Walking is one of the simplest yet most effective exercises to boost overall health. But how much walking is truly needed to reap the rewards? India’s leading neurologist Dr Sudhir Kumar sheds light on the benefits of walking for both 10 minutes and 60 minutes, explaining how even small bouts can spark remarkable changes in brain function, mood, metabolism, and more.
Starting With The Basics: Why Walk at All?
Dr Kumar emphasizes that walking is accessible to almost everyone and triggers immediate benefits. Within the first few minutes, your heart rate increases, blood circulation improves, and muscles warm up. Even these early changes set the stage for enhanced brain function and energy levels.
Key Benefits Of Walking For 10 Minutes
Mood Boost: Just 5 to 10 minutes of walking can elevate mood due to increased blood flow and the release of feel-good neurotransmitters like serotonin and endorphins.
Stress Reduction: Walking helps lower stress hormone cortisol, calming anxiety and reducing tension.
Blood Sugar Control: Especially after meals, a 10-minute walk helps regulate blood glucose, vital for diabetes management.
Increased Energy: Light physical activity activates the body, reducing fatigue and improving alertness.
Why Extend It To 30-60 Minutes?
Longer walks build on initial benefits and unlock new health advantages:
Weight and Fat Loss: Walking for 20-30 minutes burns more calories and kicks up fat metabolism, aiding healthy weight management.
Digestive Health: Post-meal walks improve digestion, reducing bloating and enhancing gut function.
Mental Clarity: Between 30-45 minutes of walking stimulates the brain to release dopamine, serotonin and other neurochemicals that enhance mental clarity, reduce anxiety, and combat depression.
Cardiovascular Protection: Walking regularly for up to an hour supports heart health by lowering blood pressure, improving circulation, and reducing risks of heart attack and stroke.
Brain Health and Memory: Studies link sustained walking with improved connectivity in brain networks responsible for memory, executive function and processing speed, lowering the risk of cognitive decline and neurodegenerative diseases.
Sleep Quality: A 60-minute walk helps regulate circadian rhythms and reduces stress, leading to better sleep patterns.
Optimizing Your Walks For Maximum Benefit
Dr Kumar suggests incorporating brisk intervals into your walk for enhanced cardiovascular and cognitive gain. For instance, a Japanese technique involving alternating 3 minutes of brisk walking with 3 minutes of slow walking can maximize benefits in just 30 minutes.
The neurologist stresses that consistency is key—any walking is better than none, and long-term adherence gradually strengthens brain and body health.
Practical Takeaway: Walk Whenever You Can
Whether squeezed into short 10-minute slots throughout the day or enjoyed as longer walks, this activity offers a powerful, low-barrier path to improved physical health and mental wellness. For busy professionals or older adults, even brief walks contribute measurably to maintaining cognition, mood, and metabolic health.
Walking regularly could be one of the most efficient prescriptions for a longer, healthier, and happier life.
Source: Times of India, Hindustan Times, University of Maryland Public Health Study, National Institute of Neurology
