Walking for Health Benefits Just 15 Minutes Daily

What happens in the body if we walking for 15 minutes after dinner, how much health benefits we have? Experts always point out that after eating, we must not go to bed immediately and go to sleep.

It is best to go for a short walk after the meal, and walking will be especially useful after dinner, and then go to sleep.

We have been hearing for a long time that a walk after a meal is the best thing you can do for your health.

Although due to many obligations it sometimes seems impossible, because in the morning we rush to work, and during the lunch break we do not take the time to walk.

Physical activity is really important for overall health.

Did you know that walking helps reduce the risk of almost all chronic diseases and many doctors consider it a “miracle cure”?

What makes walking the best exercise for your health is that it is not too hard on your joints and heart, so it has a greater positive effect on the whole organism.

Although intense training may work faster, it can still hurt your bones and joints.

Well, look at the benefits that will make you start walking today.

If you can’t exercise regularly, try not to miss at least your daily walk, which means a lot to your health.

A simple walk can make you feel and look much better.

The culture of walking after eating is especially present among Italians, who have been familiar with the positive aspects of walking for centuries, as well as how well it affects health and digestibility.

Why take a walk after a meal?

The muscles we use for walking use glucose for energy in a way that “pull” it out of the circulation and thus reduces the amount of glucose that remains in the blood.

So the best thing you can do after dinner is get up from your chair and move, says Andrew Reynolds of Otago University in New Zealand.

Further observation has shown that a walk after a meal is much more effective than a walk before a meal.

Because a walk after a meal improves the maintenance of normal blood sugar levels.

Further research has shown that walking speeds up the time it takes for stomach food to reach the small intestine, which can prolong the feeling of fullness after eating.walking on street

8 main walking for health benefits

Regulates blood pressure

A study by the Korean Sports Institute in Seoul found that a daily 40-minute walk lowers blood pressure in people with hypertension.

Those who walked for 40 minutes a day without breaks noticed a decrease in blood pressure by 5 points.

People who shared the walk on four 10-minute walks saw a 3-point drop.

The doctors who worked on the research concluded that it is important for everyone to choose the pace that suits them best to achieve the desired results.

Helps fight breast cancer

The American Cancer Society recommends that all adults exercise 150 minutes a week with moderate intensity or 75 minutes a week with more intense exercise.

Research has found that walking 7 hours a week reduces the risk of breast cancer after menopause by 14%.

Women who walked 7 hours a week at a faster rate were 25% less likely to be diagnosed with breast cancer.

Research suggests that there is a strong link between physical activity, especially walking and breast cancer protection.

Reduces the risk of diabetes

A 2012 study found that walking 3,000 to 7,500 steps a day effectively prevents type 2 diabetes.

Researchers also advise people to take “breaks” after a few hours of sitting and go for a walk or do a few simple exercises.

In other words, walking lowers blood sugar levels, which in turn is responsible for developing type 2 diabetes.

Helps in the production of vitamin D.

Researchers at the University of Ontario conducted a 30-year study that found that vitamin D was linked to brittle bones, fractures, and difficulty walking.

One way to get enough vitamin D is to walk 15-30 minutes a day while the sun is out.

This way you create a strong shield against cancer, multiple sclerosis, and diabetes.

Of course, don’t forget to apply a protective cream.

Increases creativity

Research from Stanford University has shown that creativity increases as people walk and stay at that level for a short time.

The environment played no role because creativity inside and outside increased.

Many people have stated that they got some of their best ideas while walking.

Strengthens immunity

Researchers at the University of North Carolina have found that 30-45 minutes of daily walking is a great way to protect your body from colds.

Immunity was significantly stronger even a few hours after waking.

This effect has been shown to protect human health after several repetitions.

Reduces the need for sugar

Research conducted by the University of Exeter has shown that short walks can reduce your craving for chocolate and even reduce the number of sweets you consume in stressful situations.

In fact, research has shown that regardless of the type of exercise, physical activity helps control cravings.

Interestingly, stress does not play a role in consuming more chocolate and other sweet things.

It slows down aging

The results of the longest clinical study on the link between aging and walking have shown that walking is one of the most effective ways to avoid losing mobility, which often comes with aging.

Also, other research has shown that exercise not only tightens the skin but also slows down aging.

Walking and tai chi proved to be the most useful exercises for this.

How to lose weight with just 10 minutes of walking

If you do not have time to exercise, today we will give you an opportunity to change that opinion, you will no longer have such an excuse because we have a great solution for you.

Researchers have found that even with very little activity, you can reduce your risk of heart disease.

And with this ten-minute routine, you will even be able to lose weight, maybe not much, but you will still lose weight.

It takes you ten minutes to walk with the pace changing.

Take a timer or watch with you and change the pace every minute or two in the following order.

1 minute: Go at a moderate pace (try to speak – if you find it difficult but not impossible to speak, then that pace is good for you)

1 minute: Go fast (when you can’t speak, then you go fast enough)

2 minutes: Go at an easy pace (the conversation should be much easier)

1 minute: Just go fast

2 minutes: Go at an easy pace

1 minute: Go again at a fast pace

2 minutes: Go again at an easy pace

Ten minutes passed much faster than we expected, primarily due to changes in pace, walking is more fun.

If after a while this routine becomes too easy for you and you feel that you can do more, add 15 seconds to the brisk walk, and take those 15 seconds off the easy walk.

To increase the intensity, take slightly shorter steps (because long steps can slow you down).girl walking on beach

21-day plan for smart walking for health benefits

There is no easier way to lose weight and at the same time improve your health with a walk.

If you are a beginner in exercise, you should try the 21-day plan for a smart walk.

This walking plan not only melts the pounds, but also improves health, and it looks like this!

The first week is a week of endurance

  • First day

Start with a light walk after 5 minutes in the morning and evening.

  • Second day

Walk in the morning and evening for 7 minutes

  • Third day

The third day begins and ends with a 9-minute walk.

  • Fourth day

We increase the walk to 10 minutes twice a day.

  • Fifth day

We walk for 12 minutes in the morning and in the evening.

  • Sixth day

15 minutes walk in the morning and evening.

  • Seventh-day

On the last day of the week of endurance, we should walk 18 minutes in the morning and 18 minutes in the evening.

The second week of the walking plan

  • Eighth day

First, we start with two minutes of easy, normal walking to warm up, then we move on to 10 minutes of brisk walking and finally we end up again with two minutes of slow walking.

  • Ninth day

Moderately brisk walking for about 20 minutes.

  • Tenth day

We start the tenth day with 5 minutes of slow walking, then 12 minutes of brisk walking, and then 5 minutes of normal walking again.

  • Eleventh day

Ten minutes of moderate walking.

  • Twelfth day

5 minutes slow walk, 15 minutes brisk walking, we end up with 5 minutes of normal walking.

  • Thirteenth day

20 minutes of walking with moderate walking.

  • Fourteenth day

The last day of the second week begins with 5 minutes of slow walking, followed by 18 minutes of brisk walking, and then again 5 minutes of moderate walking.

The third week of the walking plan

  • Fifteenth day

We should start the last week with 10 minutes of climbing and descending stairs, and then two minutes of walking, to “cool down”.

  • Sixteenth day

20 minutes of moderate walking.

  • Seventeenth day

We return to the stairs – 12 minutes of climbing and descending and finally 2 minutes of slow walking.

  • Eighteenth day

This day is a little more intense than the other days – we start with 25 minutes of walking at a moderate speed, and then two sets of 12 squats.

  • Nineteenth day

Climbing and descending stairs for 20 minutes, then walking slowly for three minutes.

  • Twenty days

We walk for 25 minutes with moderate walking.

  • Twenty-first (last) day

On the last day of this plan we walk for 20 minutes with a brisk walk, and then three minutes in moderation.

With the help of this specific plan, you can lose 2-5 kilograms in three weeks.

If you take an extra 20 minutes of light walking each day, you will lose about 3 pounds a year without feeling overwhelmed.

Would you try this weight loss plan?

We all know that an exercise is a healthy option and healthy for the body, but walking is a necessary need.

We all know how important regular physical activity is for the body, but of course for mental health as well.

Despite this, unfortunately, many people still stubbornly avoid exercise and physical activity.

No one can escape old age, but anyone can delay aging with regular exercise.

With regular exercise at the age of 70, we can look like we are 50 and experience the 90s.

Exercise can extend our life and our health from 3 to 7 years.

Exercise (walking) is the best antidepressant and significantly improves cognitive function, significantly slows down dementia.

With just 15 minutes of daily walking, here are all the possible health benefits

  • 1. the risk of diabetes is reduced.
  • 2. You will reduce your risk of Alzheimer’s disease.
  • 3. You will successfully normalize your blood pressure.
  • 4. You will have better digestion.
  • 5. You will reduce the pain and improve the condition of the coronary arteries.
  • 6. You will have stronger and stronger bones.
  • 7. You will improve cognitive abilities
  • 8. You will prolong your life.
  • 9. You will improve your mood and become more optimistic.

If you have a reservation in your opinion and start finding excuses again why you can’t take the time to walk, here are some tips that will encourage you:

  • 1. If you use public transportation when you go to work, get off a few stops earlier, and walk to work.
  • 2. Also, if you use a car, park it away from the workplace and walk a little.
  • 3. Keep a dog, so you’ll have a reason to walk him every day.
  • 4. Go out with family and children to the park, play with them.
  • 5. Stretch when you’re at work and get up to walk more often (for coffee, water, or something similar)

When you get used to walking and start moving more, in spring and summer, take off your shoes and try to walk barefoot on the grass.

It has been scientifically proven that walking barefoot is very healthy, because it cures sleep disorders, reduces chronic muscle pain, increases energy and mood.

It also reduces stress, strengthens the immune system, normalizes heart rate, slows osteoporosis, normalizes glucose levels in people with diabetes.

What can you do in 15 minutes?

You can get a good start to the physical activity you need every day for good health and fitness – and you can burn up to 100 calories.

Hiking with athletic shoes

To get the most out of your 15-minute walk, it’s best to wear athletic shoes.woman with athletic shoes

You can still enjoy a 15-minute walk in your dresses or heels, but it’s best to be able to achieve a fast pace with athletic shoes.


15 minutes of daily walking, especially after dinner, is great and healthy for our body and health.

Walking is a healthy and wonderful hobby that improves your physical and mental health.

Of course, you should not expect a miracle to happen in just one day, but you will surely notice the benefits later in life.

With daily walking we get a lot of benefits: regulation of sugar, better immunity, reduced chances of breast cancer, weight loss, and others.

So don’t wait, start walking immediately, especially after dinner, because you have nothing to lose, you will only get more for your health.