This is supported by evidence: just 30 minutes could help alleviate depressive symptoms, according to research. This study, published in The Journal of Mental Health and Physical Activity, investigated how walking with various intentions impacts depressive symptoms. The researchers discovered that walking for fitness was strongly associated with a reduction in depressive symptoms. Interestingly, walking for at least 30 minutes, three to five times a week, was particularly effective in lowering depressive symptoms.

Further studies show that walking for 30 minutes a day can reduce your risk for heart disease. The meta-analysis published in the European Journal of Epidemiology indicated that an increment of approximately 30 minutes of normal walking a day for five days a week was associated with a 19% reduction in the risk of heart disease.

1. Start Small

While there are many health benefits from a 30-minute continuous brisk walk, you can still start smaller at 10 minutes and build from there. In fact, a meta-analysis published in the British Journal of Sports Medicine found that just 11 minutes a day of brisk walking was enough to reduce the risk of a range of illnesses.

2. Time it Right

Pick a time of day which suits your preferences and schedule. This will enable you to make a long-term habit out of your new walking goal. Research indicates that morning walks could improve cognitive function, however you could also still receive plenty of healthy benefits later in the day. What is most important is getting the walk completed at a time that suits you.

3. Make it Enjoyable

The most important factor when it comes to long-term adherence of new health goals is that they are enjoyable. If you find movement enjoyable, you are far more likely to repeat the behaviour. Some ways to increase the likelihood of you repeating your walks could be inviting friends to join or just ensuring you have a good podcast to keep you company.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.