Wellness@Work: What a 10-minute walk does for your body

By Michelle Ryan-Day
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You may not realize it, but a 10-minute walk break can boost your physical and mental health. It’s a powerful activity for circulation, metabolism, posture, and mental clarity.

Incorporating 10-minute walking breaks into your day doesn’t have to be complicated. You could set a timer to remind yourself to get up and get your steps in. You can also try stepping away from your desk to take phone calls while walking around your office building or outside. Or walk for 10 minutes right after eating lunch before returning to your desk.

Here are some of the physical and mental benefits that a short walk provides:

• Improves circulation. Your heart rate increases slightly, boosting blood flow to muscles and brain. More oxygen is delivered to tissues, helping you feel more alert.
• Reduces muscle stiffness. Walking counteracts the tightness and discomfort caused by prolonged sitting, and it gently mobilizes joints in your hips, knees, and ankles.
• Supports metabolism. A brief walk helps regulate blood sugar after meals, and it activates muscles that help clear glucose from the bloodstream.
• Activates core and postural muscles. Walking engages your abdominal muscles and improves spinal alignment, especially if you focus on good posture.
• Boosts mood and energy. Light activity increases endorphins and dopamine, improving your mood. Many people feel more energized and less sluggish after walking.
• Reduces stress. Moving, especially outdoors, lowers cortisol levels and helps you reset mentally.
• Improves focus. Even short walks can enhance creativity and concentration afterward.

Taking breaks like these regularly throughout the day can add to meaningful calorie burn. They contribute to your daily step count and help you meet physical activity guidelines. They also break the sedentary cycle, which is linked to heart disease and other chronic conditions.

Want more tips to build walking breaks into your day? Try parking farther away from your office, pairing your walk with listening to a podcast or music, and varying your route to keep it interesting. You can also enlist a coworker to join you and share the benefits with others.

Remember, one or two 10-minute walks during your day can potentially make a real difference in how you feel, and even three to five minutes of walking can add up to offer health benefits.

About the author: Michelle Ryan-Day, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.