Just Five Minutes: How Simple Walking Can Make a Big Difference in Your Health and Life
From boosting mental health to enhancing physical fitness, discover how small steps can lead to big successes.
Just five minutes of walking a day can make a difference. Yes, five minutes! It may sound so simple that you may wonder, “Can this really work?” But let me tell you something: In a world full of huge goals and ambitious plans that seem like they’re designed to tire us out more than help us, simplicity is what we need. And as the New Year begins, with everyone talking about fitness resolutions and rigorous workouts, you may feel overwhelmed. But the truth is, you don’t have to follow all the fads that come and go. In fact, research shows that even a small amount of walking—that simple activity we all do without thinking about it—can be the key to achieving greater fitness success.
Did you hear about that study that says 11 minutes of moderate to vigorous exercise a day can reduce your risk of cancer, heart disease, or even early death? Yep, just 11 minutes! But if that sounds like a lot at first, don’t worry. Even a five-minute walk a day can make a difference, says Dr. Andrew Freeman, a man who knows a thing or two about heart health. Freeman, director of cardiovascular prevention at National Jewish Health in Denver, says that simple movement can be a beneficial way to start improving your health.
Just a simple start
Freeman says it’s best to aim for 30 minutes of daily exercise, preferably brisk walking combined with some weight lifting, to create a solid workout program. But he also acknowledges that not everyone has the time or energy to commit to that, especially if you’re just starting out on your fitness journey. “Exercise doesn’t have to be complicated or long to be beneficial,” he says. “The key is to get started.”
The key, he says, is to make movement part of your day, even if it’s just a five-minute walk. Katie Milkman, a brilliant professor at the Wharton School at the University of Pennsylvania, says setting small goals is the best way to build momentum toward bigger goals. Psychologically, small tasks are easier to accomplish. So instead of trying to walk for 35 minutes all at once, start with just five minutes. You’ll find it’s easier than you think.
Now, if you’re wondering how to fit these five minutes into your day, let me tell you it’s easier than you think. You can park a little farther away when you go to the store or mall. Or if you’re in a multi-level parking lot, take the stairs instead of the elevator. Yes, these small steps make a difference.
Walking: Not just for the body, but for the mind.
Walking isn’t just exercise for the body; it’s therapy for the mind. Freeman says it can help break harmful habits like smoking, and it can also reduce anxiety and depression, especially for those who are feeling sad or stressed. Even after the holidays are over, walking is a great way to unwind from family gatherings.
“When you walk, you’re giving your brain a chance to relax and think more clearly,” Freeman says. “It’s a natural way to improve your mood and relieve stress.” And that’s not just talk; research shows that walking can trigger the release of endorphins, those brain chemicals that make you feel happy.
How to Build on Your Routine
Once you get into the habit of walking, you can increase the intensity. Add some weights to your backpack, or wear weights to add resistance. Exercises that make you “gasp” are the most beneficial, says Freeman. So if you see those people at the gym talking and taking long breaks, remember that you want to keep moving for 20 or 30 minutes straight.
“Combining brisk walking and weight lifting is a fantastic way to make the most of your time,” says Freeman. “Strength training builds muscle, while aerobic exercise improves heart health. Together, they make a fantastic team.”
If you want more fun, walk with a friend. Or if you don’t have a companion, programs like Walk With a Doc offer community walks led by doctors. Or simply listening to a podcast or audiobook can make the time pass faster.
Winter Walking: No Excuses!
Yes, winter can be cold, but that’s no excuse to stop walking. Dana Santas, a fitness expert and mind-body coach for professional sports, says many malls are opening early to allow walkers to cycle around the indoor floors. “It’s a wonderful way to get your steps in without getting cold,” she says.
Remember: Starting small is best.
As Milkman says, smaller commitments are more likely to be kept. So start with five minutes, and work your way up from there. The key is to get started. Because, as you know, a journey of a thousand miles begins with a single step. Or, in this case, a five-minute walk.
“Don’t let the perfect be the enemy of the good,” Freeman says. “Even if you’re just walking for a few minutes, you’re doing something beneficial for your body and mind.”
The bottom line
Walking is one of the simplest and most effective forms of exercise. It doesn’t require expensive equipment or a gym membership. All you need is a pair of comfortable shoes and a little willpower to get started. Whether you’re walking for five minutes or 30 minutes, you’re doing something positive for your health. So, the next time you feel like you don’t have the time or energy to exercise, remember that just five minutes can make a difference. Start small, keep going, and you’ll be surprised at what you can accomplish.
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Pedro Wilson
Passionate about words and captivated by the art of storytelling.
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