Why Walking Is the Simplest Way to Feel Better, Physically and Mentally
When someone says exercise, chances are, walking isn't the first thing that comes to mind. After all, it isn’t the flashiest exercise out there. But did you know that a 30 minute walk a day can help you feel more awake, less stressed, and more in control?
The best part? You don’t need fancy equipment or gear — you already know how to do it! Here’s how your body works when you’re taking a walk.
Minute 0-5: Activate Your Body and Metabolism
You step outside. Immediately, your breathing deepens, your body loosens up, and more blood starts flowing to your muscles. This is your body’s way of flipping the switch from rest mode to active mode—helping you feel more alert and ready to take on the day.
Minute 5-15: Energy and Focus Kick In
Once you’re in motion, your circulation improves, and your body starts using glucose and fat for fuel. You might notice your mind clearing up too. That’s because walking increases blood flow to the brain, which helps with focus and mental clarity. It also triggers the release of endorphins—your natural mood boosters.
Walking becomes a great natural energy booster, especially if you’re trying to cut back on energy drinks and health supplements that leave you crashing later.
Minute 15-30: Your Body Hits the Fat Burning Phase
By this time, your heart rate has reached a steady rhythm. If you walk regularly, this is the phase that helps burn fat as your glycogen stores begin to deplete. Your visceral fat, which refers to the harmful fat stored around your organs, will begin to melt off.
Additionally, fluid in your joint increases, lubricating them and improving your mobility and stiffness. Movement becomes smoother, especially if you’re used to a sedentary lifestyle.
Post-Walk Benefits for Metabolism and Mental Clarity
Even after you stop walking, your body continues to burn calories and regulate blood pressure. You’ll likely feel calmer, more focused, and better equipped to handle stress.
Over time, this daily habit can help reduce weight gain and metabolism issues, improve sleep, and even support your gut health by reducing inflammation.
Long-Term Benefits of Daily Walking
If you stick to it for one week, then two, and then make it a consistent daily habit across the months, you’ll see
- Reduced Risk of Heart Disease
- Healthier Weight Management
- Better Sleep and Mood
- Increased Muscle and Bone Strength
Tips to Maximise Your Daily Walk for Health and Weight Loss
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Choose the Right Pace:
- Walk at a brisk pace that raises your heart rate but still allows you to talk.
- Aim for 5-7km/hour, depending on fitness level. For reference, if you walk at 5km/hour, you could cover the length of orchard road in approximately 30 minutes.
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Incorporate Nature:
- Walking in green spaces or parks enhances mental health benefits by reducing stress and promoting relaxation.
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Consistency Matters:
- Walk daily or aim for at least 5 days a week to see sustained health benefits.
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Add Variations:
- Include hills or uneven terrain to challenge your muscles and increase calorie burn.
Take the First Step (Literally)
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This article was written in collaboration with Karthik Pillay, Neural Nutritionist and Founder of Neural Performance Institute.
Disclaimer:
This article is for your information only and does not consider your specific investment objectives, financial situation or needs. We recommend that you seek advice from a Prudential Representative before making a commitment to purchase a policy. T&Cs apply. Protected up to specified limits by SDIC. Information is correct as at 14 August 2025.