What happens if i walk 30 minutes a day

During the first 30 minutes of exercise, your body is burning sugars stored as fuel. These are used up after about 30 minutes. To keep going, your body releases fat from your fat cells and burns it for fuel. This stored fat is exactly what you want to lose, and it's a good reason to build up your walking endurance so you can walk for more than 30 minutes at a time.

Walk most days of the week for at least 30 minutes to burn an extra 1, to 3, calories in total for the week and to improve your metabolism each day. You've taken the first step towards a healthy weight and an active lifestyle.

It may sound a little daunting to think of how much physical activity is needed to burn calories. But it's also the amount recommended to reduce your health risks for diabetes, heart disease, and more.

Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition. Updated Centers for Disease Control and Prevention.

Keeping it off. Updated May 15, Getting started with physical activity for a healthy weight. Updated February 4, A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older. The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes.

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. Check out these 7 things your poop says about your health. When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors.

Davis Hwy. Pensacola, FL Your mood will improve. Your jeans will get a little looser. Your other goals will start to seem more reachable. How to Have a Healthy Summer Click here to learn about the importance of incorporating a healthy, balanced diet and regular exercise into your daily life to instill healthy habits for the summer.

Keep Moving At Every Age. Regular exercise is a key component of any healthy lifestyle. Click here to learn about the value of keeping your body moving, whatever your age!

February Fitness. Get the most out of your home gym with the latest equipment. Based on my experience, not only is the group more productive, but we're happier," he told The Guardian. There's no greater health benefit than a longer life. The study encompassed over 1, subjects. Very sedentary participants reaped the most health rewards from adopting a daily walking regimen.

According to Michigan Medicine , walking also increases heart rate, strengthens heart muscles, and increases blood circulation, which means more essential nutrients and oxygen can make their way to your organs. Additionally, research published in the British Journal of Sports Medicine reports that sticking to a steady walking regimen helped a group of participants improve their blood pressure, resting heart rate, and total cholesterol levels.

Looking for some inspiration for your next passion project? Try taking a walk to clear your head. Lots of research has connected walking with improved creativity.

This study published just last year in Scientific Reports found that physical activity, positive mood, and creativity were all "associated with each other. Another study published in the Journal of Experimental Psychology: Learning, Memory and Cognition concluded that creative thinking experiences a boost both while people walk and shortly thereafter. Notably, it doesn't matter whether you're outside or on a treadmill, so long as you're walking.

Try this outdoor hill workout to start. Add in short power intervals. A few faster steps can make a big difference for weight loss. Vick recommended speeding up to a brisker pace for one-minute intervals, then slowing down for seconds, and repeating for your full minute walk. Reverse your usual route. Simply reversing the direction will provide much-needed variation to keep your body challenged and changing," Holland said.

Run a little bit, if you can. Adding short running intervals to your walk "can help tremendously" with weight loss, Holland said. They don't need to be any longer than a minute and can be as short as five to 10 seconds! According to Holland, variation is key in avoiding a weight-loss plateau. That means that, as you get stronger, you should look for more challenging hills and keep pushing harder during your fast intervals, though you can still keep the walk to 30 minutes in length.

If you're a true beginner, he recommended getting started by walking three to four times per week, 30 minutes at a time. For maximum results, both experts advised working your way up to five or six walks per week. Try to incorporate intervals into at least two of those walks, Vick said; she suggested doing them on Tuesdays and Thursdays with steady-state cardio walks all at the same pace for your other three workouts, but any non-consecutive days will do.

And, no, you don't need to do your 30 minutes all at once to see weight-loss results.