Walking is a simple yet powerful exercise that offers a range of health benefits, regardless of the duration. Neurologist Dr. Sudhir Kumar emphasizes that even short walks can have a significant positive impact on both physical and mental well-being.
1. Immediate Benefits (1–10 Minutes)
Within the first minute of walking, your heart rate and blood flow begin to increase, warming up your muscles. By 5 to 10 minutes, mood improvement, reduced stress levels, and increased energy are noticeable. Additionally, walking for 10 to 15 minutes, especially after meals, can help regulate blood sugar levels.
2. Mid-Duration Benefits (20–30 Minutes)
Extending your walk to 20 to 30 minutes enhances fat metabolism, aiding in weight management. This duration also improves digestion, making it beneficial to incorporate a walk after lunch or dinner.
3. Extended Benefits (30–60 Minutes)
Walking for 30 to 45 minutes leads to the release of endorphins and increased serotonin levels, which can alleviate anxiety and improve mental clarity. A 45 to 60-minute walk further boosts dopamine production, enhancing mood and overall vitality.
Beyond mood regulation, regular walking contributes to heart and brain health, reduces the risk of chronic diseases like diabetes and hypertension, and improves sleep quality. Dr. Kumar encourages everyone to incorporate walking into their daily routine, highlighting that even a few minutes a day can make a meaningful impact on health over time
