Walking is one of the most effective and simplest forms of exercise. From improving the cardiovascular risk factors such as blood pressure, body weight, and body mass index (BMI), to lowering blood sugar, boosting immune function, and improving mood, walking offers several physical and mental health benefits. Dr. Manan Vora, an orthopedic surgeon and sport and exercise medicine specialist based in Mumbai, has now shared the powerful health benefits of walking that accumulate with every step. The health expert, who has over 450K Instagram followers on Instagram, recently shared a minute-by-minute breakdown of how walking transforms the body, from just 60 seconds to a full hour.
“Every minute you walk… your body thanks you,” the orthopedic surgeon said in a video shared on Instagram.
Just one minute of walking jumpstarts blood flow, Dr. Vora explained. This small burst of movement enhances circulation, delivering oxygen and nutrients to muscles and organs. By five minutes, the benefits surge, with individuals often experiencing an uplifted mood as endorphins begin to flow.
Reaching the 10-minute mark, the body starts to reduce cortisol, the hormone associated with stress. This will start to melt away tension. Walking for 15 minutes can help regulate glucose levels, and will help manage diabetes by preventing blood glucuose spikes after meals.
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At , walking shifts the body into fat-burning mode. “Your body starts tapping into fat stores,” Dr. Vora said. This duration is a sweet spot for those aiming to improve body composition. Those who are on a weight loss journey can also aim to get 30 minutes of brisk walking in their fitness routine.
A 2017 looked into how moderate walking enhances the effects of an energy-restricted diet on fat mass loss. "Participation in a 12-week weight-loss study resulted in significant reductions in body weight and fat mass and was associated with significant improvements in biomarkers for cardiovascular disease risk. Moderate walking enhanced the effects of a hypoenergetic diet (DI) on fat loss and serum insulin,” the authors concluded.
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