Benefits of Walking for 30 Minutes a Day

Walking is Underrated

benefits of walking for 30 minutes a day

Health and fitness is one of the biggest growing industries in our society. There are so many different health and fitness products out there and exercise routines.

Everyday you hear of the “next best thing” to become fit and healthy and they try to sell you on their “new and improved product/way of doing things.” These people are always emphasize that the only way to get results is by doing what they tell you. This is complete bogus and there are alternative ways to stay healthy and fit.

Unless you are a health and fitness enthusiast you don’t need to be working out like crazy everyday. I personally love exercise, so I do exercise quite a bit and take it very seriously.

But if you are a person who is just trying to be more conscious about their health and fitness, you don’t need to get caught up in all these crazy exercise routines. One thing that we take for granted is that we have legs, and we were meant to move from point A to point B by walking.

Walking is very underrated, the benefits of walking for 30 minutes a day are astounding.

You’ll Be Surprised of the Benefits

Just walking for 30 minutes a day can have a tremendous effect on our overall health.

health benefits of walking

Benefits of walking for 30 minutes a day:

  • increases the cardiovascular health
  • decreases chances of heart diseases and related illnesses such as stroke
  • reduces the risk of hypertension (high blood pressure)
  • lower cholesterol
  • build stronger bones and increases muscle strength along with improved balance/stability
  • reduces body fat, decreases chance of diabetes
  • increases overall mood (boosts serotonin levels)
  • reduces stress and anxiety
  • improves brain function

All of this from just walking 30 minutes a day! 

… and you can do this all for free without any fancy equipment or exercise routines

You Don’t Need to “Workout” to get Exercise

Working out and going to the gym is a great source of exercise, but the fact that “you need to do these specific workouts in order to get fit” is a myth.

Some of us do not have the time in the day to go to the gym and workout for an hour (although it is a good habit). Walking is a great source of exercise and because of the ever-so increasing sedentary lifestyles, we don’t do it enough.

All you need to dedicate is 30 minutes a day to WALK:

walking exercise benefits

Walk up the stairs instead of taking the elevator

Walk to go get a drink of water

Walk to work

Walk if you can walk..

There is no hidden formula, there is no special health and fitness products that you must take.

You can split up the 30 minutes into 10, or even 5 minute intervals if you wanted to! Just make sure to make a promise to yourself to walk 30 minutes everyday for the rest of your life.

What is 30 minutes out of the day anyways?

Walking Apparel

The great thing about walking is that you don’t really need any extra gear. But you will need proper shoes in order to make sure that you do not injure yourself

Even though it is only 30 minutes of walking a day, it is still an exercise, and if you are not wearing the proper shoes, and are not use to it, you could spark some injuries.

walking benefits quick facts

I would suggest doing some extra research and find the proper shoes for you. Everyones feet are different so that means everyone shouldn’t be wearing the same shoes. Peoples feet differ in many ways: flat foot, high arch, over pronation, over supination, etc…

Tools to Help you Stay on Track

is walking good exercise

You would think that achieving this goal everyday is more than possible, but it is much easier said than done. A lot of the time, this silly thing that we call “life” gets in the way. We get preoccupied with our work, family, etc, and we forget about the promise that we made to ourselves.

Personally I am a very busy person, just like many of you probably are, and because of this I tend to forget to do certain things unless I am reminded.

Here are a couple of tools that can help you reach your daily goal of walking for 30 minutes a day!

  1. The FitBit Alta

fitbit alta reviews

The Fitbit Alta helps you achieve an hourly goal of 250 steps every hour. It will remind you 10 minutes prior to each hour if you haven’t completed the goal by giving you a little vibration.

The Fitbit Alta will help keep you motivated and notify you all throughout the day. I personally have one, and it is a great tool and it looks pretty good too!

Click here if you are interested in seeing more about the Fitbit Alta

2. DeskCycle

Deskcycle reviews

Although the DeskCycle isn’t really used for “walking” per-say, it can come in a lot of use if you are very busy and spend a lot of time at the desk. It can be used as an alternative to walking and help you keep healthy and fit at the desk.

I personally keep one under my office desk, and I cant help myself, my feet just start pedalling away.

If you are interested in seeing more about the Deskcycle, click here!


  • Kristena Calhoun

    Reply Reply February 5, 2016

    I am slightly overweight for my age and height, so should I increase my walking time to up my chances of loosing that extra weight? I know I should be exercising, but there are a lot of things that I am unable to do because my back. I also tend to give up because I am not seeing results and I have a hard time giving up what I love to eat. I was going to start riding a bike, but I have yet to even do that and of course, now I have a job that keeps me at my computer all day long. I love the desk bicycle thing and will definitely be investing in that one. I even saved your site so I can come back to it when I have the funds to get it.

    What would be your advice for a 38 year old 175 lb 5’4 woman to lose at 30 lbs and keep it off?

    • Dylan

      Reply Reply February 6, 2016

      Hey Kristena thanks for the comment. What people don’t understand is that light-intensity to moderate intensity exercises burn the most fat in the shortest amount of time! I have struggled with back pain over the years and it definitely is a limiting factor but you need to low impact exercise like walking. I believe in moderation – anything can be bad for you if you do too much of it. So don’t give up your foods that you enjoy eating, just moderate how much you are eating. I appreciate that you saved my site, I would recommend the deskcycle because you can work and workout all the time. But it is decently pricey, so I would start of with a walking workout regiment first. Dedicate, and make a promise to yourself that you are going to walk everyday for at least 30 minutes a day and try to do it at a decent pace (faster than a stroll). You will see results, just be patient and keep focused on your goals.

      If you have any other questions please feel free to ask me!


    Reply Reply February 6, 2016

    As someone who is conscious of his weight, this post was an enjoyable read.

    Most people know that they should be more active but one of the reasons that people refuse to commit to exercise regime is because of a lack of knowledge about tools that can help them to reach their goals.

    This was a well written post that offers a lot of real value.

    • Dylan

      Reply Reply February 6, 2016

      Thanks for the comment, we all need a little help to stay motivated and keep on track sometimes!

  • Evan

    Reply Reply February 6, 2016

    great post man!

    As a Kinesiology student I am constantly being taught how important it is to be active.

    Being active doesn’t mean that you have to go to the gym, it just means that you need to get up and move around throughout the day.

    Sitting for long periods of time is what really negatively affects people.

    The fitbit is an awesome product because it constantly reminds me that I need to get up and go for a walk

    • Dylan

      Reply Reply February 6, 2016

      exactly evan, everything that you said was spot on, thanks for the comment and if you have any questions feel free to ask me

  • Sangeeta

    Reply Reply February 6, 2016

    I really believe in thought – “health is wealth”. My entire day goes in sitting on the desk but till now, I am trying to maintain a small morning workout session. I prefer to get a Fitbit Alta for myself as it is going to help me to track my minutes in workout.

    • Dylan

      Reply Reply February 6, 2016

      Hey Sangeeta thanks for the comment, the Fitbit Alta is a great tool to use to help keep people on track! If you have any questions feel free to ask

  • Sami

    Reply Reply February 7, 2016

    Having reached “a certain age” I am very aware of the importance of exercise in my life, and I do think that walking is one that is good for all. I also appreciated the information about the Fitbit and features!
    I skipped over to your about me page and enjoyed reading about you. I know your field of study is very interesting and will produce a wide field for continuing education through the years.
    Sami Williams

    • Dylan

      Reply Reply February 26, 2016

      Hey Sami, thanks for the comment

      I am glad you enjoyed the article, and I hope it was of some help to you!

      If you have any questions just feel free to ask


  • Adam

    Reply Reply February 7, 2016

    Hi there,

    Thank you for this article on benefits of walking, very motivating! I just started to build walking into my daily routine and post like this keep me motivated a lot.

    I am a heart-patient and my doc told me many times to walk regularly (I had a heart attack 3 years ago). It was great to read here that walking can benefit my condition as well. Not to say that losing weight could do some good as well.

    Do you think it’s essential to have good shoes instead of using an old pair I find in the shoe cabinet?

    Thanks again!


    • Dylan

      Reply Reply February 26, 2016

      Hey Adam, I am glad that I have provided a motivating resource for you:) Always happy hearing that I have helped someone.

      and yes, you must invest in a pair of shoes that correspond properly with how your foot is shaped (whether you have a flat foot, high arch, over pronate, etc.) Shoes can make a huge difference, they can either help you longterm you damage you. IT IS NECESSARY to get the right shoes! I will be providing an article teaching you how to find out what shoes are right for you in the near future and I will be sure to message you!

      If you have any other questions, feel free to ask!


  • Roopesh

    Reply Reply February 8, 2016

    Hi Dylan
    I could not agree with you anymore.

    Walking is extremely essential to ones health as you put it so nicely offers some amazing benefits.

    I love walking and enjoy it, but I think I fall short when I am at work.

    It’s a 9-6:30 daily shift and I only get an hour lunch.Having said I eat my lunch and that takes around 15minutes and the rest of my time I read or just chill and don’t WALK at all.

    Maybe I should start implementing this to get my 30minutes a day.Do you recommend the Fitbit Alta in my situation?


    • Dylan

      Reply Reply February 26, 2016

      Hey Roopesh, thanks for the comment!

      It seems like you have a pretty busy schedule, I would look into optimizing you work space so that you can move while you are at work! Also, I would suggest doing little things to help increase the amount of time that you spend moving instead of sitting.

      For instance, maybe park your car further away from your office – so that you have to walk further. Take the stairs instead of the elevator, and anything you can think of that will help you walk a little more and sit a little less:)

      And as for the FitBit, I would recommend it, it helps me stay motivated and notifies me when I have been sedentary for too long. But then again, everyone is different and everyone fancies different things!

      If you have any other questions, feel free to ask!


  • Samantha

    Reply Reply February 9, 2016

    Hooray for walking! After yoga, walking is my favourite form of exercise – and like yoga, you don’t really need much equipment at all, and it’s free.

    I’ve never heard of a DeskCycle before, but it looks pretty cool, and like an easy way to get some exercise in. I’ll have to check it out!

    • admin

      Reply Reply February 9, 2016

      Hey Samantha thanks alot for the comment, walking is one of the best things you can do for your mind and body!

  • Jason

    Reply Reply March 13, 2016

    Got some good points here Dylan. If we put some thought into it we can find several ways to increase our walking just in daily routine activity’s that we do every day. I find I spend more time sitting than I use to so I have to make sure I get some active time each day. I also think of how people walked everywere just 100 years ago and there wasn’t the problems with joint failure like we have today. There must be something to that. Thanks for the info and God bless!

    • Dylan

      Reply Reply March 13, 2016

      Hey Jason, every little bit makes a difference! Thanks for the comment

  • Matthew Thomas

    Reply Reply March 29, 2016

    I work in an office all day which often requires that I sit for long periods of time. I try my best to get up and walk around as much as possible, but it’s not always that easy. Do you have any recommendations for what I can do at my desk or quickly during my lunch break to benefit my health?

  • Mark

    Reply Reply April 10, 2016

    I couldn’t agree more with the need for good daily exercise. I used to live on a couch in front of a TV all day, but a regular exercise routine changed my life. Actually, I’m more of a runner than a walker, but my landscaping business makes me do a lot of walking, too, so I get a lot of both.

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