Congratulations! You’ve selected daily walking for 30 minutes as one of your goals, probably because walking isn’t part of your daily routine currently, but we want to help you achieve this goal and set a new habit in place.

Walking is one of the most beneficial exercises you can do. Imagine walking for 30 minutes a day, every single day of the year.

You could probably keep walking for far longer than 30 minutes, but walking for that long every day would yield significant results in your health and lifestyle.

Here are the top 5 benefits walking:

1. Reduce the risk of death from all causes

A study done in walking concluded that walking for at least an hour or two a day reduces the risk of death from all causes. Researchers at Harvard University, after adjusting for variables such as body mass index, smoking history, physical activity and diet, concluded: walking lowered the risk of death by 45 percent in women and 34 percent in men. (Mercola)

2. Walking can improve your mood

Walking increases the amount of serotonin in your body; serotonin is a neurotransmitter which helps lift mood. Researchers suggest walking for at least 30 minutes every day, which is enough to raise your serotonin levels. (Powell)

 3. Walking better for weight loss than running?

A University of South Carolina study found that walking for at least an hour a day is more effective in weight loss than running for the same amount of time.

 4. Calories burned walking vary

About 100 calories can be burned walking a mile at a brisk pace. A 150-pound person walking at a rate of 4 miles an hour will burn around 100 calories walking a mile.

 5. It helps you think better

Walking is a form of meditation. It clears your mind and helps you process information better as well as think more clearly. 

• walking is easy and free
• walking can be done everywhere
• walking can improve your mood
• walking is more effective in weight loss than running
• walking helps you process information better and think clearly