10 Amazing Health Benefits of Walking 30 Minutes a Day. From better immunity to weight loss, walking can do wonders to your body. How long should you walk each day? Taking 30-minute walk a day is kind of like that proverbial apple: There’s a good chance it’ll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases, going for regular walks is one of the best and easiest things you can do for your health. “Walking is the number one exercise because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits. Here’s what you can expect when you start walking for just 30 minutes every day and most days of the week. Your creative juices will start flowing Whether you’re feeling stuck at work or you’ve been searching for a solution to a tricky problem, research shows it is a good idea to get moving. You’ll burn calories and lose weight This one may seem obvious, but it Is certainly a happy benefit for those who start walking regularly, As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much That’s because regular walking can help improve your body’s response to insulin, which can help reduce belly fat. Walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older. The best part? You don’t have to slog it out on a treadmill at the gym to see these benefits. To add intervals, warm up for 3 minutes. Then spend 25 minutes alternating between 1 minute of fast walking and 1 minute of brisk walking. Then cool down for two minutes. You’ll reduce your risk of chronic disease Walking lowers your blood sugar levels and your overall risk for diabetes. Walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20 to 40 percent. Those who walked enough to meet physical activity guidelines had a 30 percent lower risk of cardiovascular disease, as compared to those who do not walk regularly. You’ll keep your legs looking great As you age, your risk of unsightly varicose veins increases—it’s just not fair. However, walking is a proven way to prevent those unsightly lines from developing. Your digestion will improve If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That’s because a regular walking routine can greatly improve your bowel movements. Your other goals will start to seem more reachable When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviour. Walking regularly can help you to accomplish other goals you set your mind to. You’ll boost your immunity It turns out that putting one foot in front of the other could help reduce your risk for disease and promote longevity. walk training can help improve immune function in older adults with arthritis, an inflammatory disease that affects the joints. Walking can help improve symptoms and lower their risk for cardiovascular disease and among other things. You’ll sleep better at night If you work out regularly, you know that you’ll sleep better at night. That’s because sleep naturally boosts the effects of melatonin, the sleep hormone. Postmenopausal women who do light to moderate intensity physical activity snooze better at night than those who are sedentary. Walking also helps reduce pain and stress, which can cause sleep disturbances.