5 Effects Of Walking For Just 15 Minutes A Day

A short walk each day is the one activity that we tend to overlook. This is because there is a perception that walking will not have much impact on our health and fitness. But even as little as 15 minutes per day offers many benefits to our physical health and wellbeing. So if your schedule is too tight to fit in longer workouts and time is of the essence, why not factor in a quick daily stroll? Let’s look at the positives below.  

  1. A Stronger Body

Walking each day can help to promote stronger muscles and improve the respiratory system and heart function. Here are a few other physiological benefits that come from getting a little bit of cardiovascular fitness into your day.

If you work a sedentary job for 8 hours a day, getting up for a short walk can also work wonders for your posture, improve joint mobility and reduce fatigue behind the eyes.

  1. Reduces Stress

Walking can improve mental clarity and assist in better decision making. This creates good habits and the ability to be more consistent with them. It can boost your mood and help you to feel happier! 

  1. Better Sleep

Exercise is a wonderful way to enhance your sleep quality and help you get more of it when possible. Walking as a form of exercise should not be discounted when compared to intense workouts. 

  1. Live Longer

With its associated health benefits and its impact on our overall happiness, including a brisk-paced walk into each day has actually been shown to increase life expectancy.

 This is something that anyone can do for free! And when complemented with a good, all-round balanced approach to exercise, nutrition, hydration and sleep, a healthy lifestyle that incorporates regular walking can encourage many more years of good health ahead.

  1. Share Quality Time

While going for a brisk walk is terrific for clearing your mind, improving your circulation and heart health, and releasing stress, it can also be a fantastic way to connect with others. Move away from technology and the pressures of the work/life balance and get into nature with a friend. Some alone time to catch up while getting in some awesome steps sounds like a win-win to us!

Interested in kickstarting your own healthy lifestyle habits and want to know more about our 12WBT Lifestyle programs? You sound like our kind of person! We’ve got programs to cater to every fitness level and interest, over 1000 recipes you’ll love and all the tools you need to be able to implement healthy living choices into your everyday. Visit us at to discover the perfect lifestyle plan for you! 
Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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    1. Hi what advise do you have ….I have had a pacemaker inserted and I am cautious of doing the wrong exercise. Thanks JB

      1. Hi Janet, it’s best to consult your doctor on the intensity of your exercises. While we have a range of workouts to tailor fitness levels, it’s best to check with your healthcare professional before beginning any fitness regime.

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