This is What Happens To Your Body When you Walk 5, 30 and 60 Minutes
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- เผยแพร่เมื่อ 28 ก.ย. 2024
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Do you know walking is one of the world's best medicine? It's one of the most overlooked activities that's extremely beneficial to your health. Today, there are so many means of transportation that have taken the place of walking - they allow us to take less and less steps each day, and that's not good.
It's critical for us to walk more - those overlooked steps are essential for our overall health and wellness.
Look, you should know that the body creates chemical changes the longer you walk - once you realize these benefits, you'll be inspired to walk more.
The good thing is, there are a whole lot of opportunities for us to walk every single day - you can decide to walk to the grocery store instead of drive or walk to lunch instead of taking the wheels.
Right now we're going to explore how walking for 5, 30 or even 60 minutes can transform your health and make you feel great. Sounds good? Let's get to it!
What happens when you walk for:
1 to 5 Minutes
The moment you step out of the door to take your first steps, your body will release energy-producing chemicals to fire you up for the walk. When you start walking, your heart rate will increase from 70 to 100 beats per minute - this beneficial change warms the muscles and boosts blood flow.
You'll also find that stiffness reduces, and this is all thanks to the lubricating fluid that your joints produce- this will help you move more easily.
At this point, your body starts to burn up to five calories per minute - fats and carbohydrates will be used as fuel to burn energy.
6 to 10 Minutes
At this time period, your heartbeat goes all the way from 100 to 140 beats per minute. And you'll start burning up to six calories per minute.
Right now, your blood pressure will spike up a little but still gets countered by the release of chemicals that expand blood vessels. This then supplies more blood and oxygen to working muscles.
Look, As you walk more, your body, heart and cardiovascular system will have what it takes to maintain resiliency, and your blood pressure lowers in the long run.
11 to 20 Minutes
Right now your body temperature increases and that's a good thing. Why? Well, it's primarily because you begin to sweat and the blood vessels near the skin expand to release heat.
As your walk becomes more intense, you'll burn up to seven calories per minute and breathe deeper than before.
At this point, two hormones, epinephrine and glucagon rise to fuel your muscles. For the most part, epinephrine is an adrenaline hormone that provides relief to asthma attacks and allergic reactions - it's actually sold in drug stores. The good news is, you can get it for free after a 20-minute walk!
21 to 45 Minutes
This is the point where your body releases more tension and relaxes further. This typically happens as a result of the release of endorphins in your brain.
The good thing is, you'll get to burn more fat at this stage and insulin levels drop significantly. This is great for people looking shed excess weight - so be sure to keep up if you're one of them!
45 to 60 Minutes
At this point, you're exceeding all previous benefits for longer - boosting blood flow, burning more calories and oxygenating your body.
It's also good to know that you're also fortifying your heart, losing unhealthy fat, strengthening your immune system, increasing Vitamin D levels (since you're in the sun) and feeling great.
Moreover, studies have shown that walking is just as effective as antidepressants - it eases stress and anxiety. Who wouldn't want to experience these amazing benefits?
The bottom line: Try as much as possible to walk more often - you can even turn it into a daily routine. Your body will feel great at the end of the day, and that's what matters. Happy walking! -
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Hello Body Hub. Really enjoyed the video. Could you do another focusing on what happens after riding a bike for a certain amount of time?
Have a great day.
Sounds good, ill look into it!
Body Hub thanks for sharing
Body Hub
Willem It depends on the pace you are able to go, the tempo of your steps and the conditioning that your body has embraced over time, that results in a specific heart rate. A sedentary person who mostly sits will likely raise their heart rate to a 140 pulse just climbing the stairs at an easy pace. If a nominally healthy person has clearance from their medical team to walk the stairs instead of take the elevator, then they are on the way to improving health. Their condition will improve with general adaptation over time.
I am a competitive race-walker. When I walk at 3.5 steps every second, I can easily maintain an athletic heart rate of 150 to 185 beats per minute, for the duration of my training or race distance, depending on my training. Many Doctors would caution me about that high a heart rate at age 65, but I am a competitive athlete in a demanding sport.
A person in reasonable health can maintain their 140 heart rates for the time needed for an aerobic and metabolic effect, approximately 30 to 40 minutes duration.
I have lost 55 lbs since December on a low sodium diet for my hypertension and just walking. I try to walk 5 miles a day and it really has pulled me out of depression. I feel much more positive than I did before I started walking and hiking. Plus being out in nature makes me feel more at peace with the world. And boy do I need that right now.
I saw a dr for weight loss surgery and he just sighed and said you know you could walk that off. So I hired a treadmill and lost 40 kg by myself. I walk 45. Mins every day. It is my treat to myself.
40 kg so 88 pounds? What time frame.
Jemima Hobbs that's when you know you have a great doctor.
How long did it take for you to lose 40kg?
Congratulations
Jemima Hobbs that's a very sensible doctor you have there. So happy for you. Keep it up!
started walking around as a baby, been doing it ever since
Needful things LOL ohhhh man, thank you for that
Needful things haha.. funny
😂😂 nice
That's a variation on a Marilyn Monroe quote! She said, "I learned to walk when I was 2 and I haven't had a lesson since." 💋
Marilyn Monday really? I didn't know, hers is better
This is all very true. I've been walking everyday for at least 30 mins a day for the past month. I feel so much better and I've lost over 10 lbs already. Great video!
Blood circulation is the key of healthy body
and 4700 grams of potassium per day
Air Elegant give me more info.
Air Elegant
I've started walking two miles a day recently and it feels great. I always hated intense exercise and feeling sore for the next three days straight. Walking makes me feel good, and I still get a little soreness but it's gone by next day.
I walk everyday after my lunch and then again for 30 minutes after supper. It truly works wonders. Great video. Thanks!
I'm not a gym rat by any stretch. I tried swimming a mile five times a week for about a half a year and while it worked great (best shape of my life) it was boring as heck and a pain (going to the pool, changing, showering after). I then started walking briskly two miles during my lunch break. To have time to do this on a 30 minute break I started drinking a meal replacement shake and eating a banana when I got back to the office. It works great - have stayed at a slim weight for ten years doing this.
Jeff Morse Well done! Keep the journey going!
Walking is so great and this video is telling the TRUTH! I was 196 pounds before I started walking and jogging daily! I only walked for 3 months and ate the right foods and drink water! I've never not once went to a gym to work out! I lost over 30 pounds just by WALKING daily! I'm now at a heathy 150 pounds and my weight loss goal is 140! I'm almost there y'all, I did all this just by walking alone and nothing else! Thus is why walking for 30-45 minutes or longer is the key to weight loss! You can do it too!
This is truly very interesting!!!! I do lots of walking myself, and walking is my favorite way of getting about (notwithstanding the fact that I have worn out many pairs of shoes in doing so)!!!!
New subscriber here... I love walking outside not so much on my treadmill. I feel like it doesn’t have the same effect. I need to shed about 20-30 pounds and I will feel so much better. Thanks for this video I’m about to walk in my house and get my body moving. There’s snow outside so my house will have to do.
I walked 4hrs straight my car broke down as i write this msg my legs are super sore i think its like a whole month of walking put into 1 day so i cant complain after all the benefits i gained . a small tip don't forget to always carry a spare tire even if its a small back up tire
I know you mean well and all, but I really don’t think you need to carry a spare tire while walking, and certainly not at all times...
You just inspired me to go outside and move my lazy body, thank you for that! No for real, I suffer from a heavy heart defect and also lung problems and need to lose some weight and I think going out for some nice long walks will be a good start, don't you think? So see you later. I will be outside now :3
Good luck! Hope it all works out for you :)
Awww sorry, I haven't been online that much here this last week. But yeah, it worked out well. I was out for almost three hours and felt so good afterwards. I will do that more often now :D
I love to walk... seeing the birds, squirrels, dogs being walked. Fresh air, deep breathing and enjoying the sunshine and after the rain weather
After finding an AVM in my brain....I've been reduced to walking for my exercise. What a blessing.....5 miles a day is such a great thing. After a year....my life has completely balanced out and my energy has returned ten fold. I will walk til I cannot anymore.
I used to walk everyday for at least 8 hours while listening to music just because i could...its amazing you gain so many friends and you feel good eatting what ever you want because you know you need it
Hi brother, how are you doing? Your videos motivate me to do more exercises every day. Thanks for the videos. God bless you.
64 years old, 50 minutes on the treadmill, three times a day at an average of 3.4 miles per hour, and so that's 8.5 miles per day, and do that 6 times per week, bringing the total up to 51 miles a week. Easy breezy.
Good explanation. 👍👏👏👏
And if u Brisk Walk 5 kms for 5 consecutive days (e.g. Monday to Friday, n resting on Sat n Sun), at pace about 9 n half minutes per km., u WILL KEEP getting leaner n leaner until u shed off excess body weight. 👍
Wow I found this very helpful thank you so much !
Awesome! Awesome! Awesome! thank you so much for breaking it down to simplicity 💜!! Have a blessed day!😄
you're welcome!
Since I started walking between 5-10 miles a day, I feel better than ever before. I
good stuff!
Thank you! I usually walk for stress reduction 😊, also a great side effect!
I love this video very informative! Not sure if it's fate but today I also started an hour walk before getting to work. 😊😊😊 I am more motivated to make it a routine because you inspire me. Thank you so much! I just subscribed! 😊
Welcome! Glad you liked my video!! 😊✌
Already had walking more in mind but this definitely motivated me!
I didn't have a car for 8 months I had to do more walking than I ever had to in my life. I lost 72 lbs. Of course I cut out fast food to maybe once a month, and I ate a lot more vegetables and chicken. Other things I stopped buying were cookies, Ice cream etc. I do have a car now but I still walk around alot and have lost more weight an additional 15 lbs I'm the lightest Ive been since 1998! And I feel so much better. Walk people it works.
I can’t run anymore and have been walking... going for 60 mins now ... thanks for the info !
I got a Fitbit and it changed my life !
I walk on my through the day of 8 hours. I visit smi and pd patients in their homes. I've lost most of my babies weight and my hips spread, and butt rounded back to my pre-child physique. I love it. I walk consciously also...my ankles use to be stiff when my feet move but now I move them as I walk.
I have just started walking this year I feel really good so I am going to keep it up
I would walk about 1 hour a day maybe two hours, I lost 19lbs off my baby weight, now two years later I stopped walking became very lazy and have now gained two stone, I’ll start walking again today
Walking changes everything.
As a New Yorker, I was accustomed to walking everywhere ever since, well, I started walking.
So ever since I lost my ability to walk without assistance after being run over by a drunk driver, I'd be lucky if I made it down the block. How I wish to return to the good old days of walking everywhere with my friends. Saving gas and MetroCard money.
I walk 3 times a week for 2 hours each time. I feel great. the thing is addictive because i feel like doing it everyday. I recommend it. thanks for your video, it motivates me.
You should do a similar video with similar times but with incline walking. I do incline walking which burns calories faster I am usually burning around 200 + calories in about 20 min than I stop this is just for now I just got back to the gym after years of not working out. I was feeling like crap. I’m starting to feel better now. I also burn this calories after I work out my body for about 1 hr You feel super light after.
I agree with what they're saying it's good for you
Thank you
I left 55 pounds on the floor of my local mall. The weather is always good, local PD has an office on site as well as an EMT, who does blood pressure and sugar tests for free. There is no membership fee either. All thanks to Northgate Mall in Colerain Township, Ohio.
I love walking Hurray!!!
Thanks
Great information in a easy to understand format...background audio...not so much
Thanks so much for everything you make it sound so easy
Walking has a lot of benefits I myself fast walk 3 miles a day 7 days a week and don't get sick easily.. it's the best thing you could do for your heart and well being..
Very nicely done
I've been walking for 6 hours a day at work and now I'm -13 pounds. WTF!
I've increased my daily activity as well by just walking more. Paired with eating more plant-based I have managed to lose 30kgs in almost 2 years now :) Been plateau-ing since Christmas (because... well... food) but now I've really stepped up my game again in March, and weight is coming off again! Wohoo!
Just came back from my 40 mins walk, feels great. I would have done an hour, but it was -25 outside and my legs were being burned by the blistering cold. Not too pleasant, it made me walk faster XD I think I will move my walks to the morning, when the sun is up for warmth.
This is very good! To know right from the start of my walk how I can positively move in a better direction is very motivational! I just hit the subscribe button
Anyone can tell me what to do and what not -- good information is really motivating.
I could do the gym running , walking or stair climbing machines. But I have a hill next to the library and it takes about 30 minutes up and down and doesn't seem like boring work out. I don't go to the gym very often, just to use some symmetry weight machines and the stretching diagram poster. Plus the excuse to meet like minded people.
I do minimum two hour walk a day ive cut out fizzy drinks and crisps. So far ive lost three stone.
I walk 6 miles a day and have lost 5 pounds in a week. It works.
I walk 10 kms a day. It feels great ☺😁
140beats per minute???? Thought it was walking, not competing against usain bolt. My resting heartbeat is 55bpm.
William Devine subtract your age from 220 & that # will be the# you need to achieve fat burning status
187 bpm Ronald Jones?
Ronald Jones 200 Mary of Joseph I already have VT I’m not trying to kill over
Ronald Jones no, you have absolutely oversimplified that formula. 220 - your age is you MAX Heart Rate which should not be exceeded during exercise. So e.g. you are 30 your HR Max would be 190. Then for every ~15 beats per min under that are different zones. 175-190 is the "red zone"/max effort which needs carbs and cardiovascular endurance to sustain for more than a minute for most people. 160-175 is the anaerobic zone which means you are not consuming enough oxygen to your muscles for them to provide energy for long term effort and they start to produce lactic acid. 145-160 is the aerobic "green zone" which is perfect for building endurance. 130-145 is the "fat burning" minimal effort zone where body fat is burnt over carbs. Anything under 130 is minimal effort. The point is, that you everything over 130bpm burns fat, and obviously the higher your heart rate will see more calories burnt, but the different "zones" affect what source of fuel is being burnt - and that you can't sustain your max heart rate for more than a few minutes.
Ronald Jones ... that's how you find your max heart rate. To burn fat/ warm your muscles you need your heart rate at 50-70%, improve fitness 60-90% and for peak performance 80-100%.
Walking has never put me over 60% unless I'm rucking. Rucking is a bit different than just walking though.
Very good information. Thanks!!!
Nice! Do you have a video on the differences between walking, jogging and running?
So many benefits with walking...always.
I have walked 15000km in last five years ..as its my daily routine and it really releases stress ..
Very good to know
Thank you for share..
Is this level, like on a treadmill, or including hills?
Love the tips
I would walk more but many cities/towns(including mine) are not walk-friendly. Wanna get your heart rate up? Try crossing the street.
I want to add that I do walk a small loop after work and it has helped me reduce fatigue and stress. My wife and I have turned it into a family activity.
Thanks I sure need that asap
I walk at least 10 kms every day, it is a part of my daily routine, i dont even consider it as an exercise, because i also go to the gym. But i still feel depressed frequently... i feel ok right after the exercise for a while, but than it all goes away.
Pm try CBD oil it has helped with my depression and anxiety x
My Grandfather lives in Florida and walks 10 miles every morning......he should be in Illinois by now.
Do one on Running, jogging and Force Marching like this.
I'm surprised, but you are correct!
If someone would have told me over a year ago that all you had to do was walk and drink a gallon of water? I would have told him that they are crazy shut up.. but now I've lost 45lbs... UNBELIEVABLE!
I love walking I walk 30 minuets a day
is walking around in my job counted
mybluepen Absolutely! ANY walking!!
even tho its airconditioned and not sweating that much?
mybluepen As long as you're moving around and walking, it dont matter........ even tho a good sweat does feel good too.
I started working in construction and initial thoughts were negative about all extra steps and excerise ...but a few months I lost 40lbs and bought a a FITBIT to keep track of my steps... It helped so much! Go for it!
mybluepen .... just add a little extra deorderant.. and Stand, walk and Drink 1gallon of water when you can... I'm lucky that I can work it into my career lifestyle..
Exercise is optional and does not lose weight unless distance running. It is the food that determines weight loss and whole food plant-based is the optimal way to restore health while eating as much as you want. This is hi nutrient low calorie. The Western diet is the opposite - high cal low nutrients. You can see that error in all the overweight and chronically ill folks.
While any exercise is better than no exercise I gotta call BS on this video. It leaves out the most critical fact of all this, how fast you walk and how strenuous your route is in terms of hills and steps. I haven't had a car in years and I walk every where and I can't say I've ever started sweating from a mere 30-6j0 minute walk. That's thing about walking, it doesn't really tire you out or push your muscles. You can walk all day at something like Disneyland without a problem. I get the feeling this video is more about power walking, pushing yourself as fast as you can go without actually jogging or running.
Certainly adding ski poles helps a lot because it makes it easier on your knees, hips, and back if you have problems with them, plus it actually gives you more of a work-out because now you're involving your arms and upper body. And even a stroll will help more than no exercise at all. But, yes, the faster a pace one keeps up, the more one will get out of it. And of course, not everyone is able to achieve or maintain a hard pace; some people do have health issues that interfere with it. :/
It depends on your age, weight, conditioning, and medical conditions. Walking a mile for some people is a workout, running 5 miles for others is a warm up.
I walk a minimum of an hour a day BUT with my 2 huskies meaning there's a lot of pulling, stopping, running, walking and jogging and extra pulling, would this still be considered as healthy as normal walking?
Im a new salesman walk around all day for more than 5 hours for sure lets see how it goes
excellent
I'm thoroughly enjoying this. I had the privilege of reading something similar, and I was thoroughly enjoying it. "Reclaiming Connection: The Journey of a Digital Detox" by Joshua Ember
The more I walk, the bigger my calf muscle..
John Wu better to have a big calf muscle than a big butt !
I'm pear shaped so I have muscle mass on my lower extremities. Big calves, big butt...But I keep them toned by brisk walking an hour a day.
Naughty Hotdog Never heard anyone say big calfs on a woman are sexy. It's thighs if anything
John Wu Do you walk with incline like up a hill? That's what usually works on those muscles
True to the core
That all sounds great....when are you starting?
I like walking.
I was 92 kg then I walked 3 days now. Now I'm 86 kg
Thanks for sharing this video
Blessings 🙏 Jesus Christ Saves Souls 🙏 1st Corinthians Ch15 Verses1-4 KJV
I wish I had time to walk. I wake up at 4:45am to get to work by 6:30am. I'm a surgical tech which cals for me to stand 99% of the time with little walking. I get home at 6:30pm then have to prepare dinner and check kids HW. By the time that's done, it's bed time again.
C W Try a brief walk on your lunch break if possible. Even 10 minutes is better than nothing.
Pokemon Go and a podcast has made my daily walks at the park last 4 hours with like a few mini breaks in between. Just catching pokemon and listening to something scientific
Not everything good is good for everyone.😔
Lukelucas Lui
I agree!!!
Fat burning does NOT occur until the sugar in the body is burned up. For the typical American this could take weeks or longer on a low carb/healthy fats lifestyle.
I walk to work everyday, takes about 50 minutes to get there. I have not been paying any attention to if it has led to any changes though.
good..
I walk 20,000 steps a day and am still depressed and anxious
Just saying
Thanks for your honesty 💕💖
hi body hub how should we walk little slow or fast which is better?
Wait so the time frames he gave you have to do the walking all at once or can you break it up throughout day?
60 minutes a day,7 days a week is where i am at.start weight 337-current-280 time 5 months.it hurt a lot at the start,now not much at all actually feels good!
The Four Seasons was ur diet normal or clean eating
This is encouraging as I just started walking 45-60 mins a day in order to become more active and healthy and less lazy and depressed. I actually enjoy the walking. Hope the winter doesn't bum me out.
Which time u walk
10 lbs per month ain't bad.
The Four Seasons I just started walking an hour every day and I’m starting to eat less and more vegetables I started at 275 hopefully this works wish me luck
we're built to walk very long distances, it's how we're designed
Rabbit pie.
@@christrickett3291 0k
dude taped to a fridge pie
@@john3530 it's a body hub
Yep. My record is 16 miles. And it was like 105 degrees outside
Wow...... That's great. I started walking on 31st of January and have not missed a single day. Whether it's drizzling or not....... It frees my mind. Helping me to meditated, hear God or just be with myself at a deeper level.
Walking is beneficial for both the body and the mind.
Adarju J This is so cute
I'm glad
Midosh Brown omg ... okay go awf sis
Xavier Smith self entitled much?
@@dearmaria4654 Hahahahahaha You do not know what the meaning of self-entitled even means! LOL!
Let me educated you, seeing as you didn't pay attention in school to the difference between stating your opinion and being self-entitled.
I believe you read that somewhere on the internet and now you use it as your personal insult to anyone who says something you do not agree with.
Opinion is voicing something you believe is true. This is what Xavier did.
However, instead of putting up a structured argument to refute him, instead, you abuse him.
Opinion does not equal self-entitled.
Self-entitled is when someone believes they deserves certain privileges. This is NOT the case. Xavier NEVER said he deserved anything?
Do you understand how you went wrong? Did I explain clear enough for you to understand the difference and the error in your ways?
If not, then you should show this thread to your friends and ask their opinion about what it is to be self-entitled, and then see if if matches with what Xavier said. My guess is that your friends will actually laugh at you for being so far off the mark. That's okay. We all make mistakes. I hope this helps you :)
“From now on walking is my beer and feeling good is my hangover.”
- Homer Simpson
tell that to Todd Philips
That was quite true for me in finally getting rid of booze. I fortunately lived in Seattle at the time and had Discovery Park just outside my door. Good rain gear does help in Seattle.😉
Great
Started walking last yr and shedded 170 lbs. Never gonna get to that point again. I feel great, sleep better, eating better, and breathing great.
Shawnie Michael did you accomplish that from just walking?? That's amazing congrats to you!!
Shawnie Michael did it take you a year to shed the weight?
Shawnie Michael did It take you a year to lose the weight?
😳 Congratulations, Shawnie!
Yes I did. I also joined the gym few months later but walking is the main component of my weight loss. I just walked my butt off every single day, 15k to 20K a day with a fitness tracker. Ty! :)
It also saves you gas money ;)
Warribo And it’s greener too.
It also prevents gas ;)
Warribo yes, unfortunately with wires in my feet, when I move have to stroll but walking is the best medicine. I walked every day blocks every day in the city. I loved it. Also when pregnant, it helps to loosen up the body making having a baby easier than imagined if you are good health to the baby. With too much doing nothing if a woman is not bed rest, labor is harder on them. My sons gf used to run up the flight of stairs. I personally don't recommend that nor I don't support induced labor. It causes stress on the baby. I see that done and it's not right. A baby should have it's time to come when ready natural where as clinics not mentioning names are doing this for the money. This is the reason our tax dollars and danger to the baby is. I said walked all the time when pregnant so it helps to expand our hips, inside the normal difference between the man and woman that it helps with the pelvic. If I could count the miles, I done without the use of a car, it would be amazing. Just that alone. 18.month course that alone only 6 blocks a day then I would do more from my house to the store was an added 1 way another 5. When I went in labor, I did another 20. I had the best natural birth without anything for pain. A woman is supposed to handle more pain than a male and that is the reason why we aren't taken seriously. We know pain but they use that dumb chart. I've heard women screaming and I am thinking why? I never called my husband names or screamed. I think that a woman that walked amungst other activities handle the pain. With all the walking in general and even now I have built a pain intolerance. I'm glad the 3rd child was born natural because she wasn't sluggish like the other 2. More alert, eyes wide open so if any woman can do this, I encourage you to. The pain instantly goes away once the last push done. I'm glad for all the walking. It's amazing what you will see. My others not alert. What goes through you, goes through them!
That's what I was thinking ....
Or bus or taxi money.
I rescued a dog from the pound, a husky. He needs his exercise. I thought I would be good for him but now think it is the other way round. 3-4 walks every day. 6-8 miles every day, rain or shine. I'm back into 36" jeans. Thanks Frank ! He's got blue eyes, so after Sinatra, he's now Frank.
bellboy Soooooooooooo sweet!! 😊😊😊
Was the pound on fire?
When you say rescue you really mean you got a dog from the local pound, you did not scale a large building to pull a pup waving frantically from a window while the flames licked at his paws
I was offered a free husky. He has helped me with walking. We are in the desert so we have to get 2 walks in by 9:30am. That puts me at 9000 steps. The rest of the day is just walking around the house and other places. I have been averaging about 13000. Steps. Getting steps in early is making a difference.
I can testify to this. I have been walking every day for one and a half hours and lost 15kg in 3 months. It’s not only great to see results but its so addictive!
Just in 3 months? Can I also lose this much weight in just three months 😭😭😭
@@Lee.sae.ri10been doing this for 3 weeks lost 3kg safe to say it works