Best exercises: Here's how even 5-minute walks daily can control your blood pressure and blood sugar, improve circulation

Best exercise: Research shows that regular microbursts of walking, even just 5 to 10 minutes at a time, can help reduce the risk of heart disease (Image: Pexels)

The idea of carving out 60 minutes a day to power-walk through a park isn’t exactly realistic for many people. Whether you’re stuck in lectures, chained to a desk job, or hunched over a laptop at home, long workouts often get pushed to “tomorrow”. And yet, your heart is tallying the cost of all that sitting.

According to the World Health Organisation, physical inactivity is among the leading causes of death and contributes to major non-communicable diseases such as coronary heart disease, type 2 diabetes, and breast and colon cancers. While sport, running and intensive gym-based exercise are often recommended as countermeasures, walking presents a simpler, more accessible alternative.

Also, you just need to move. In short, purposeful bursts. Research shows that regular microbursts of walking, even just 5 to 10 minutes at a time, can help reduce the risk of heart disease. A recent study found that breaking up long periods of sitting with short walks improves blood pressure, stabilises blood sugar, and supports better circulation. In other words, your heart doesn’t care if you walk for an hour straight or in tiny chunks. It just wants you to get up.

Also read | Health benefits of walking daily: Take the first step to reduce stroke and stress risks, keep heart healthy

Beyond the cardiovascular benefits, these brief strolls also give your mind a chance to breathe. If you're a student slogging through back-to-back lectures or an office worker on Zoom number four, a quick walk around the building or even up a flight of stairs can reset your brain, and lower cortisol levels in the process. Stress reduction isn’t just a mental health win; it’s heart-protective, too.

You don’t need a smartwatch or fancy trainers.

How to build walking breaks:

• Walking to the furthest toilet on campus or at work
• Taking phone calls standing or pacing
• Walking during lunch instead of scrolling
• Setting a “move” reminder every hour

Also read | Cardiologist reveals how walking can change your life: “Here’s what happens every minute you walk…”

Forget step counts and calorie trackers for a moment. Think of these mini-walks as deposits into your long-term heart health account. They’re simple, free, and realistic, especially when life is anything but. Because sometimes, the most powerful thing you can do for your heart is just stand up and take a few steps.

FAQs on Benefits of 5-minute Walks Daily

1. What are the cardiovascular benefits of daily 5-minute walks?

Regular 5-minute walks can help reduce the risk of heart disease by improving blood pressure, stabilising blood sugar, and supporting better circulation.

2. Can short walks improve mental health?

Yes, brief strolls can reset your brain and lower cortisol levels, reducing stress and enhancing mental well-being.

3. How can I incorporate 5-minute walks into my routine?

You can walk to the furthest toilet, take phone calls standing or pacing, walk during lunch, or set a "move" reminder every hour.

4. Are 5-minute walks effective if done multiple times a day?

Absolutely, even five minutes repeated during the day adds up, benefiting your heart health cumulatively.

5. Do I need any special equipment for these walks?

No, you don’t need a smartwatch or fancy trainers. Just stand up and take a few steps for your heart health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis