Short Walks Can Boost Your Health, Research Finds

A brief walk each day can significantly improve your health, according to new research.

Just 11 minutes of moderate-to-vigorous exercise daily may lower the risk of cancer, cardiovascular disease, and premature death, as reported by CNN.

Small Steps, Big Benefits

Fitness goals for the new year often feel overwhelming, but the good news is you don’t have to follow every fitness trend. Simply walking for a few minutes can make a big difference.

Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health, highlights that even a five-minute daily walk can provide health benefits.

Building Healthy Habits

For beginners, Dr. Freeman suggests starting small. Aiming for 30 minutes of exercise a day—including activities like brisk walking or weightlifting—is ideal, but not always realistic for everyone.

Incorporating movement into daily routines, like walking to the mall, taking the stairs, or doing laps inside a shopping center, can be a practical way to start.

“Most malls open early to allow walkers to exercise before the stores open,” says CNN fitness contributor Dana Santas. Walking with friends can make it more enjoyable and help establish a consistent habit.

Morning Walks for Mental Health

Dr. Freeman also emphasizes the mental health benefits of walking, especially in the morning.

Starting your day with a walk can improve your mood, reduce anxiety and depression, and even help curb smoking habits.

Remember, small steps can lead to significant health improvements. Whether it’s five minutes or 30, any movement is better than none.