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5 Daily Walk Benefits You'll See in 1 Month

Experts say you can still make a big difference by starting with small changes.

Going to the gym every day or even every week may not feel like a realistic feat for many of us. But you can still help your health in other ways. Physical activity isn't allocated to weight-lifting workouts—in fact, starting small with a daily 20-minute walk can still make quite the difference. Talking to experts, we gathered insight into some of the effects of being active in this way. Read on to find out more about what they say are five daily walk benefits that you'll start to see in just one month.

READ THIS NEXT: 8 Ways to Motivate Yourself to Take a Daily Walk.

You should see a decrease in your stress levels.

Woman Relaxing on Couch with Tea
Ground Picture/Shutterstock

If the demands of life are bringing you down and you just can't seem to shake the worries, you may want to start going on daily walks.

As Macy Westlund, a certified personal trainer and wellness expert, explains, "Walking is nature's stress buster." According to Westlund, you should see a significant reduction in your stress levels after one month of doing this every single day.

"The rhythmic movement, fresh air, and change of scenery all work wonders for your mental well-being," she says. "Over time, your worries will seem to fade away—replaced by a calm and serene state of mind."

You will start sleeping better.

Healthy Sleeping Concept. Portrait of happy young well-slept man lying in bed with closed eyes, resting in bedroom on the side in the dark night.

When you're less stressed, it's easier to get a good night of rest, according to Cynthia Hamilton, a health and wellness coach at Yogi Times. But she says that daily walks can also positively impact your sleep quality in a more direct way than this.

"Physical activities help our body to boost the impact of melatonin, a sleep hormone," Hamilton explains. "So after walking for one month, you will see that you can sleep much better than before."

You'll also feel more refreshed in the morning.

A young man waking up in the morning with the sun shining through his window, sitting up in bed stretching.
Gorodenkoff / Shutterstock

This is not the only way walking can make for better mornings, however. After a month of going on daily walks, Westlund says you will likely "find yourself bursting with energy" because this type of physical activity "gets your heart pumping, increases blood circulation, and releases feel-good endorphins."

"You'll feel invigorated, revitalized, and ready to take on the world," she says. "Say goodbye to sluggish mornings and hello to an energized start to your day."

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Your joints will become less stiff.

Shot of a senior man suffering from wrist pain

If you're dealing with joint pain, it may be harder to motivate yourself to go on daily walks. But doing so can actually make all the difference in just one month, Dave Candy, PT, a board-certified specialist in orthopedic physical therapy, tells Best Life.

"Walking is a low-impact exercise that helps strengthen bones and joints," he explains. "Regular walking can reduce the risk of osteoporosis and improve overall joint health."

Of course, it will take much longer than 30 days to improve bone density, Candy warns. But there are still benefits that will start showing up within that one month. "Walking helps lubricate the joints and reduce stiffness, which you should start to notice by 30 days," he notes.

You should also start to see some weight loss.

woman measuring waist while standing on scale
Prostock-studio / Shutterstock

You may assume that you need to engage in more high-intensity workouts in order to lose weight. But that's not actually the case.

"Walking is also an effective way to burn calories," according to Candy. Even if you kept your diet the same as before, incorporating two miles worth of walking into your daily routine for an entire month would allow you to shed roughly 1.5 pounds, he says.

That might not seem like a lot number-wise, but you'll certainly "start noticing some changes in your physique," Westlund adds. "Walking is a fantastic way to shed a few pounds and tone your muscles. It burns calories, boosts your metabolism, and helps build lean muscle," she says, noting that you should already see a slimmer waistline, improved posture, and increased strength overall within this 30-day period.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

Kali Coleman
Kali Coleman is a Senior Editor at Best Life. Her primary focus is covering news, where she often keeps readers informed on the ongoing COVID-19 pandemic and up-to-date on the latest retail closures. Read more
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