Hormone specialist lists 7 health benefits of walking daily for just 30 minutes, says it’s better than intense workouts

Health benefits of walking: This daily habit helps control cortisol levels. This helps the body to regulate blood sugar and stave off type 2 diabetes (Image: Pexels)

Cortisol, sometimes referred to as the “stress hormone", is released by the adrenal glands and is key in managing metabolism, blood sugar, inflammation and how your body responds to stress. Largely crucial in moderation, but over time having too much cortisol can cause anxiety, weight gain, sleep problems and health issues. Controlling cortisol levels is therefore crucial to staying physically and mentally well.

The biggest positive influence on cortisol is the amount of daily physical activity, particularly walking. Dr Niraj Pradhan, an Endocrinologist and Hormone Specialist at Felix Global, tells Moneycontrol, “Walking for just 30 minutes a day helps the body to naturally regulate stress hormones, and that is key. It helps lower cortisol spikes and improve circulation, metabolism (and) mental clarity.”

Daily walking Vs Intense workouts

Because walking does not spike cortisol in the way that intense workouts do, regular walks stimulate a gentler response known to support hormonal balance while supporting cardiovascular health and mood.

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Knowing how walking affects cortisol may allow people to tailor their workouts or daily activities for stress management, better sleep and more energy.

7 Health benefits of walking daily

1. Reduces Overall Cortisol Levels

Walking can reduce baseline cortisol — especially in people who are chronically stressed. This decreases stress, strain, and the possibility of stress-related diseases in the long run.

2. Improves sleep quality

Cortisol is supposed to be in balance to enable you to sleep. Daily walking seems to encourage more deep sleep; it can help lower nighttime cortisol spikes.

3. Enhances mood and reduces anxiety

Reduced cortisol leads to increased transmission of cells and can help relieve symptoms of depression and anxiety, making you feel more relaxed and happier.

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4. Supports weight management

High cortisol levels will drive up fat storage, especially around your midsection. Consistently walking can regulate cortisol to aid in weight management.

5. Boosts immune function

Chronic high cortisol suppresses immunity. Walking also stimulates balanced cortisol levels and strengthens the body’s natural defenses against infections.

6. Improves blood sugar regulation

Cortisol affects insulin sensitivity. With cortisol levels in check by simply walking every day, your body is better supported to regulate blood sugar and stave off type 2 diabetes.

7. Reduces inflammation

Walking reduces cortisol-induced inflammation that contributes to joint damage, heart disease and arthritis.

Adding a regular walking practice into your day-to-day is an easy, long-term (healthy) way to help regulate cortisol levels. And, as Dr. notes that “even a quick 30-minute walk each day can help modulate stress hormones, increase mood and overall vitality.” Walking isn’t just exercise — it’s an all-systems, whole-body tune-up for hormones and neurotransmitters.

FAQs on Health Benefits of Walking

1. How does walking affect cortisol levels?

Walking helps reduce baseline cortisol, particularly in chronically stressed individuals. This reduction in cortisol decreases stress and the potential for stress-related diseases.

2. Can walking improve sleep quality?

Yes, daily walking encourages more deep sleep and can help lower nighttime cortisol spikes, thus improving sleep quality.

3. Does walking enhance mood and reduce anxiety?

Walking reduces cortisol levels, leading to increased cell transmission. This can help relieve symptoms of depression and anxiety, making you feel more relaxed and happier.

4. Is walking beneficial for weight management?

Consistently walking regulates cortisol, which helps in managing weight by reducing fat storage, especially around the midsection.

5. Can walking boost immune function?

Yes, walking stimulates balanced cortisol levels, which can strengthen the body’s natural defences against infections, thereby boosting immune function.

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 specific health diagnosis.