If You Walk Every Day for 30 Minutes, Your Life Will Change

If You Walk Every Day for 30 Minutes, Your Life Will Change

 “We learn every day they say” but have you been informed about the benefits of walking every day? I’m guessing no but in the article, I’ll be informing you about the benefits of putting those legs to work.

Walking is a great way to improve overall health and guess what? It’s completely free and not demanding like jogging and running or even raising heavy lifts as it is one of the easy anaerobic exercises you can do at home.

Benefits of Walking Every Day for 30 Minutes

1. Walking Increases Cardiovascular and Pulmonary Fitness

Walking is just not a physical activity but it is also focused on improving health conditions. It helps in accelerating the rate of heartbeat, strengthening the heart, increasing blood circulation, and lowering blood pressure.

In physiology, the metabolism of the body when the heart rate is faster leads to the circulation of blood.

2. Walking Burns Down Your Calories

The only thing I’m not afraid of losing is my calories. But the only thing that doesn’t leave me is my calories.

Sarvesh Jain

Walking objects to this saying as it is focused on helping you burn your calories, maintain your weight, or help you in losing them. This is seen in the metabolism of the body as it helps in burning fats. That is to say, a simple walk for 30 minutes is guaranteed to burn 100-200 calories.

Most importantly, walking helps in achieving a healthy weight if more calories were to be burned.

3. Walking Gives Relief to Joint Pain

This is something I’ve noticed on my own when it comes to the benefits of walking every day. For example, simply walking to get something, I sometimes hear this crack and I instantly feel relief and some strength. Have you ever experienced this before?

As a result, walking indeed helps in giving support and protection to joints, strengthens muscles especially around the knee, hips, and waist.

4. The Benefits of Walking Is Seen in Energy Boosting

Have a rough day? I suggest you simply take a walk. As you will be killing two birds with one stone – boosting up your energy and taking that negative thought away.

Walking increases oxygen flow through the body and as a result, it helps reduce anxiety, depression, and elimination of negative thoughts.

5. Walking Assists in Toning of the Legs

Where are my guys with no stamina at? Guess what? Football is not the only thing that does that, walking also gives that tone, that stamina you desire. Walking strengthens muscles around the legs and when coupled with football and jogging, you’re getting twice the benefits of walking every day.

One thing I’ve realized is that we ladies, one way or another, exercise our legs when on pencil skirts.

6. Walking Strengthens the Bone and Improves Balance

Walking helps to increase strength in bones and also slows down damage in the body. It promotes and improves balance as well and mental well-being by killing stress and tension to boost one almost immediately.

7. It Builds Stamina

Walking is a proven way to accumulate and improve strength in muscles and build stamina.

8. Walking Aids in Thinking Creatively

Have you noticed that asides from sitting on the toilet seat, you think creatively when walking? During this, you’re clearing your mind and as a result, you begin to think and make a decision about something.

Walking aids in thinking creatively as it increases blood flow to the brain.

9. Improving Breath

One of the benefits of walking every day is that it improves breath. Humans breathe in oxygen and when we walk, this causes oxygen to travel fate to our bloodstream.

This act helps in eliminating waste products and inadvertently improves our energy level and breathing level.

10. The Benefits of Walking Is Observed in Improved Sleep Time

Suffering from insomnia? Doctors suggest walking regularly as this is proven to help you sleep better and faster at night. The reason is that walking naturally accelerates the effect of melatonin (the sleep hormone). This acceleration due to walking causes a rise in temperature during the day and at night, it reduces.

As a result of this imbalance, it causes drowsiness and an immediate drift to sleep.


To sum it up, firstly, age is really no barrier and the requirements needed are just a good pair of shoes and comfortable clothing. Secondly, water to stay hydrated, shades to protect you from the sun, and most importantly, walk in safe places.

Happy one foot over the next to numerous health benefits of walking every day. Remember, walking is completely free.

6 Techniques You Can Learn to Stay Fit at Work

6 Techniques You Can Learn to Stay Fit at Work

The adage which states “health is wealth” is actually true to a great extent. It is very unfortunate that the very thing that can make us profitable, and successful employees for our company can also harm our health—maybe even permanently. This is obvious in the sense that when you work almost every minute of your life,  caring less about your health, it will one day lead to body breakdown. And therefore making it impossible to be productive since the health is in a bad state.

6 Things You Can do Regularly to Ensure You Stay Healthy at Work 

1. Get Enough Bed Rest

 It is medically advised to have eight hours of sleep at a stretch during the night. Doing so will help the body to regain the energy it has lost during the day. 

If a person gets more sleep, then they are more focused and better at performing tasks.


Therefore, they get more done and can feel better about their work. While without adequate sleep, employees have more difficulty concentrating, learning, and communicating. Memory lapses increase. Problem-solving abilities decline. Which will surely affect the work. 

2. Engage in Daily Exercises

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to work effectively at your place of work. 

 You should be clocking up at least 150 minutes of moderate-intensity physical activity a week.

It may sound like a lot, but even 10 minutes at a time makes a big difference. By doing activities that make you feel warmer, breathe harder and make your heart beat faster, you can reap the benefits. 

You don’t necessarily need to register in the gym before you can engage in physical activity. There are numerous exercises you can actually go for irrespective of whether you are at home or at work which will go a long way in keeping you fit at work. Among which is movement as suggested by Matt Liggins, a health and wellbeing manager at health at work. 

Also, Try walking meetings or going to speak to someone instead of emailing. Use the toilets in a different part of the building and use the stairs instead of the lift, even for one floor of your journey.

Implement simple changes such as standing up when you’re on the phone or walking around checking emails on your phone instead of your computer.

3. Take Frequent Breaks

Taking a break improves focus and concentration and provides the opportunity for an employee’s mental reset. After a break, work can resume with more energy and motivation. Working without taking one or more breaks only leads to mental and physical fatigue. Hence taking a break helps in a breakthrough. 

But the funny thing is, we always want to finish our work so we can get out of the office on time. However, this does not mean that you should sit without going for a break. Taking a break is actually productive rather than a time-wasting tool you think of it.

Furthermore, Breaks at work help keep you focused on your goals and tasks at hand, which keeps productivity up. They can also help to increase motivation and creativity. 

4. Eat the Right Food will Help You Stay Fit at Work

Eating a healthy, well-balanced diet is essential for good health and can help maintain healthy body weight and improve positive well-being. It can also help reduce the risk of certain diseases and illnesses such as coronary heart disease, obesity, strokes, type 2 diabetes, and certain cancers.

You can therefore improve your productivity at work through healthy eating. 

5. Maintain A Good Posture

Poor posture can negatively affect energy levels, resulting in fatigue. Practising good body alignment may help you remain focused and energized at work. Practice these posture exercises that will help you have a good posture.

Whether you’re delivering packages or caring for patients, correct posture can allow you to power through the day more easily.

6. Stay Motivated

If a worker is motivated, they are more likely to do a good job and work hard. Motivation is very important for attracting employees, retaining employees, and general levels of productivity in a business.

Motivated employees are more likely to be willing to work, rather than staying off.


Moreso, we can actually motivate ourselves by means of our self-confidence and challenge ourselves to stretch beyond our perceived limits. Is staying fit at work important to you? How do you ensure you stay on top of your fitness? Tell us in the comments below!