An overview of how walking 5, 10, 20, 30 and 60 minutes affects your health. Are you already wearing your running shoes?
Walking provides you with many health benefits, even after a few minutes of walking your health will get a big boost. Not convinced? Backed by scientific research, we tell you what health-promoting effects you can expect after a certain number of minutes of walking.
5-10 MINUTES: HEART HEALTH
Walking, even 5-10 minutes a day, was linked to a significantly lower risk of stroke and heart attack in a large-scale study in more than 55,000 adults. So showed the study found that those who ran daily, even if at a slow pace for just 5-10 minutes a day, had a 45% lower risk of dying from cardiovascular disease and a 30% lower risk of dying from other causes than non-runners .
20 MINUTES: PHYSICAL EFFORTS
A short aerobic exercise of 20 minutes can improve your fitness and help prevent the risk of diseases such as type 2 diabetes. Exercise will have a positive effect on your heart, oxygen capacity, blood flow and muscle endurance.
30 MINUTES: WEIGHT LOSS AND FITNESS
A person weighing 70 kg will average burn about 298 kilocalories in a 30-minute walk (depending on your pace). Out research It has been found that individuals who perform moderate-intensity aerobic exercise daily lose an average of nearly 4 kg over a three-month period. Also would over 65s those who walk for half an hour 3 times a week experience less physical decline than older people who practice a less intensive activity, such as walking. That of course does not mean that you cannot experience the benefits of walking (there are indeed!), but try to put on your running shoes.
60 MINUTES: METABOLISM BOOST
Although you can also boost your health and metabolism with shorter running sessions, research shows that there are significant health benefits from walking for 50 minutes. And you don’t even have to go that fast: from just 8 km/h you have a 30% less chance of cardiovascular disease and 23% less risk of cancer with a 50-minute weekly jogging session. Extra benefit for longer running sessions? By walking longer, you will also be able to enjoy a higher metabolism for longer, so that you also burn more kilocalories at rest. Your metabolism stays elevated 5 times longer after a 60-minute run than after a 30-minute run.
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