Establishing a consistent exercise routine like walking has plenty of benefits, fromimproved sleepto bettercardiovascular healthto lowered risk of chronic disease and moreregulated hormone balance.
There’s also ample evidence it can help lower depression risk as well — and the best news for those who are time-crunched is it doesn’t take much to see benefits. In fact, if you have just 10 minutes for abrisk stroll, that may be enough to see results.
According to the美国焦虑与抑郁协会, researchers have found a 10-minute walk may be as good as a 45-minute workout. They note that the effects may not last as long as you’d find from an extended fitness session, but they’re notable enough to give you a boost when you need it.
WHY WALKING WORKS
The connection between exercise and emotional health is well established, withstudies suggestingactivity like walking can help lift depression thanks to improved mobility and lowered pain levels. Some research also suggests getting these kinds of short walks may even prevent depression.
例如，research in Current Sports Medicine Reportsfound people with higher levels of physical activity overall showed decreased depressive symptoms. These results were consistent across different countries and cultures and participants of all ages, from children to seniors.
“This study, and others like it, suggest physical activity can be a useful strategy not just for treating depression, but also for reducing the incidence in the first place,” says study co-author Felipe Barreto Schuch, PhD, of Universidade Federal de Santa Maria. “Seeing exercise as a source of joy, not pain, can help people overcome the barrier of low motivation.”
In terms of why short walking sessions might help, there are many theories about the mechanism at play. Hormones have a role, says Schuch, which means you could beboosting endorphins— associated with feelings of well-being — whenever you head out for a jaunt.
He adds that these walks could alsolower inflammation in the body, which may also influence your mood and improve depression and anxiety levels. You could also benefit from a ripple effect, likebetter sleepand healthier eating, as a result of walking more often.
“Most likely, there are many factors at work when you go out for a quick walk, especially if you’re going outdoors and getting fresh air and seeing nature,” Schuch says. “In general, that will make people feel uplifted and happier.”
MOVEMENT SNACKS
A short walk, especially if done quickly, can be classified as a type of “movement snack” that can fit into your daily breaks. If you’re even more limited on time, though, or you don’t have the space to walk, other movements could have a similar result.
All of it matters, even if you’re doing just 5–10 minutes at a time, and even a few seconds can help break up hours of sedentary time, says researcher Emmanuel Stamatakis, PhD, from the School of Public Health, University of Sydney. Walking counts, but so does sprinting up the stairs, carrying heavy shopping bags to your car instead of using a cart or cleaning your house.
例如，astudy published in the British Journal of Sports Medicine发现正是每天花费的积极时间有所不同，没有在一次会话中进行所有练习。这意味着每次步行10分钟，与步行50分钟相同 - 如果这些迷你步行减少，可能会更有益长时间的坐着.
他说：“这些活动中每一轮的长度都可以从短短几秒钟到几分钟，理想情况下是有力的。”“对于大多数人来说，锻炼的想法不包括这些简短的爆发，但是当您添加它们时，它们确实会有所作为。您获得的动作越多，您看到的好处就越多。”
Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.
