Walking 10 minutes vs 60 minutes: Top neurologist explains the benefits

​Walking is one of the best ways to stay active. This simple exercise can strengthen the heart, improve brain health, boost energy, lower blood sugar, and may help prevent diseases and prolong life. But how long should you walk to gain these benefits?

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Dr Sudhir Kumar, a top neurologist, has shared the miraculous benefits of walking. He has shared an evidence-based explanation of the benefits of walking. Interestingly, the benefits start from the first minute.

“Walking is among the simplest exercises, and can be done by most people. Walking is associated with multiple health-related benefits,” he said, in a post shared on X.

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The best thing about walking? The benefits start from the very beginning. Within the first one to two minutes, heart rate and blood flow start to increase. The muscle warms up. By five to 10 minutes, you will notice your mood improving. The neurologist added that the benefits go beyond that, and you will notice your stress levels going down and energy levels rising. In 10 to 15 minutes, your blood sugar control will improve. This is more evident if you walk after having a meal.

Even short bouts of walking improve your health. So it is no surprise that long walks would add more benefits. If you walk for 20 to 30 minutes, you will start to burn more calories. This walk will increase fat metabolism and help you with weight management. Another striking benefit of walking for half an hour is improvement in digestion. Your gut will thank you if you form a habit of walking for 30 minutes after lunch and dinner.Also See: How to walk 10,000 steps everyday: Smart tips that will help you stick with the routine​

If you walk for 30 to 45 minutes, your mental health will improve. Yes, that’s right. Walking is not just for your physical health; it can also improve your mental wellness. According to the neurologist, when you walk for 30 to 45 minutes, your body will release endorphins, and serotonin will increase, which will help you feel better. The anxiety and rumination will decrease, and you will feel better mental clarit

Well, a lot. You will feel a lot happier. How? Because dopamine and other ‘feel-good’ brain chemicals will start to increase. If you walk regularly, it will improve your cardiovascular and brain health.
“So, start walking. Any amount of walking is better than being sedentary (not moving),” the doctor suggests.

So start your fitness journey today. It doesn't matter whether you walk 5 or 10 minutes. Because every step counts. Start small, and then slowly increase your steps and walk towards better physical and mental health.

Walking is one of the simplest yet most powerful forms of exercise, offering a wide range of health benefits for the body and mind. Regular walking supports heart health by lowering blood pressure and improving circulation, while also aiding in weight management and blood sugar control, especially when done after meals. It's a low-impact activity that strengthens bones, tones muscles, and helps prevent chronic diseases like type 2 diabetes, hypertension, and even certain cancers.Also See: 7 best exercises other than walking for bringing down blood pressure

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Beyond physical benefits, walking acts as a natural stress reliever, boosting mood, reducing anxiety, and significantly improving sleep quality. Even a moderate pace contributes to weight management and overall vitality.