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.
Video
At 30 minutes, 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 study 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.
The benefits continue to build over time. By 45 minutes, walking reduces overthinking. A long walk can quiet the mind and help you break free from repetitive thoughts. For those who reach 60 minutes, the rewards are even greater. Dr. Vora pointed out that an hour of walking boosts dopamine, the brain’s feel-good neurotransmitter. “Your brain rewards you with dopamine,” he adds.
Who knew a simple walk could be your best therapy! Start small.
Consult your healthcare provider before adding any new exercise to your routine, especially if you have underlying medical conditions.
“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.
Video
At 30 minutes, 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 study 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.
https://www.instagram.com/reel/DJejTBMofKs/ https://www.instagram.com/reel/DJejTBMofKs/
The benefits continue to build over time. By 45 minutes, walking reduces overthinking. A long walk can quiet the mind and help you break free from repetitive thoughts. For those who reach 60 minutes, the rewards are even greater. Dr. Vora pointed out that an hour of walking boosts dopamine, the brain’s feel-good neurotransmitter. “Your brain rewards you with dopamine,” he adds.
Who knew a simple walk could be your best therapy! Start small.
Consult your healthcare provider before adding any new exercise to your routine, especially if you have underlying medical conditions.
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