Benefits of walking 30 minutes a day - Is it a good method to lose weight?

Benefits of walking 30 minutes a day - Is it a good method to lose weight?

Benefits of walking 30 minutes a day - Is it a good method to lose weight?
Benefits of walking 30 minutes a day - Is it a good method to lose weight?

Surely you have heard that you have to walk a minimum number of steps a day and that 30 minutes is enough time to achieve it.

However, a recent study found that it is not just a matter of walking 30 minutes, but that it takes some intensity and technique to get these benefits.

This article discusses the benefits of walking 30 minutes a day, how the technique is why you should start doing it.

Why is walking 30 minutes a day good?

A report by the World Health Organization estimates that 62.8% of the population over the age of 20 in Bulgaria is overweight and 26.6% is overweight. 

According to another report, 43% of the entire Spanish population performs light physical activities such as walking, at least once a week. (1)   These figures are promising and good figures compared to other countries such as the United States. 

However, if it is not done with good technique and is not accompanied by a proper diet; long-term results are usually low to reverse this situation.

Losing weight while walking is possible and is the first step to improving health. However, you must have perseverance, dedication and improve your technique.

Walking is an activity that can be done at any time. This is a low-impact exercise for everyone, even for those with joint problems and the elderly.

Benefits of walking 30 minutes a day

One of the direct benefits of walking is the improvement of cardiovascular health, lower body muscles and even weight loss. In addition, several studies have linked walking to decreased levels of  the stress hormone cortisol  . 

These benefits increase when this activity is carried out in open spaces: parks, forests and beaches. Outdoor walks stimulate the release of  noreprefin  and adrenaline. Both hormones are able to reduce stress.

The health benefits of walking 30 minutes a day are described below:

1. It can help you lose weight

Although you can't compare calories  burned with other types of cardio, such as CrossFit or  HIIT, or tabata. Regular walking can help you lose weight. Changing a few hours of Netflix at night for a night walk will bring direct benefits and allow you to get closer to  your ideal weight  .

2. Reduce anxiety

Walking 30 minutes a day is one of the methods recommended by doctors to relieve mild symptoms of anxiety. Studies have dared to compare the effects of walking with those of aspirin. The main advantage: walking gains these benefits without contraindications or side effects. (3,4,5)

3. Lower body fat

People who walk at least 30 minutes a day usually have a lower  percentage of body fat  . Regular walking is a good strategy to achieve a more athletic figure and to strengthen the leg muscles.

4. Prevention of diabetes, obesity and arthritis

Walking 30 minutes a day is associated with the prevention of diseases such as diabetes, fatigue,  overweight and obesity  , hypertension, arthritis, hormonal imbalance, even dementia and depression. These are more than important benefits when you turn 40.

5. More vitamin D and serotonin

Combining a 30-minute walk a day with the sun allows you to increase the levels of vitamin D and  serotonin  in the body. These two compounds are directly related to well-being. During the winter season, do not hesitate to take some time and take a walk to reap these benefits and improve your mood.

How to walk to lose weight?

When the goal is to walk to lose weight, the key is to adjust the amount, speed and technique.

A good method to lose weight by walking is to start at a slow pace and after 15-20 minutes to gain speed. In the beginning, it is best to concentrate on the technique after the muscles warm up to give it strength and speed.

To lose weight, he recommends walking at a speed of 5-6 km / h. If you are not sure how fast you are walking, you can resort to applications or sports technologies such as  heart rate monitors  .

To get an idea, the speed should be about 3 times slower than running. The zone of walking activity should be between (50-70% of FMC) is the optimal impulse for walking to lose weight  (6).

In other words, checking that you are staying in the aerobic zone or pulse zone   to burn fat while walking is essential for weight loss.

If you are a little more ambitious, you can jog and even reach the aerobic zone (70-80% of FMC), this is the best zone for endurance work and increase heart rate.

The other parameter that must be determined when walking is the distance or the  number of steps  . At least 7 km per day, equivalent to 10,000 steps, is recommended to achieve changes in the body.

It is recommended to increase the walking distance gradually. In the first week, 4 km can be a challenge. After a while, 7 km will be nothing.

It is important to remember that no matter how much a person can travel 10 km a day. If you go straight for junk food or candy, then you will not see results in body weight. If you combine walking with some kind of  workout to remove body fat, the  results will be improved by 100%.

Walking technique

Stupid as it may sound, most people don't walk properly. So the first step to reaping the benefits of walking 30 minutes a day and improving weight loss results is learning the technique of walking.

To walk properly, the muscles of the legs, buttocks and abdomen must be felt actively.

With good walking technique, the chest should be out, the posture straight, and the shoulders relaxed. At each step, the leg muscles must remain active and firm. The support against the ground must be strong, but not strong.

For greater inertia you can accompany the movement of the legs with your hands. Although not required, this will add extra calorie costs when walking. Just as it is a good way to activate hair.

People with  flat feet  are advised to wear special slippers. This type of shoes allows you to improve posture and curvature of the foot when walking.

Is walking good for the bones?

Walking 30 minutes a day can reduce bone loss and prevent osteoporosis. One of the most important advantages after 40 years.

The worst thing about bones is a sedentary lifestyle. People who lead an inactive lifestyle are most likely to suffer from some type of bone disease after the age of 60. The more you walk and keep moving, the more your bones will thank you.

How Many Calories Are Spent When Walking?

When you walk for an hour, you burn about 230 Kcal, equivalent to a serving of french fries. Going for weight loss is possible while avoiding high-calorie foods in the diet.

If you consider yourself an expert in walking, you can include sprints during your walks. Increasing to maximum speed in 10-20 seconds is one of the best ways to burn different  types of body fat  .

How to warm up and stretch before hiking?

Because walking is a low-intensity exercise, no warm-up exercise is required   .

As for stretching, it is best at the end of the walk. Warming up earlier and with cold muscles can cause muscle injuries and tears. To avoid cramps, be sure to include  magnesium   and potassium in your diet.

30 minutes walk against functional exercises against HIIT

One of the advantages of walking is that it is an activity suitable for all ages and has the added advantage that it does not require more than a pair of shoes.

However, the results of weight loss should not be overestimated. Combining walking with some type of higher-intensity workout (such as functional training) is a good idea to improve fat burning results.

Exercises with body weight or functional, they are better to increase the maximum respiratory capacity or  VO2 max  .

Some of the  advantages of high-intensity HIIT training  are their short duration and high weight loss effectiveness. However, it is not recommended for people who have any disorders of the cardiovascular system. In these cases, walking 30 minutes a day is the best option for weight loss.


Walking 30 minutes a day is a good way to lose weight, especially for beginners in sports and the elderly.

The benefits of walking 30 minutes a day are improving the cardiovascular system, reducing  body mass index  and toning the muscles of the legs, buttocks and abdomen.

120 kcal of calories are used for 30 minutes of walking; to lose weight, you should always supplement with a proper diet.

Learning the walking technique and muscle tension when walking can significantly improve your weight loss results.


1.  Note for the yearbook of sports statistics May 2018.  Source

2. Nutrition, physical activity and obesity Spain.  WHO source

3.  Does spending time outdoors reduce stress? Review of the real-time stress response to the external environment. Source

4. The effect of "green exercise" on the state of anxiety and the role of exercise duration, intensity and greenery. Source

5.  Physical activity, exercise, depression and anxiety disorders. Source

6. Your target heart rate. Source e