What are the benefits of walking every day?
A lower risk of heart disease, depression and early death. Even 10 brisk minutes a day is linked to gains. But a slow stroll may not count, and one simple test tells you which.
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What are the benefits of walking every day?
A lower risk of the big illnesses. The NHS says people who are active often have a lower risk of heart disease, stroke, type 2 diabetes, depression, dementia and early death.
Across 18 studies, people who walked the most had a 31% lower risk of heart and circulation disease than those who walked the least.
These studies watched people over time. So walking is linked to lower risk, not proven to cause it.
The biggest gains come early. One review covered over 30 million people. In it, 75 minutes a week of moderate activity, like brisk walking, was linked to a 23% lower risk of early death than none.
- Below 75 brisk minutes a weekEach minute counts most here.
- 75 to just under 150 brisk minutes a weekHalf the NHS amount. Already linked to gains.
- 150 to just under 300 brisk minutes a weekMeets the NHS 150.
- 300 brisk minutes a week or aboveExtra gains small and uncertain.
Sources: Garcia 2023, Br J Sports Med; NHS guidelines
Think of lamps in a dark room. The first lamp changes the room most. The fourth still helps, just less.
If you do little now, your first walk is that first lamp.
Your next move: add up last week’s brisk minutes.
Is walking 30 minutes a day enough?
Yes, if it’s brisk. The NHS asks adults for at least 150 minutes of moderate activity a week. 30 brisk minutes on 5 days meets it.
Only got 10 minutes? The NHS says a brisk 10-minute daily walk has lots of health benefits and counts towards your 150.
| Brisk walking a day | Minutes a week | Linked lower risk of early death (all moderate activity, not walking alone) |
|---|---|---|
| 10 minutes | 70 | About 23% (seen at 75 a week) |
| 30 minutes | 210 | About 31% (seen at 150 a week) |
| 45 minutes | 315 | About 34%. More is uncertain. |
Sources: Garcia 2023, Br J Sports Med; NHS walking
The jump from 10 to 30 minutes adds less than the jump from none to 10. So start with 10 if 30 feels like a lot.
Spread it out. The NHS suggests 4 to 5 days a week, or every day.
Counting steps instead? See how many steps a day.
Benefits of walking 45 minutes a day
45 minutes a day is 315 a week, more than double the NHS amount. Past 300 a week, extra gains were small and uncertain in the big review.
More doesn’t seem to cause harm, though. A study of 661,137 adults found no sign of harm even at 10 times the minimum.
Where 45 minutes earns its place is weight. To lose weight, the NHS suggests you get active for 45 to 60 minutes a day, alongside eating fewer calories. You can split it into shorter sessions.
Walking for weight loss? See how many steps a day to lose weight.
Is walking good for your mental health?
Being active is linked to a lower risk of depression. In 15 studies, adults doing half the recommended activity had an 18% lower risk of depression than those doing none. At the full amount it was 25%.
The NHS adds that activity can boost mood, sleep and energy, and cut your risk of stress.
Group walks may help body and mind. A review of 42 studies of outdoor walking groups found small average changes like these.
| Measure | Average change |
|---|---|
| Top blood pressure number | About 3.7 lower |
| Resting heart rate | About 2.9 beats a minute lower |
| Total cholesterol | About 0.11 mmol/L lower |
| Depression scores | Lower |
The NHS says a group helps you make new friends and stay motivated. Try a local walking group this week.
Prefer green space? See nature walks and stress.
How fast should you walk for fitness?
Fast enough to pass the talk test. You can still talk but can’t sing the words to a song. That’s brisk, about 3 miles an hour.
This is the test from the top of the page. The NHS says activity needs to raise your heart rate, and make you breathe faster and feel warmer to benefit your health.
Pace may matter as much as time. In the 18-study review, walking pace was a stronger link to lower risk than how much people walked. More in walking pace or step count.
Ways to walk more this week
- Walk part of your journey to work.
- Walk to the shops instead of driving.
- Take the stairs instead of the lift.
- Go for a regular walk with a friend.
- Go for a stroll with family or friends after dinner.
- If you’re not very active but can walk, add distance bit by bit.
Source: NHS: walking for health
Thinking of going barefoot? We found no good evidence on its benefits. The NHS says any shoes or trainers that are comfortable, give support and don’t cause blisters will do.
Curious about poles? See Nordic walking.
When to speak to a GP
Speak to a GP if:
- You have not exercised for some time, or you have medical conditions or concerns.
- You have chest pain that comes and goes, or that goes away quickly but you’re still worried.
- You think you may be depressed.
Call 999 if you get sudden chest pain or discomfort that does not go away. It can feel like squeezing, pressure, burning or indigestion. Also call if the pain spreads to your arm, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headed or short of breath.
Call 999 or go to A&E if you don’t feel you can keep yourself or someone else safe.