Top News

When it comes to health, consistency often outweighs intensity. Ahead of Global Running Day, marked on June 4, while many celebrate the benefits of running, it’s important to remember that even something as simple as a daily brisk walk can significantly improve your well-being. According to the World Health Organisation, physical inactivity is the fourth leading risk factor for global mortality, making regular movement, in any form, a vital part of a healthier life.

Additionally, a Harvard study concluded that walking briskly for only 30 minutes a day lowers the risk of heart disease by as much as 40 per cent. One of the simplest, most effective, and sustainable habits you can build is a daily brisk walk. Just 30 minutes a day can go a long way in preventing a range of chronic diseases, making it a powerful yet accessible investment in your long-term health.
Kushal Pal Singh, Fitness and Performance Expert at Anytime Fitness, shares five conditions that can be avoided with this everyday habit.

A Stronger Heart, Step by Step

In today’s fast-paced world, a healthy heart can feel like a rare luxury. Yet something as simple as walking at a brisk pace can make a meaningful difference by boosting circulation, lowering blood pressure, and helping maintain healthy cholesterol levels to support long-term heart health. Frequent walkers also tend to be less likely to suffer from cardiovascular disease as walking strengthens the muscles of the heart and prevents artery blockage due to plaque.

Balancing Blood Sugar Naturally

Brisk walking enhances insulin sensitivity and regulates blood sugar levels, which goes a long way in avoiding Type 2 diabetes. Research indicates that regular daily walking lowers the risk of developing the condition, particularly in individuals with a family history of the disease or sedentary lifestyles.

Weight Control Without the Strain

Regular brisk walking boosts energy expenditure and supports metabolic function, making it an effective and sustainable strategy for managing weight. It reduces belly fat over the long term, keeps hormones that regulate appetite in check, and enhances body composition, all of which can reduce the risk of obesity and metabolic syndrome, especially when combined with mindful eating.

Keeping Bones and Joints Healthy

Being a weight-bearing exercise, walking increases bone density and can decelerate the loss of bone mass with age, thus decreasing the risk of osteoporosis. It also conditions joints and keeps them well-oiled, which makes it especially suitable for people suffering from mild stiffness or arthritis pain. It also improves balance and coordination, reducing the risk of falls in older adults.

A Natural Mood Booster

Physical activity has a direct connection with mental health. Fast-paced walking stimulates the release of serotonin and endorphins, which improves mood and eases stress and anxiety. Walking outdoors offers the added benefit of nature therapy, promoting emotional clarity, reducing stress, and fostering a greater sense of mental balance.