Walking is one of the easiest yet most effective forms of exercise. You don’t need equipment, a gym membership, training, or skill, just a good pair of walking shoes and the will to walk. However, people often ask the question, “Is a short 10-minute walk enough, or do I really need to walk for a full hour for it to be effective?”
To answer that question, the following will examine both a short walk and a long walk from the perspective of fitness and health experts, the benefits to your body for each, and whether one can be more beneficial than the other under different circumstances, such as goals, lifestyle, and level of fitness.
Why Walking Is More Important Than You Think?
Walking regularly provides numerous benefits for cardiovascular health, bone and muscle strengthening, metabolism, and mood enhancement. Ultimately, the WHO recommends that adults engage in moderate-intensity activity, such as walking, for at least 150 minutes per week. Overall, walking is one of the best ways to meet that goal.
A Ten-Minute Walk Can Make a Difference – Small Steps, Big Results
Although walking for ten minutes may seem trivial, experts agree that even small bouts of activity during the day can result in a significant amount of movement.
1) Ideal for Beginners
For those unfamiliar with fitness or busy at work, a brisk ten-minute walk can be a great place to start. It raises your heart rate without depleting your energy excessively while also allowing you to start building a maintenance routine.
2) Increases Energy and Focus
A quick exercise session after meals, or in between breaks from work, is also an excellent opportunity to clear your head. Studies have shown that taking a walk for 10 minutes can increase alertness and decrease fatigue better than having a cup of coffee!
3) Helps Control Blood Sugar Levels
Walking for ten minutes following meals, especially after dinner, can help control blood sugar levels. Exercise, such as a small marching walk, can also be a useful intervention for managing blood sugar spikes after meals, especially for those with insulin resistance or type 2 diabetes.
4) Helps Decrease Sedentary Time
Sitting for long periods of time, whether for work, playing video games, or watching television, can all increase your risk for negative health outcomes, regardless of how often or long you may exercise later that day. Taking breaks through compensating for one of those hours with a ten-minute walk will help to decrease sedentary time during the day and improve your blood flow.
5) Contributes to Improved Mental Health
Ten minutes of walking can also relieve some anxiety as well as improve your mood by releasing endorphins, which are our natural “feel-good” hormones. An enjoyable or even mildly fun walk through fresh air for ten minutes can invigorate and inspire you quickly.
60-Minute Walk: Going the Extra Step
Walking for a full hour takes your health benefits to the next level. It will be a perfect activity for those who want to burn calories, improve stamina, and work towards long-term fitness objectives.
1. Aids with Weight Loss
During a sustained brisk one-hour walk, you can burn anywhere from 250-350 calories, depending on duration, speed, and body weight. As this exercise is repeated day after day, it can lead to substantial long-term fat loss when combined with a healthy diet.
2. Develops your Heart
A longer duration of walking will place your cardiovascular system under a greater challenge. Over time, walking for longer durations will improve the function of your heart, lower your blood pressure, and increase your body’s overall endurance.
3. Improves your mood & decreases stress
Walking for an hour, particularly if it is in nature, will create the release of serotonin and dopamine – the hormones that decrease stress and depression. Walking is a highly natural form of therapy that promotes mental clarity and emotional balance.
4. Enhances Longevity
Those who regularly walk for 45-60 minutes each day demonstrate lower premature death rates than those who do not monitor and regularly walk or perform aerobic exercise with the same frequency and intensity. Regular walking(s) improves your metabolism, which enhances overall vitality.
5. Benefits of Joint & Bone Health
Long walks improve bone density and joints are well lubricated, which can reduce stiffness in the joints and muscles and the severity of pains associated with aging if performed regularly throughout the week.
10-Minute Walk vs 60-Minute Walk: Which One is Best?
There is no right or wrong answer to this question, as the best option will depend on your goals, current fitness level, and time available. Both a ten-minute walk and a sixty-minute walk have their place in a healthy lifestyle.
| Aspect | 10-Minute Walk | 60-Minute Walk |
| Time Required | Easy to fit in any time during the day | Requires time set aside
|
| Best for | Beginning walkers, very busy professionals | Walkers who are interested in fitness or weight loss
|
| Calories burned | Approx. 40-60 Calories burned per walk | Approx. 250-350 Calories burned
|
| Stress relief | Short-term mood boost | Deep relaxation
|
| Blood sugar control | Great, especially when done after a meal | Improves metabolic rates
|
| Endurance | Builds consistency | Improves stamina (heart health) |
As per our Medical Expert, Dr Rajeev Sharma, “To gain the benefits of walking, you must do it consistently and throughout the day. It does not matter if you are walking for two shorter periods or one long duration; you will reap the benefits as long as you are not sitting for long periods and moving your body regularly.”
Helpful Tips for Getting More Health Benefits from Your Walk
- Correct posture: Stand up tall, let your shoulders relax, and swing your arms naturally.
- Go fast/slow: Moderate to fast is your best option – you should be able to carry on a conversation, but not sing!
- Use interval work: Go faster for small portions of your walk to burn some extra calories.
- Hydration: Drink water before and after your walk to stay hydrated.
- Know your steps: Aim for 7,000 – 10,000 steps per day for health benefits.
- Click on music or podcasts: It can help keep your long walks exciting, and they are mentally stimulating.
Final Takeaway
When comparing a 10-minute walk to a 60-minute walk, both yield positive benefits.
If you are just looking to stay active and de-stress or manage blood sugar, several 10-minute walks throughout the day can accomplish that.
If your goal is to lose weight, build endurance, and strengthen your cardiovascular health, a 60-minute walk will be more beneficial to you overall.
Ultimately, though, the best walk is the one you will stick with long term. Whether that is just going for a walk a couple of times around the block, or a much longer one, getting out and moving your body is the answer to getting healthy and staying happy.
FAQs
Q. Is taking a 10-minute walk beneficial for health?
Yes, even a brisk 10-minute walk can enhance circulation, elevate energy levels, and mood, which is just as efficient as taking one long walk if converted into multiple walks.
Q. What are the advantages of taking a 1-hour walk daily?
A 60-minute walk aids in fat loss, heart health, and stamina. It creates a sense of well-being by reducing stress. This is especially important for longer-term fitness and endurance.
Q. Is walking for a short duration or a long duration more beneficial for weight loss?
Both walking for short and long durations help with weight loss; however, longer walks are more effective for calorie burning and sustained fat loss. That said, walking frequently for short intervals will also sustain your metabolism and support your long-term health.
Q. If I take multiple short walks, is it the same as having taken one long walk?
Yes, you can get most of the health benefits of one long walk if you take three to four 10-15 minute walks instead, especially if you are a beginner or have a lot of responsibilities.
Q. What are some ways to make walking more effective?
Walking at a brisk pace, with proper form, and at the same time each day is necessary. Aim to accumulate 10,000-12,000 steps each day. Make it a habit to take short breaks from sitting every hour.
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Senior Health Content Editor)
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