Journal of Human Hypertension. Participants completed three 10 minute walking sessions at moderate intensity over three hours. Results showed a significant reduction in systolic blood pressure after the third session.
Improved Mood
A study published in Psychology of Sport and Exercise examined emotional responses of participants after 10 minute and 30 minute walks, with additional focus on their intentions for future walking. Walking sessions improved mood and participants reported higher self efficacy and intentions for future exercise after the 10 minute walks.
Reduced Risk of Illnesses
A meta-analysis published in the British Journal of Sports Medicine found that just 11 minutes a day of brisk walking was enough to reduce the risk of a range of illnesses. Further encouraging us to get moving, even for short bouts.
The Effects of 30 Minutes Walking
Reduced Depressive Symptoms
Just 30 minutes could help alleviate depressive symptoms according to research. A study published in The Journal of Mental Health and Physical Activity explored whether walking with different intentions affects depressive symptoms. Researchers found that walking for fitness was significantly linked to lower depressive symptoms. Notably, walking reduced depressive symptoms at at least 30 minutes three and five times a week.
The Effects of 150+ Minutes Walking a Week
Reduced Risk of Cardiovascular Disease
No matter how you cut it, 150 minutes walking a week is still the gold standard. A study published in Circulation indicates that engaging in moderate physical activity such as walking has significant benefits for heart health. Participants who exercised moderately 150 to 299 minutes per week showed a 19% to 25% lower risk of cardiovascular disease mortality compared to those who did not. Those who reported 300 to 599 minutes per week experienced an additional reduction in mortality risk, although higher levels beyond this did not show further benefits or harm.
The bottom line is: choose a walking duration that suits your schedule and preferences and you will tap into a whole host of health benefits.
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