Shocking Benefits of Walking ONLY 30 Minutes a Day

[@dr.nickzyrowski]

👉 Watch Next: How To Lose Fat Naturally Without Exercise: kzbin.info/www/bejne/nouYYqppd9l1bqc

[@six_texas903]

My 84yo mom has been doing 1.5 miles a day @ 4mph on a treadmill for many years. She’s in great shape and takes no meds. Walking works. Good video.

[@flowforever9084]

Wow❤❤

[@hockeymomavalon2499]

I love my daily walks! Fresh air, beautiful scenery, what a great way to start the day!

[@sally4302]

Same!!

[@jangrier7828]

Me too! I enjoy my walks and I get a sense of peace as well.

[@jc4evur661]

- Walking is good - Brisk walking is better - Brisk walking on an incline is best!

[@KitKatToeBeans]

Rebounding - even better!

[@jangrier7828]

Just a small incline is better than no incline. So find an incline on your walking trails.

[@arthurcatalanotto1151]

I have solved nearly all of my life's problems while walking. There have been times when I was not even thinking of a concern I had, when a solution just came to mind. I also prefer to do some light resistance exercises before walking; this forces me to make more of an effort to get moving. I walk as though I have some place to go. I eat lots of fruits and vegetables too.

[@ChuckHolland-i4b]

I walked 20k steps a day for 8 weeks straight at 54. Dropped all BP and chlorestal medicine. Doc was amazed.

[@kite2surf]

you still walking these days ?

[@jangrier7828]

Great job!

[@susanekisian8338]

It's the best medicine.

[@karinakondratev8171]

Thank you doctor. I totally agree. I am 73 and walk in the woods for 30 minutes at my most speed. As a result blood pressure became normal for my age. No more Amlodipine. 😊

[@pauldarbishire7226]

You missed 1 very important side benefit. Before I started my walking regime I was taking, as a chronic arthritis sufferer, antiinflamatory and analgesic medications to "help" with the pain. I started off slowly at 2 miles in the morning adding half mile increments. I am now walking 5 miles a day, 1 mile of that is a steep incline followed by a less steep decline. The more I walk the less pain I have, I am no longer taking any medication, and the better I feel. At 72 the quality of my life has improved significantly.

[@carolvogel2008]

@pauldarbishire7226, thank you for commenting about this. I have arthritis in both knees and have been afraid to walk and exercise because I thought it would cause me more pain. I'm going to start slow and increase distance as much as I can. This has been very helpful to me. Thank you 😊

[@pauldarbishire7226]

@@carolvogel2008you are most welcome. Easy does it but DO it.

[@carolvogel2008]

@pauldarbishire7226, thank you so much, today is going to be day 1! Have a blessed day 😊

[@pauldarbishire7226]

@@carolvogel2008 let me know how it goes OK - remember the old adage "Every journey starts with the first step".☺

[@carolvogel2008]

@pauldarbishire7226 I sure will let you know my progress, I'll check back in a month. Thank you much!😊

[@vicki7807]

Fast pace......I am blessed to just walk the way my legs feel😮

[@StaffordShares]

Great to know. I actually just walked 30 minutes this morning as a rest day from running, and I do feel better walking after eating a meal. Thanks.

[@MsBRANDY007]

If you're not able to get out and walk, and if you don't have a treadmill, you can walk in place in your home and still get good benefits!

[@williamvelazquez659]

Ms brandy even if you 🚶 walk 30 minutes everyday inside your house or home ...still will help you if you have room for that ...sometimes when it's snowing or raining ☔ is good to walk inside too

[@barbarabagatin8962]

True. No matter where.

[@JC-qg5di]

invest in a walking pad

[@Michelle-Williams-Melbournite]

Yes I’ve started on my treadmill & I’m feeling so much better.

[@jospeltom8652]

Thats what i do i am doing 5k corner to corner in my home i make sure windows are open until am health wise convinced to start going outside

[@Buildyourinheritance]

I just started walking 30 minutes daily on my treadmill. I hope this will help me lose 100 pounds

[@paulfiore7083]

Schedule one full hour a day for exercise. Include some basic body weight exercises like squats and pushups (start from your knees is fine) and rest by walking as fast as possible (or treadmill if necessary). If you have some hills in your area take advantage of the additional benefits of walking uphill. Try to reduce to two meals a day. Occasionally, fast for 36 hours. This will reduce your hunger overall. Watch videos of others in your situation who have succeeded. Become familiar with many body weight exercises as possible and do them throughout the day for fun. Blast out a set of push ups at lunch or at work. Don't snack on junk. If you're hungry, eat something healthy. You'll be a different person in one year

[@awaisniazi8204]

I cant believe that one can walk 5000 steps in 30 minutes.i walk 6500 steps in one hour .i m 50 and i walk two hours daily.i wanna take it too 3 hours

[@thejohnsonsnaturalliving1549]

I walk daily in the evenings to watch the sunset by the lake! I do about 7000 steps in an hour! I do an hour and half daily!

[@joniangelsrreal6262]

@70 yrs I speed walk 3 miles a day … weight management, & health maintenance … get off yr Hiney and get moving no matter how big you are…

[@Riosgirl98]

Wonderful message ❤

[@FaithInHisBlood888]

That is awesome! I love walking and I get about 1 1/2 hours a day. Then I take a COLD shower for 7 minutes. It's awesome!

[@charleschristopher5319]

❤

[@charleschristopher5319]

❤

[@wellbodisalone]

Walking helps a lot with weight management.

[@claudettedyce6179]

Thank you for all that info! Great video! I do indeed feel better walking after a meal. I started walking for 2 hrs daily & lost 7 lbs in 3 weeks.

[@PraveenSrJ01]

I mostly walk around the house 🏡 about 12,000 steps a day and about 3,000 to 4,000 steps walking 🚶‍♀️ around the neighborhood or outside. I also walk after a meal 🥘

[@magicsmoke0]

5000 steps in 30 minutes is really fast. You’re jogging at that point. Most people do 1000 steps in 10 min, which is fast already for me. I’d have to be almost running to get 5000 steps in 30 min

[@Kirstyburst]

First thing I thought when I saw 5k, I walk briskly and get around 3,000 in 30 minutes. 1,000 steps every 10mins

[@Kels14B]

Nah walking at 3.0 mph can easily get you 6000 steps in 30 minutes if you dont slow down or stop within that tine

[@SoraMatt]

The wife and I clear 4500 steps in 30 minutes without issue and it is barely a power walk for us. Barely. And she is doing this for weight loss. I have to slow down to keep pace too! So I dunno where you get off on running?

[@jmac79ers]

5k steps in half an hour, people aren't thinking of range of motion. I've seen people walking taking those quick tiny steps. That's fine and all, especially if it's due to health restrictions, but if yours able, your body will thank you for taking full(non exaggerated) strides. I could make a 1 kilometer walk 10000 steps if I do the old man shuffle, but full stride probably just over 1k. Anyways, different anatomy/leg length is also going to greatly impact # steps vs. Time/distance

[@cactusbase3088]

@KelsS1k you must have incredibly short legs or steps to do that or your pedometer is very inaccurate.

[@PDawgWms101]

I do lots of walking and I highly recommend it. I also recommend using trekking poles to help you increase your intensity of your walks. As far as speed, make sure you’re in your target heart zone.

[@user-qy9tf2im7f]

I am 71 and do 4 miles @ 4mph 60 minutes first thing in morning and a second walk of 2 miles later in the day @ 3.5 mph. Total about 100 minutes a day. Feel great!

[@dr.nickzyrowski]

Wow! Thats great!

[@upliftingsounds2300]

It also depends on your stride and height that’s why 10.000 steps doesn’t really work as rule to go by. 30 min walk a day sounds good to me. Thanks 😊

[@northerngirl2624]

this is the best video on the benefits of walking...thank you for clarifying all the little details!

[@FIFA-ox2wk]

16minutes fast walk daily 3 or 4 times

[@Bolder_Lebza]

Love this! Can you please do a video on working out with a cold… I’ve always wondered. My friend swears that sweating it out makes her feel better.

[@dr.nickzyrowski]

Hey Wellness Warrior, it boosts your immune system and yes, helps you feel better.

[@videogazer801]

There’s only one issue with this video, and that is, you do not need to step up the intensity of your walk. You could literally take a comfortable walk and still get the same benefits. The last thing you should do is release cortisol from stepping up the intensity too much it is not a factor here, as the goal is not performance. Shaking my head.

[@blockmasterscott]

I was wondering that. I walk with a cane everyday and can only do 1.3 miles(according to my watch) in 45 minutes. I do it 6 days a week but I just cannot walk fast.

[@videogazer801]

@@blockmasterscott my walk pace is roughly 2.6 mph on gps and it’s absolutely effective for both bloodwork and weight loss.

[@jameskelly7412]

This was a fantastic all around video. Nice work Dr. Nick.

[@atanaskirilov6470]

I really like this video. I think it explains the benefits of walking very well and how to do it correctly. Great job!

[@fahimrahman3914]

Currently-/ 8-10-12 kms-/ In the afternoon-/ Especially

[@KarolineTherHermit]

Whenever I walk, I walk quite slow it and it kinda allows me to take my time to do my walk.

[@cactusbase3088]

5000 steps in 30 minutes. That's 5mph. Ridiculous over estimate of what a normal walk would achieve.

[@PraveenSrJ01]

That is what I noticed also

[@skillz78]

40-45min is more ideal. 30 just no way unless you’re a gold medal brisk walker 😂

[@jangrier7828]

Right. We want the readers to achieve a realistic goal.

[@m.valdivia8048]

It's doable. I do it every day. Excuses excuses...

[@skillz78]

@@m.valdivia8048 that’s cool Pinocchio

[@jagmohanlocham8905]

Thank you so much Dr nick. Love your videos. God bless you. I m your huge fan

[@drmarctagon]

5000 steps in 30 minutes is a jog.

[@Paula-gc9wb]

Came here to say this.

[@hamdanachowdhury1173]

100% agree. I walk 60 mins a day abd I do really brisk walking... so no way you can do 5000 steps in 30 mins! It's so misleading . Do it yourself and find out 😅

[@snickerdoodle212]

Yes, you're right because I do about 2000 in 20 min daily at 2.5 pace.

[@jmac79ers]

Or mini steps

[@stevennocella5805]

​@hamdanachowdhury1173 i can walk 2 miles in like 40 mins and that about 4k steps lol

[@jkoorma]

I'm not sure if 30 mins walk counts to 5k steps, I walk about 1 hour and the count shows 7k steps.

[@tanial8171]

In my case, I use my phone to track my steps when I go out to walk. Average, it counts 2000 steps per mile, a bit more some times.

[@roblabow9702]

Thanks for your informative videos, Dr. Zyrowski. I have been walking a lot lately, however, I should have been doing this for years.

[@dr.nickzyrowski]

Hey Wellness Warrior, You have to starts somewhere. Keep up the good work!

[@jayantnagarkar1018]

Great nice practical information . thanq .

[@zenpai_ian9334]

Ilove fast walking too its remove my stress and i get good sweat

[@abdirashiidhassan2884]

Thanks dr

[@makahalife2772]

I walk every morning for 30 minutes but I can’t walk fast I’m 73 and had a hip replacement last June. Will I still get the benefits walking slow what if I walked one hour slow

[@abjkl]

Great video - very well done. Thank you.

[@beverlyperry663]

Thank you Dr. Nick. I'm not sure how your page came across my feed. I am 66 and I just started back walking on my treadmill for 60 minutes everyday at 3-3.5 mph with an incline of 2. I would love to walk outside, but I live in rural neighborhood that that does not have sidewalks.

[@drmarctagon]

Great video but unless you're walking pretty fast, no way you're walking 5000 steps (or 2.5 miles) in 30 minutes.

[@skillz78]

Word! Even pretty fast you’ll come up short. 40-45mins is more ideal for a brisk pace of walking to get 5000 steps. 40 being u maintain the brisk walk.

[@barbarabagatin8962]

True. I walk 5000 and it takes me at least 40/45 minutes.

[@barbarabagatin8962]

​@@skillz78truth. Same here.

[@jangrier7828]

Same. It take me 45 minutes at 3.6mph to get in 2.5 miles.

[@ja2415]

Walk fast

[@james7751]

thanks doc...❤

[@marnegro8079]

What about doing home bike for 30 minutes? Would it have the same benefits ??

[@nasserusman8056]

Thank you very much Dr for your valuable information ❤👍👍

[@rakiraki6250]

Taking 1 antidepressant and 2 anti anxiety medications for 6 years now. I have tried exersice and still do but haven’t helped despite being active 3-4 times a week. Walking or jogging even strength exersices.

[@cardiac711]

Depending if the route I take have red lights or not, I walk 5 or more in an hour. However when I'm on the treadmill I keep it to 4 miles in an hour. I have a long stride my treadmill isn't that long. If I put it on 5, I have to jog. Currently Im doing 30 minutes in the mornings and an hour in the evenings, at 4mph or 4.5mph.

[@C__B]

i walked 4 hours every single day in mountains. i'm happy to hear that

[@dr.nickzyrowski]

Hey Wellness Warrior, that's great!

[@jc4evur661]

You're not only a Warrior, you're a Beast! Lol

[@nialldonohoe5994]

❤another great video🎉thank you

[@dr.nickzyrowski]

Hey Wellness Warrior, You are welcome.

[@amiracle1269]

Reality is your BODY IS THE MOST INTRICATE AND DOPEST MACHINE....LISTEN TO IT..STRIVE DAILY..DONT WORRY ABOUT NUMBERS

[@leonardobalaga4058]

Tnx 4 for thr info Doc. Frm Philippines

[@drolugbengaadetitunTV]

These are very good and true benefits of walking. I started recording my walks recently. I have uploaded some of them on my KZbin channel. The actual walk videos I have done will encourage you to walk as you see my examples. Let's walk together 😅😅

[@bruceprigge5212]

Thank you ! 😊

[@AndrewReynoldFord]

I walk 3 miles a day. 1 mile from home to the pub and 2 miles back from the pub to home.

[@tinacox9526]

I enjoy my early walking every day and eating healthy lifestyle Hubby has CHF he can only walk 20 minutes and asthma

[@remembermeordie]

How is he doing now? What is his EF?

[@tinacox9526]

@@remembermeordie he doing well he did his walk and he back on track to lose his last 10 pounds. How are you doing today

[@stefmads4832]

5000 step in 30min, its 166 in a min. Fresh walking is 120 in a min, 166 is running.

[@flowforever9084]

😂😂😂😂 Then run Just kidding ❤

[@Alex1Tremo]

He ain't lying

[@timnanaeem1837]

Is walking good for people with RA and bone on bone knee osteoarthritis?

[@JarinXeno]

People are always talking about the decreased risk of this and the decreased risk of that. I don't care about any of that stuff. I just want to look good naked.

[@qica1272]

Doctor ; It’s not about how long I can walk daily! It’s very difficult doing it alone every day !!!

[@lisac.9393]

I like it!!

[@danebrammage4330]

wow, never thought of it that way before, an exercise deficiency, good stuff Dr. Nick

[@nancymosby7369]

I just luv ur content 😊

[@flower2347]

My cholesterol is getting lower❤❤❤

[@Bryan19777]

I just started doing walks on my new treadmill. Im averaging 2800 steps in thirty minutes at a decent pace. I suppose if I did a hour it would be close to 5500. I wonder why it seems less on a treadmill then just walking outside?

[@Tessa--LibrarianLovesRick]

QUESTION Meta-Oxy. I just received my meta oxy inflammation test in the mail. It doesn't say whether it needs to be MORNING urine or any time of day. Please help so that I don't test incorrectly.

[@dr.nickzyrowski]

Discard first urination of the day and then use the next.

[@Tessa--LibrarianLovesRick]

@@dr.nickzyrowski I really appreciate it! Will do tomorrow. THANKS!

[@Mikee2022]

Hi Dr Nick, I love your videos. I suffer from many elements: back problems, anxiety, panic attacks, severe depression and severe asthma. I don't go out, and I binge eat. I want to get into shape, but I don't do anything. Also, I'm on many forms of medication. Any advice. Thanks, Mike from the UK 🇬🇧

[@22ERICSHELLY]

Just start doing a little bit everyday. If you can only do 10 minutes at first; the next time make yourself do 12. I use this time to listen to music, the birds or pray for others. Take your mind off of what you are doing; if you hate walking. May Jesus continue to bless you and your family

[@WH2012]

As a basic but VERY EFFECTIVE *starting point*, consider implementing the following: Eat sardines (will boost mood, alleviate pain, and mitigate/eliminate anxiety and panic attacks); taper off slowly, and ultimately eliminate, processed carbs/junk food; consume organic full-fat kefir and melatonin one hour before bed, as well as an Epsom salt bath (use 1/2 bag initially and graduate to one full bag in a full tub before bed) several times per week; AND as he indicates in this video: *WALK*. Walking assists in adrenal gland recovery (which affects our ability to cope with stress) and regulates hormones. Start out with baby steps and do just a bit more each time. You've got this! 🏋💪🎈

[@Mikee2022]

@WH2012 thanks for the advice

[@WH2012]

@@Mikee2022 My pleasure, friend. The first step is to *begin* - a mind-set we can ALL benefit from in some way! Best to you. ;0)

[@dr.nickzyrowski]

Hey Wellness Warrior, start slowly and do a little each day. As you begin to feel better, do more. Use Intermittent fasting, eat the right foods. Every small step counts.

[@mirnas.496]

If I walk fast 5 minutes every hour for 6 hours, would I get the same benefits?

[@ilTHfeaa]

i was on meds for my depression when i used to walk 10km a day.. the walking helped but i probably would’ve killled myself without my meds so idk. thats so like irritating when people are like “i know you wanna kys but HaVE yOu TrIeD ExERcIsE?” like.. its just so rude imo.

[@黃文鎮-y3q]

My 30minutes walk is about 2800-3000steps….

[@mamushi72sai]

This conflicts with the idea of zone 2 training. If you are sweating then you are probably in zone 3, right?

[@dattatrayashinde4303]

Is it possible to walk 5k steps in 30 minutes. No way, you got to run

[@Tsugimoto1]

Yeah, that's just about where my average is. My regular walk is a solid 30min, the way down is nice and easy, and the way back is a nice steady incline. You can find a good pace.

[@jaylytes3400]

I try to get a 30 minute walk every day

[@drwellbeing2023]

The info given is misleading as I don’t know who can walk 5000 steps in half hour which means someone walking approx 3 steps per second non stop for half hour!!!! 3000 - 3500 steps In half hour is more realistic for most people ‼️

[@pattiliba8188]

69 and walk 35-45 min.every morning as soon as I get up in the morning.

[@glenmorgan4597]

Soon as you get up? No " call of nature" first??

[@foxylady6901]

Can i do a 30 min bike ride and get the same results?

[@pia9968]

Thanks for your motivation Dr. ❤

[@susancampbell7335]

My coworkers would say oh I walked 10,000 steps phone only detected movement I watched documentary small wiggles on phone said oh walked 5,00 steps etc. Well no legs involved. If your legs walk really walk I don't need phone or watch tell me.

[@vickyburton2434]

What is a fast pace? 3 mph, 4mph?

[@dr.nickzyrowski]

Hey Wellness Warrior, between a 3 and a 4 is great!

[@messykitchen7]

5000 steps takes me 45 minutes. 10,000 steps takes me 90 minutes

[@rondunn4336]

Shocking is negative, when positive ,use surprising?

[@gladiator22666]

I walk for 30 minutes a day and do about 3500 steps …..I thought that was brisk ! I need to speed up lol .

[@myplaylist7007]

Time to go from 6.3% A1C to 5.5% A1C again >:D

[@maxhadrian8680]

My counter say for 30 min. I only walk 3000 steps.

[@LostSoul1031]

How is walking good for someone only weighing 78lbs?

[@booswalia]

Why would it not be beneficial? Serious question. I too am very 'light weight'.

[@LostSoul1031]

@@booswalia I believe it is beneficial as to what this Dr. states in the video, but it's not good for low weight people to do too much walking. I was 80lbs 4 days ago, and because I've been walking 45 minutes to an hour everyday, I lost 2lbs. I'm desperately trying to gain weight due to having chronic illnesses.

[@WH2012]

@@LostSoul1031 Focus on body-weight training (good, old fashioned calisthenics) and look into upping protein intake. Consider alternating calisthenics with slower walks (to better manage cortisol levels and build strength).

[@dr.nickzyrowski]

Hey Wellness Warrior, maybe you don't want to lose weight, then forget about that. It will improve your cardiovascular health, muscle strength and bone density...

[@LostSoul1031]

@@WH2012 Thank you, I have increased protein with eating more healthier foods, but I do lack in any exercise besides walking in the evening. I will definitely try the calisthenics. I had just joined the YMCA last September and was ready to jump in on weight training, then we got hit with several hurricanes and the one flooded out the YMCA building. They still haven't opened it yet. It's literally right behind my house in a park. Hoping they open soon, I know pool exercises are good too.

[@lorettaborcherding5925]

Takes me at least 40 to 46 minutes to get 5,000 steps.

[@jjnelson2855]

I walk 45-60;minutes at 3.0 and get 3000 to 4000.

[@artv.9989]

ok but it feels weird to just walk around aimlessly with no destination

[@ariflukitoo]

Set your destination with running or walking apps then

[@grenvillegibbins3402]

What do you do if you can't walk it because you have an enlarged heart?

[@KitKatToeBeans]

Then imagine what a rebounder can do in those same 30 minutes!

[@drwellbeing2023]

Tried intense walking for 1.5 hours per day on incline and 5 miles a day for 2 months daily and I fast 18 hours per day with an eating window of 6 hours per day and WOW : not lost a single pound of fat I’m afraid!! 😮

[@natashathomas8354]

What are you eating do you eat protein sweets veggies fruit.

[@brittanyclaudio5882]

Are you eating in a calorie deficit ? Fasting and exercise are great tools to help aid in some extra weight loss but if you are still eating in calorie surplus and are not eating in a calorie deficit , the scale probably won’t move too much. Also, it’s always a good idea to get checked out by a doctor and get bloodwork done to make sure there aren’t any underlying health conditions preventing weight loss .

[@renophet977]

❤❤❤❤❤❤❤❤❤

[@louisebarnard2869]

I don't listen to all this how to ect ?? I walk an hour in morning and an hour in evening....brisk walk to hell with steps and weights ect ....people overthink to much ....bloody hell

[@Jake-tu1sf]

Who walks 5000 steps in 30 minutes?

[@abc..6533]

Isn't 5k steps too much for 30 mins.?

[@radicalcartoons2766]

I can only walk 1 mile in 30 minutes, which = 3000 steps. I'm 63 and 5ft.

[@abc..6533]

@@radicalcartoons2766 pretty good👏🏼

[@BlakeC341]

Hmm still thinks LDL cholesterol is bad but "poured through all the research"? Evidently not. It's the LDL to HDL ratio that is meaningful, not LDL levels on its own. Fact.

[@donaldfarmer8421]

Wait a minute... 5000 steps in 30 minutes is 5 mph. I mean that's "walking" with intention :)

[@JC-qg5di]

i get 5000 steps in 45 mins

[@billyscorner2232]

lots of talking but doesn't suggest a range for walking speed

[@MostAlpha]

20,000 steps is the magic number.

[@marnegro8079]

Too many

[@flipdiva0007]

Watch your cortisol with that many.