In the hustle and bustle of daily life, we often forget something simple yet good for health: walking. This light physical activity turns out to hold a myriad of significant benefits for our body and mind. No need for expensive equipment or a lot of time, just allocate 30 minutes each day to walk, and you will feel positive changes that are good for health overall.
Why is walking for 30 minutes a day so good for health? First, this activity helps maintain an ideal body weight. When walking, the body burns calories, which contributes to weight management and prevents obesity. A study conducted by a team of researchers at the University of Public Health on Tuesday, January 10, 2023, and published in the February 2023 edition of the Active Health Journal, found that individuals who regularly walked for at least 30 minutes a day showed a lower body mass index (BMI) compared to those who were less active.
In addition, regular walking is also good for heart health. This light aerobic activity improves blood circulation, strengthens the heart muscle, and helps lower blood pressure and bad cholesterol (LDL) levels. Dr. Agung, a cardiologist from the Healthy Heart Hospital who was met on Friday, March 15, 2024, explained that “Consistent walking, even at a moderate intensity, can reduce the risk of coronary heart disease by up to 30%.”
The benefits of walking 30 minutes a day are not limited to physical health. This activity also has a positive impact on mental health. When walking, the body releases endorphins, hormones that have stress-reducing and mood-boosting effects. Walking in a fresh and green environment, such as a city park or pedestrian path around a residential complex, can help clear the mind and reduce symptoms of anxiety. On Sunday morning, September 22, 2024, an environmental security officer named Mr. Rahmat witnessed many residents using the green path along the Damai River for walking and light exercise.
Not only that, but regular walking can also increase bone and muscle strength, especially in the legs and hips. This is very important for maintaining mobility and preventing the risk of osteoporosis as we age. In fact, a report from the Sejahtera Community Health Center on May 5, 2025, noted a decrease in cases of joint pain complaints in the elderly who actively walk every day.
So, what are you waiting for? Start today by walking for 30 minutes. You can do it in the morning before activities, during lunch breaks, or in the afternoon after work. Make walking a part of your daily routine and feel for yourself the extraordinary benefits that are good for health both physically and mentally.