Health benefits of walking an hour a day

Walking outdoors is especially beneficial for mood and sleep. (Source: Pixabay)

Walking is considered an effective and easy sport to do, because you don't need fancy equipment, a gym membership, just a good pair of shoes and a willingness to move.

This seemingly basic activity actually helps trigger a chain of positive changes within the body, especially when the walk lasts for up to an hour. Every minute of that walk counts.

So what actually happens to your body when you walk for an hour a day?

First 5 minutes

As soon as you walk, your heart senses the movement and starts pumping a little faster. Your blood vessels begin to dilate slightly, allowing more oxygen-rich blood to reach your muscles and brain. This simple change wakes up your entire body, setting the stage for better concentration, mental clarity, and coordination.

Even your feet and legs will start to warm up as blood circulation increases. If you have stiffness from sitting for too long, it will start to disappear in these first few minutes.

10-15 minutes

As this time is reached, the heart rate increases steadily. The muscles, especially in the legs and hips, begin to demand more oxygen. The lungs respond by taking deeper breaths, increasing the amount of oxygen supplied to the blood.

This phase activates the slow-twitch muscle fibers responsible for endurance. The muscles begin to use stored glucose for energy and the body burns more calories, usually about 50-70 calories after walking for 15 minutes.

20-30 minutes

At this point, the body warms up and the metabolism begins to change. Fat becomes an important fuel source, especially if walking briskly. The body enters the “fat burning zone”, where stored fat is converted into usable energy.

There is also a slight drop in stress hormones like cortisol during this stage. Walking in nature reduces feelings of anxiety and can improve mood by encouraging the release of feel-good chemicals like endorphins and dopamine.

30-40 minutes

As your body settles into a comfortable rhythm, something else begins to change: your mental clarity. Walking has been shown to improve memory, reduce mental fatigue, and improve concentration.

According to a Stanford University study, a 40-minute walk has even been linked to increased creative thinking and problem-solving abilities.

Physically, synovial fluid in the joints increases, acting as a natural lubricant. This makes the knees, hips, and ankles smoother and more flexible.

40-50 minutes

At this point, the body is deeply engaged in steady-state aerobic activity. Depending on your walking speed and body weight, you can burn about 150-250 calories. Your glutes, hamstrings, calves, and even your core are all actively involved, especially if you are walking on an incline.

The consistency of movement over this time period also helps improve insulin sensitivity. This means the body can better control blood sugar levels, reducing the risk of type 2 diabetes over time.

50-60 minutes

The last part of your walk is really good for your cardiovascular system. Walking for an hour strengthens your heart, lowers bad cholesterol (LDL) and raises good cholesterol (HDL). Your blood pressure also drops slightly after you finish walking, a benefit that goes hand in hand with regular exercise.

Bones are also exercised and maintain density. Over time, this reduces the risk of osteoporosis, especially in older adults.

After walking

Even after your walk ends, the benefits continue. During your rest period, your body is busy repairing slightly worn muscles and strengthening tissues. Your metabolism remains high for a while, meaning calories continue to be burned.

Mood remains elevated and sleep quality tends to improve, especially if you walk outdoors in natural light. Regular walking for an hour is also linked to a reduced risk of chronic diseases such as heart disease, stroke and some cancers.

Source: https://baoquocte.vn/nhung-loi-ich-suc-khoe-sau-mot-gio-di-bo-moi-ngay-311421.html