How Walking Affects the Body, at 2 Minutes, 10 Minutes and 30 Minutes a Day According to the Research

Reduced Blood Pressure

Just 10 minutes could lower blood pressure according to a study published in The Journal of Human Hypertension. Participants completed three 10 minute walking sessions at moderate intensity over three hours. Results showed a significant reduction in systolic blood pressure after the third session.

Improved Mood

A study published in Psychology of Sport and Exercise examined emotional responses of participants after 10 minute and 30 minute walks, with additional focus on their intentions for future walking. Walking sessions improved mood and participants reported higher self efficacy and intentions for future exercise after the 10 minute walks.

Reduced Risk of Illnesses

A meta-analysis published in the British Journal of Sports Medicine found that just 11 minutes a day of brisk walking was enough to reduce the risk of a range of illnesses. Further encouraging us to get moving, even for short bouts.

The Effects of 30 Minutes Walking

Reduced Depressive Symptoms

Just 30 minutes could help alleviate depressive symptoms according to research. A study published in The Journal of Mental Health and Physical Activity explored whether walking with different intentions affects depressive symptoms. Researchers found that walking for fitness was significantly linked to lower depressive symptoms. Notably, walking reduced depressive symptoms at at least 30 minutes three and five times a week.

The Effects of 150+ Minutes Walking a Week

Reduced Risk of Cardiovascular Disease

No matter how you cut it, 150 minutes walking a week is still the gold standard. A study published in Circulation indicates that engaging in moderate physical activity such as walking has significant benefits for heart health. Participants who exercised moderately 150 to 299 minutes per week showed a 19% to 25% lower risk of cardiovascular disease mortality compared to those who did not. Those who reported 300 to 599 minutes per week experienced an additional reduction in mortality risk, although higher levels beyond this did not show further benefits or harm.

The bottom line is: choose a walking duration that suits your schedule and preferences and you will tap into a whole host of health benefits.



Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.