Nutritionist reveals what walking for 10, 30, 40, 60 minutes can do for your health: Fat loss to reduced blood pressure

By Admin

13 Sep, 2025

Walking is one of the simplest yet most effective forms of exercise, and new insights from health experts show just how powerful even short walking sessions can be. Nutritionist Deepsikha Jain, MSc in Global Public Health Nutrition (UK) and national diabetes educator, recently shared how walking for 10, 30, 40, or 60 minutes can impact different aspects of health   from fat loss to better sleep.

Why Walking Matters

Walking isn’t just about completing 10,000 steps a day. Studies suggest that regular walking can help lower negative moods, improve cardiovascular health, regulate blood sugar, and enhance overall well-being. Deepsikha Jain emphasizes that even short bouts of walking can deliver meaningful health benefits, and she encourages people to gradually increase their walking duration over time.

“Walking has a very powerful effect on your overall health, from reducing any medical condition to improving your gut health,” she explained, recommending that beginners start with 20–30 minutes daily before progressing further.

What Happens When You Walk for 10, 30, 40, or 60 Minutes?

10 Minutes: Mood & Blood Sugar

A short 10-minute walk can boost your mood almost instantly and help regulate blood sugar levels, particularly beneficial for those managing diabetes.

30 Minutes: Heart & Mental Health

Walking for 30 minutes supports heart health by lowering blood pressure and reducing the risk of heart attacks. It also helps ease depression and anxiety, making it an effective natural stress reliever.

40 Minutes: Bones & Brain Function

At 40 minutes, walking contributes to stronger bones and lowers the risk of injuries. It also enhances memory, creativity, and overall brain function, proving that it’s not just the body but also the mind that benefits.

60 Minutes: Fat Loss & Better Sleep

An hour-long walk significantly improves fat loss, reduces stress, and helps promote better sleep quality   an all-round boost to physical and mental health.

A Japanese Walking Technique Worth Trying

Adding to this discussion, gastroenterologist Dr. Saurabh Sethi (trained at AIIMS, Harvard, and Stanford) highlighted a Japanese walking method that may be even more beneficial than the 10,000-step goal. This interval walking technique involves:

• 3 minutes of slow walking
  
  

• 3 minutes of brisk walking (as if rushing to a meeting)
  
  

• Repeating this cycle for 30 minutes
  
  

• Ending with a 3–5 minute cool down
  
  

This structured approach blends endurance with intensity, improving cardiovascular fitness and calorie burn.

Final Thoughts

Whether you have 10 minutes or an hour, walking is a powerful habit that supports both physical and mental well-being. By starting small and gradually increasing your walking time, you can unlock a wide range of health benefits   from better mood and brain health to improved heart function and fat loss.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor with any questions regarding a medical condition.