Prevent These 5 Health Issues With Just 30 Minutes Of A Daily Brisk Walk
Last Updated:
Research reveals that just 30 minutes of brisk walking a day can help in preventing a range of chronic diseases.
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.
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.
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.
First Published:
June 03, 2025, 14:48 IST
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
&w=3840&q=100)
Business Standard
15 hours ago
- Business Standard
More Covid deaths recorded in past 3 weeks than previous 39 weeks
There have been seven deaths in last 24 hours Listen to This Article Deaths among Covid-19 patients have surged in the last three weeks. A total of 40 Covid patients died since mid-May, which is more than the total number of deaths over the preceding 39 weeks, according to an analysis of data from the World Health Organisation (WHO) and updates from the Ministry of Health and Family Welfare. There were seven deaths reported on Wednesday. The WHO data is updated with a lag, the last update was on May 12. There was one death in January, none in February and a couple reported in March. There was one more by May 12.
Indian Express
18 hours ago
- Indian Express
5 audiobooks to keep you running even when your legs say stop
Running is not just a test of endurance, it is a journey of the mind. Whether you are chasing a marathon PR, struggling to stay consistent, or simply seeking motivation to lace up, the right audiobook can push you past mental roadblocks and keep your feet moving. To celebrate Global Running Day, which falls on the first Wednesday of June, we've curated a list of the best audiobooks for runners. From inspiring memoirs to practical training insights, these titles go beyond the miles—offering fuel for the body, mind, and spirit. Whether you're on a long run or a quick jog, these stories will keep pace with you. The celebrated Japanese novelist reflects on how over 40 years of running (he started in 1982) shaped his creative process and philosophy. Murakami connects marathon training to writing discipline, exploring themes of solitude, aging, and consistency. His meditative observations – from Tokyo's Jingu Gaien running path to Greece's original marathon route – paint running as spiritual practice. Ray Porter's calm narration mirrors Murakami's introspective style. This memoir resonates most with runner-writers and those who find clarity in motion. The audiobook makes a case for maintaining passion through decades of physical and creative work. This is Roll's comeback story where he details his metamorphosis from an alcoholic, overweight lawyer to plant-powered endurance phenomenon. The audiobook chronicles his training for the Epic5 Challenge (5 Ironman triathlons in 5 Hawaiian islands) and other superhuman feats achieved after age 40. Roll's self-narration strikes a note of authenticity as he discusses addiction, vegan nutrition, and midlife reinvention. Packed with practical advice on how a plant-based diet and mental resilience, it's particularly inspiring for those on the other side of 40. The revised edition includes new recovery and longevity insights. The Olympic medalist reveals how positive psychology propelled her career. Kastor details her training under coach Joe Vigil in high-altitude Alamosa, where she replaced self-doubt with gratitude mantras and process-focused thinking. Her narration is passionate when describing breakthrough races such as the 2004 Olympic bronze and Chicago Marathon win. Beyond athletic achievements, she shares touching personal stories about miscarriage, team dynamics, and balancing motherhood with running. This book can guide one on how to cultivate optimism during tough workouts – valuable for competitive runners and everyday joggers alike. At 104 years young, world-record-holding sprinter Ida Keeling shares her extraordinary journey from a depression-era child labourer to centenarian athlete. After losing both sons to violence in the 1970s, Keeling's daughter encouraged her to run at age 67 – a decision that became her salvation. Lisa Renee Pitts' vibrant narration captures Keeling's Bronx grit and deep faith as she describes setting records (including the 60m dash for ages 95-99) and outliving racism, poverty, and grief. More than a running memoir, this is a testament to resilience, with Keeling's mantra: 'God's not done with me yet.' Essential listening for anyone needing proof that purpose has no expiration date. At 49, depressed and unable to run 60 seconds straight, Nita Sweeney discovered life-saving therapy: running with her dog. This raw, witty memoir chronicles her journey from mental health struggles to marathon finish lines, proving exercise can combat depression when medication falls short. Sarah Zimmerman's narration perfectly captures Sweeney's self-deprecating humor and hard-won wisdom. Unlike typical running guides, this focuses on emotional healing – how pounding pavement builds resilience, and how canine companionship anchors us in dark times. Ideal for runners battling depression or anyone needing proof that transformation begins with one step (or paw). A moving testament to running's power to rebuild broken spirits.
NDTV
a day ago
- NDTV
Global Running Day: 8 Ways Running Boosts Your Mental And Physical Health
Global Running Day is observed on first Wednesday of June annually. This day aims to highlight the benefits of running. While running can effectively benefit your physical health and support weight loss, recent studies highlight how it can immensely support cognitive function. Running might seem challenging, however, it is one of the most effective forms of exercise. On Global Running Day 2025, let's explore some notable health benefits of running. Benefits of running 1. Supports weight loss Weight management is one of the key benefits of running. As obesity is one of the growing concerns these days, regular running helps support a healthy weight in all age groups. In addition, running boosts metabolic rate, which means your body continues to burn calories even after the workout is finished. 2. Improves stamina Running helps boost stamina. Athletes often use running as an effective tool to increase endurance. 3. Helps boost cardiovascular fitness One of the most immediate benefits of running is improved cardiovascular fitness. When you run, your heart and lungs work harder to supply oxygen to your muscles. Over time, this helps ensure efficient cardiovascular function. 4. Reduces disease risk Regular runners often experience lower blood pressure and improved cholesterol levels. Running helps reduce overall cardiovascular disease risk. 5. Supports muscle health Beyond cardiovascular health, running contributes significantly to musculoskeletal health. It strengthens muscles, particularly those in the legs, hips, and core. 6. Strengthens bones Running is a weight-bearing exercise which helps strengthen your bones. It also promotes bone health by increasing bone density, which is crucial in preventing conditions such as osteoporosis in later years. 7. Improves mood and mental health The mental health benefits of running are just as noteworthy as its physical advantages. Several studies have highlighted the link between running and improved mental health and mood. Running also serves as a powerful stress-relief tool. 8. Improves cognitive function Studies suggest that running can enhance your cognitive function, and improve memory, attention and overall brain function.
