What Happens to Your Body if You Walk 20 Minutes a Day, According to Doctors
First things first: Everybody is different, and every body is different, so what works for a lot of people may not work for you specifically (and vice versa). That said, walking daily for 20 minutes is generally regarded as safe, but you should check with your doctor before starting any sort of fitness regimen to be sure whatever you're doing is right for you."Unless someone has a condition that impacts their mobility or balance, daily walking is generally considered a low-risk activity," , board-certified cardiologist and co-director of sports cardiology at RWJBarnabas Health tells Parade. "Using proper footwear and keeping to flat, even surfaces can help reduce the chances of injury or strain. Those who are concerned about their fitness and heart health are advised to speak with their physician before beginning a new exercise program.""While walking is generally a low-risk activity, it can still lead to overuse injuries, including shin splints or knee pain," , orthopedic surgeon at RWJBarnabas Health, says. "These risks are increased if walking surfaces are uneven and if proper footwear is not used. Those with preexisting joint instability or biomechanical issues should discuss a tailored walking or fitness plan with their physician."Now that all that's out of the way, onto the (very!) good stuff!Related:
If you generally sit for most of the day or are recovering from an illness or an injury, walking for 20 minutes a day can really benefit you in a big way.'If someone has a sedentary lifestyle and begins walking at least 20 minutes per day, they might begin to notice improved energy levels, less stress and a better mood," Dr. Lander says. "Daily walking can also contribute to slight reductions in blood pressure and resting heart rate over time."Once it becomes a real habit for you, Dr. Lander says that it can help you maintain a healthy blood pressure and improve your cholesterol levels too, as well as improving your circulation.Related:
If your lifestyle is more couch potato and less CrossFit cultist (no judgment here, seriously), you can see benefits in how your joints feel when you start a 20-minute daily walking habit.
"Sedentary individuals who begin a daily walking routine may notice improved flexibility and reduced stiffness, especially in the knees, hips and ankles," Dr. Lopez explains. "Over time, they may also experience a decrease in joint pain and improved core and lower-body strength as well as improved balance."Walking doesn't just help the joints directly, either, Dr. Lopez says—it also helps build muscles that support your joints, especially your hips and knees."For many people, especially those recovering from injury or managing joint conditions, 20 minutes of walking per day can be a helpful way to maintain mobility without overloading the musculoskeletal system," she adds. "Regular walking also maintains synovial fluid circulation, which keeps joints lubricated and properly functioning."Related:
Dr. Lopez reminds us that, as weight-bearing exercise, walking can help promote increased bone density, which can help stave off brittle bones and osteoporosis.Related:
If you and your doctor agree that you need to lose weight, walking can be a crucial and relatively low-effort way to kickstart that journey for you."Walking can promote healthy weight maintenance, and every pound of weight loss from regular walking removes about four pounds of pressure on the knee joints," Dr. Lopez tells Parade. That adds up fast!"For many adults, a brisk 20-minute walk each day can support basic heart health while reducing the risk of cardiovascular disease," Dr. Lander adds. "For people concerned about their heart health and overall fitness, a discussion with their doctor can help them tailor a walking or exercise plan that is right for them."Related:
Exercising means we might be less likely to eat junk food later in the day because we don't want to feel like we wasted all that effort. As it turns out, those types of decisions, over time, can make a big difference in motivation to exercise and more.
Dr. Lander points out that walking 20 minutes every single day can have a compounding effect on the rest of your choices, noting, "This simple daily habit can lead to broader lifestyle improvements and reduce overall cardiac risk."
Up Next:, board-certified cardiologist and co-director of sports cardiology at RWJBarnabas Health
, orthopedic surgeon at RWJBarnabas Health
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"Doing regular therapies was not working. I even heard, at 33, that I was getting older and that 'sometimes we just hurt more.' I thought that was comical," Meade said. In 2022, long after Meade's pain started, a doctor suggested she see physical therapist Dr. Anita Davis, who specializes in treating the condition and leads the comprehensive pain rehabilitation program at Brooks Rehabilitation in Florida. The pair worked to develop a physical therapy routine that would work for Meade. "Before me, she had all of the traditional exercises ... and those things were just not possible with that much pain in her foot," Davis said. "As healthcare providers, we ask patients to rate the pain from zero to 10. These folks are typically going to be at the top of the scale, even on a good day. When I ask her to do something that's painful on top of her existing pain, it's just crazy to think about doing that." They also worked on relaxation and emotional exercises to cope with the mental load of the constant pain. "Pain management for Amber ... isn't just the physical aspects," Davis explained. "Anything that enhances relaxing the nervous system is valuable." The protocol led to some improvements for Meade, but while CRPS patients can have "symptoms subside for a length of time," it is "a lifelong condition," Davis said. "There's not a cure for it," Davis said. Meade said she still feels pain and discomfort, and is at risk of flare-ups when the weather changes or if she steps the wrong way. In addition to working with Davis, she is taking medication and receiving ketamine infusions every few months. She said the combination of ketamine treatment and physical therapy allows her to "do a lot more than I have been able to." The effects of the infusion usually last around four weeks. Meade uses that period to work on strengthening her body. "I try to make some headway in my physical health before that starts going down, because I know it's going to," Meade said. "The pain is a lot less when my physical health is better." Meade said even without the effects of the infusions, she is dealing with less pain than before her diagnosis and treatment. She can focus on her day-to-day activities. She sleeps better and can walk on the beach, one of her favorite activities. She can't do too much running around with her kids, but she can play catch and help with homework most days. Meade said she hopes to improve her functionality and eventually go back to work and be more active, but for now, she is grateful for what she has gained. "I want to try to get to that point where I have less and less flares, and get up to doing what everybody enjoys doing: Working, coming home, having something to work towards, going on vacations," Meade said. "Every time I have a good day, we work a little bit harder."
