Walking Daily: What 15, 30 & 60 Minutes Do to Your Body (Expert Tips)

Walking is an exercise routine that is accessible to all of us irrespective of age and fitness levels. Whether you are a student who is busy preparing for your upcoming exams or a septuagenarian who is feeling that you need a boost in your overall fitness; walking is one of the best options that you can turn to. In this article, we will explore what will happen to your body and mind when you walk daily for 15 minutes, 30 minutes and even 1 hour. These health benefits are recommended by the expert cardiologist Dmitry Yaranov MD who is popularly known as heart_transplant_doc on Instagram.


Dmitry Yaranov wrote in his Instagram post: “No fancy gym. No supplements. Just you, your heart and a few consistent steps.”

This accomplished and famous cardiologist considers walking as a superpower. According to him, just after 1 minute of walking your blood flow will increase, making your heart active and engaged. As you reach 5 minutes, you will begin to experience that your overall mood is slowly getting uplifted. 10 minutes? Dr. Dmitry writes that cortisol, the stress hormone will start reducing, as a result, making you feel more centred. Then, when you hit 15 minutes, your blood sugar levels will get harmonised, which is very helpful for maintaining good health in the long-term.


As you persist and keep moving forward, reaching 30 minutes, your system will enter the fat burning state. This state is very important for weight reduction and also for maintaining good fitness. Ready to push it to 45 minutes? You will feel the brain fog getting lifted off and overthinking will come to a standstill. This is very beneficial for your brain’s health and balance.



Ready to finish the full circle of a single hour? Dopamine inside your brain will spike, gifting you a feeling of absolute fulfilment and sustained energy. If you commit yourself to developing a habit of walking 60 minutes everyday you will receive the below-mentioned important health benefits. Your cardiovascular health will become powerful, weight will remain balanced, risk of chronic disease will go down significantly and you can easily make sure a life of longevity and positivity.

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Frequently Asked Questions (FAQs)

1. How many hours of walking per day is healthy?
   For good health, aim for at least 30 minutes of brisk walking most days.
2. Is it better to walk faster or longer?
   Walking faster is generally better for cardiovascular health and boosting metabolism. However, walking longer at a moderate pace is effective for endurance and burning total calories.
3. Can walking increase memory?
   Yes, walking significantly improves memory and cognitive function by increasing blood flow and growth factors to the brain.