Listen, by now we all know that exercise is great for our heart, brain and even our mental health, but that doesn't necessarily mean we're all about to become gym rats.The good news is, you don't need to feel guilty about that, because literally and figuratively, small, simple steps add up in a big way.Whether you're short on time, potentially just starting out on a fitness journey or getting back into the groove after some setbacks, walking can make a huge difference in how your body feels and how your body functions. When you find out how walking just 20 minutes a day can do wonders for you, you'll likely grab your earbuds, bestie or fur baby and want to at least do a lap around the block.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
What Happens to Your Body if You Walk Just 20 Minutes a Day, According to Doctors
First things first: Everybody is different, and every body is different, so what works for a lot of people may not work for you specifically (and vice versa). That said, walking daily for 20 minutes is generally regarded as safe, but you should check with your doctor before starting any sort of fitness regimen to be sure whatever you're doing is right for you."Unless someone has a condition that impacts their mobility or balance, daily walking is generally considered a low-risk activity," Dr. Jeffrey S. Lander, MD, board-certified cardiologist and co-director of sports cardiology at RWJBarnabas Health tells Parade. "Using proper footwear and keeping to flat, even surfaces can help reduce the chances of injury or strain. Those who are concerned about their fitness and heart health are advised to speak with their physician before beginning a new exercise program.""While walking is generally a low-risk activity, it can still lead to overuse injuries, including shin splints or knee pain," Dr. Nicole Lopez, MD, orthopedic surgeon at RWJBarnabas Health, says. "These risks are increased if walking surfaces are uneven and if proper footwear is not used. Those with preexisting joint instability or biomechanical issues should discuss a tailored walking or fitness plan with their physician."Now that all that's out of the way, onto the (very!) good stuff!Related: What Happens to Your Body if You Walk 10,000 Steps a Day for a Month
If you generally sit for most of the day or are recovering from an illness or an injury, walking for 20 minutes a day can really benefit you in a big way.“If someone has a sedentary lifestyle and begins walking at least 20 minutes per day, they might begin to notice improved energy levels, less stress and a better mood," Dr. Lander says. "Daily walking can also contribute to slight reductions in blood pressure and resting heart rate over time."Once it becomes a real habit for you, Dr. Lander says that it can help you maintain a healthy blood pressure and improve your cholesterol levels too, as well as improving your circulation.Related: How Many Miles to Walk Each Day to Lose Weight, According to Personal Trainers
Your joint health will improve
If your lifestyle is more couch potato and less CrossFit cultist (no judgment here, seriously), you can see benefits in how your joints feel when you start a 20-minute daily walking habit.
"Sedentary individuals who begin a daily walking routine may notice improved flexibility and reduced stiffness, especially in the knees, hips and ankles," Dr. Lopez explains. "Over time, they may also experience a decrease in joint pain and improved core and lower-body strength as well as improved balance."Walking doesn't just help the joints directly, either, Dr. Lopez says—it also helps build muscles that support your joints, especially your hips and knees."For many people, especially those recovering from injury or managing joint conditions, 20 minutes of walking per day can be a helpful way to maintain mobility without overloading the musculoskeletal system," she adds. "Regular walking also maintains synovial fluid circulation, which keeps joints lubricated and properly functioning."Related: New Study Reveals Exactly How Many Minutes to Walk Per Day to Add Years to Your Life
Dr. Lopez reminds us that, as weight-bearing exercise, walking can help promote increased bone density, which can help stave off brittle bones and osteoporosis.Related: How Many Calories You Actually Burn Walking a Mile
Walking can aid in weight loss
If you and your doctor agree that you need to lose weight, walking can be a crucial and relatively low-effort way to kickstart that journey for you."Walking can promote healthy weight maintenance, and every pound of weight loss from regular walking removes about four pounds of pressure on the knee joints," Dr. Lopez tells Parade. That adds up fast!"For many adults, a brisk 20-minute walk each day can support basic heart health while reducing the risk of cardiovascular disease," Dr. Lander adds. "For people concerned about their heart health and overall fitness, a discussion with their doctor can help them tailor a walking or exercise plan that is right for them."Related: 'I Lost 95 Pounds By Walking—Now I'm Bodybuilding'
Exercising means we might be less likely to eat junk food later in the day because we don't want to feel like we wasted all that effort. As it turns out, those types of decisions, over time, can make a big difference in motivation to exercise and more.
Dr. Lander points out that walking 20 minutes every single day can have a compounding effect on the rest of your choices, noting, "This simple daily habit can lead to broader lifestyle improvements and reduce overall cardiac risk."
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Sources
Dr. Jeffrey S. Lander, MD, board-certified cardiologist and co-director of sports cardiology at RWJBarnabas HealthDr. Nicole Lopez, MD, orthopedic surgeon at RWJBarnabas Health Read More Details
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