Benefits of a 15-Minute Walk – Your Life Depends on It

Benefits of a 15-Minute Walk – Your Life May Depend on It

It only takes some planning to reap the benefits of a 15-minute walk. We all know the importance of regular exercise and the fundamental impact it has on our mental, physical, and emotional health. Yet, don’t you find there are days you just don’t have the time for a full workout?

Several, new studies have shown that walking at least fifteen minutes every day can add seven years to your life. So, if you are faced with a time crunch, taking a 15-minute walk could get you the same benefits.


Benefits of a 15-Minute Walk

  • Improve mood

  • Relieve back pain

  • Shrink the size of your hips

  • Lowers your risk of blood clots in your legs

  • Lowers blood pressure and risk of heart attack

  • Strengthens arms

  • Tightens abdominal muscles

  • Keeps knee joints healthy

  • Strengthen feet to reduce the load on other joints

15-minutes adds up to just 900 seconds.

“Every second is of infinte value”. -Goethe

“Every second is of infinte value”. -Goethe

Walking for Heart Health: The Link Between Walking and Cardiovascular Health

The following findings are from three Harvard studies on walking and cardiovascular health:

  • Among 10,269 male graduates of Harvard College, walking at least nine miles a week was linked to a 22% lower death rate.

  • Among 44,452 male health professionals, walking at least 30 minutes a day was linked to an 18% lower risk of coronary artery disease.

  • Among 72,488 female nurses, walking at least three hours a week was linked to a 35% lower risk of heart attack and cardiac death and a 34% lower risk of stroke.

6 Benefits of Walking Everyday

1. Walking Boosts Your Mood

Without even realizing it, walking boosts your mood by giving you an increase in attentiveness and self-confidence. Add some uplifting music or audiobook and your good mood will soar!

2. Walking Improves Cognitive Performance

One study concluded that there seems to be a link between walking and cognitive performance in both children and adults.

3. Walking Lowers Blood Pressure

Studies have shown how moderate intensity walking, the speed at which talking becomes uncomfortable, can help lower the risk of high blood pressure.

4. Walking Can Help Prevent or Control Diabetes

According to the results from the Harvard Nurses’ Health Study, women who walked at least thirty minutes daily decreased their risk of diabetes by 30%. Walking has proven to be effective at shrinking dangerous abdominal fat that can cause diabetes.

5. Walking Can Help Reduce Risk of Cancer

A research study done in Cancer Epidemiology, Biomarkers & Prevention found that women who walked at least seven hours per week were 14% less likely to develop breast cancer. Scientists at the University of California, San Francisco, and Harvard University, found that men who had prostate cancer and who walked at least three hours a week reduced their chances of a recurrence.

6. Walking Can Help Reduce Pain and Improve Mobility

Exercise walking, the speed at which talking is difficult, spurs the release of endorphins which are pain-inhibiting hormones.


Walking Exercise Tips: Increase the Benefits of a 15-minute Walk

  • Swing your arms: bend them at 90 degrees and pump from the shoulders. Your arm swing will dictate your pace and provides a workout for your upper body.

  • Wear comfortable shoes: preferable walking or running sneakers.

  • Walk with an upright posture: imagine you are balancing a book on your head to keep it up. Also, keep your shoulders relaxed.

  • Walk the right pace: to burn more calories, you should be walking at least a pace that makes it difficult to talk out loud.

  • Seek out hills: for an even more fat-blasting workout try walking up hills and, up and down stairs.

Read: Increase Your Average Speed with More “STEPS”

9 Easy Ways Walk More Miles

  1. Walk to work, school, or any other appointments during your day.

  2. When taking public transit, get off a few stops before your destination.

  3. Take the stairs instead of the elevators.

  4. Park as far away as possible then walk to wherever you’re going.

  5. Go for a quick walk after lunch instead of just sitting around. You’ll have more energy for the rest of the afternoon.

  6. Go for a walk right after dinner. You’ll see and meet many new faces around your neighborhood.

  7. Try “walk and talk” meetings at work.

  8. Instead of sitting down reading a book, listen to the audio version while walking.

  9. Walk your dog or walk with a friend that has a dog.

Also Read: Does 10,000 Steps Keep the Doctor Away

The benefits of walking daily are well proven. It positively effects both your mental and physical state, leaving your mind and body happier and healthier! You may not be able to incorporate walking 5 miles in a day into your schedule, but benefits of a 15-minute walk can completely change your life.

For the sake of your health, grab your shoes, your music and begin to put one foot in front of the other and enjoy the health benefits of a 15-minute walk!

Walk on,

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