The Benefits of a 10-Minute Walk on the Body

It can be intimidating to start a fitness routine, especially one that meets the recommended guidelines set by the Centers for Disease Control and Prevention (CDC), which suggest performing moderate physical activity for 150 minutes per week. This can be achieved through activities such as brisk walking for 30 minutes a day, 5 days a week, and strength training 2 days a week. While a single 10-minute walk may not meet these guidelines, it is still beneficial and can contribute towards the overall goal of 150 minutes of moderate physical activity per week. In fact, taking three 10-minute walks each day can help you reach the goal. It is important to remember that even short bursts of exercise can support a healthy lifestyle and reduce the risk of negative cardiovascular outcomes, such as strokes or heart attacks, as well as other medical conditions. It is better to do something, even if it is only a 10-minute walk, rather than nothing at all.

Your circulation improves.

"Standing or sitting for extended periods of time can cause our blood to pool in our legs, leading to poor circulation," Smith explained. "However, walking helps to improve circulation by activating our muscles and squeezing the blood through our veins and arteries. Good circulation is essential for maintaining tissue health, eliminating waste products from the body, and reducing the risk of blood clots."

You’ll feel more energized.

Simply getting up and moving around can boost your energy levels, whether it's from a chair at work, the couch, or the bed," said Jamie Shapiro, a professor and co-director of the Sport & Performance Psychology program at the University of Denver. "As soon as you stand up and start walking, your blood begins to flow more freely, which increases your energy. You'll feel more alert and awake." Shapiro referred to these short bursts of exercise as "microbreaks" and emphasized that even busy individuals can probably find time to incorporate a few of these into their day. Microbreaks can help improve energy levels and alleviate feelings of burnout.

Your heart rate increases.

As soon as you begin walking, your heart rate increases, which has numerous benefits, according to Smith. Increasing your cardiac output through exercise helps to strengthen the heart muscle and improve overall fitness. Aerobic fitness, which can be achieved through walking, is also beneficial for controlling blood pressure, strengthening muscles, and even preventing the progression of diseases such as osteoarthritis. In other words, a relatively short bout of exercise can have a significant impact on your health.

A walk boosts your confidence, too.

Shapiro also noted that walking can help people build confidence in their physical activity levels. If you're hesitant to embark on a longer walking program, you can start with shorter walks a few times a day and gradually increase the duration as you feel more comfortable. Seeing the positive impacts of a 10-minute walk on your physical and mental health may inspire you to incorporate longer walks into your daily routine, Shapiro said.

It builds your endurance.

If you make it a habit to walk for 10 minutes consistently, you will find that you are able to walk longer distances without feeling exhausted, Smith said. This can be useful for activities such as sightseeing in unfamiliar cities or running errands without getting out of breath.

You’ll be able to concentrate better.

Shapiro also pointed out that walking can improve concentration and lead to increased productivity in various settings, such as school, work, or other environments. This is because walking helps to increase blood flow to the brain, which is important for cognitive function, including thinking, attention, and logical reasoning, according to Psychology Today.

And you’ll notice a mood boost.

It's not uncommon for people to feel the urge to take a walk during a heated argument or after a stressful meeting, and for good reason. Walks have a positive effect on mood, according to Marta Stojanovic, a postdoctoral research associate in the Psychological & Brain Sciences department at Washington University in St. Louis. While some benefits of walking are only realized through prolonged exercise programs, a single 10-minute walk can immediately improve your mood.

It’s important to find a walking regimen that works for you.

There is no strict rule for how to do your 10-minute walk, according to Shapiro. You can simply find an activity that fits your lifestyle and preferences. For example, you might walk around a park, your building, or even go shopping at the grocery store. Shapiro recommended using a fitness tracker to track your steps and prove to yourself that you can walk for at least 10 minutes (or more!) at a time.

Speak with your doctor if you have a chronic health condition.

Smith cautioned that those with certain medical conditions may need to consult with their doctor before starting an exercise program. If you feel injured or experience pain during or after a workout, it is also advisable to see a doctor for personalized recommendations and to address any underlying issues. Smith emphasized that it is not a good idea to rely solely on reducing physical activity to manage symptoms in the long term, as this is not a sustainable approach.