When it comes to fitness, one of the most common questions is, “How long should I exercise to see results?” With busy schedules and countless exercise programs promising quick fixes, it’s important to understand what the science says about the ideal duration for exercise. Here is a brief guideline to help you determine how much time you should be dedicating to your workouts.

The minimum effective dose: 150 minutes a week

The World Health Organization (WHO) and the American Heart Association (AHA) recommend at least 150 minutes of moderate-intensity aerobic exercise per week. This translates to just 30 minutes a day, five days a week. If you prefer more vigorous activities, like running or high-intensity interval training (HIIT), the recommendation drops to 75 minutes per week.

Research supports these guidelines, showing that even this “minimum effective dose” of exercise can significantly reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. A 2019 study published in the British Journal of Sports Medicine found that exercising for just 15 minutes a day could extend life expectancy by three years, proving that even short bouts of activity can make a difference.

Quality over quantity: The intensity factor

While the 150-minute rule is a great baseline, it’s not just about how long you exercise but how you do it. Research from the American College of Sports Medicine (ACSM) suggests that higher intensity workouts can provide similar, if not greater, benefits in less time. For instance, 20 minutes of HIIT can burn more calories and improve cardiovascular fitness more effectively than a 40-minute steady-state cardio session.

The key is to find a balance between intensity and duration that works for your body and fitness level. A mix of moderate and vigorous activities can help you meet your goals without overloading your schedule.

Strength training

Cardio often gets the spotlight, but strength training is equally important. The AHA recommends incorporating muscle-strengthening activities at least two days a week. These sessions don’t have to be long—even 20 to 30 minutes of resistance training can improve muscle mass, bone density, and metabolic health.
A study published in the Journal of Applied Physiology highlighted that just 11 minutes of strength training three times a week could lead to significant improvements in muscle strength. So, whether you’re lifting weights or doing bodyweight exercises, consistency is key to seeing results.

Power of short workouts: Do they really work?

For those with jam-packed schedules, short workouts—sometimes called micro-workouts—can be a game-changer. Recent studies, including one from the Journal of the American Heart Association, have shown that breaking up your exercise into shorter sessions throughout the day can be just as effective as longer workouts.
For example, three 10-minute sessions spread across the day can provide the same cardiovascular benefits as one 30-minute session. These micro-workouts can be anything from brisk walks to quick strength circuits, making it easier to fit exercise into your day.

Listen to your body: Rest and recovery

While it’s tempting to push yourself to exercise more for faster results, rest and recovery are crucial components of a successful fitness routine. Overtraining can lead to injuries, burnout, and even diminish the benefits of your workouts. The ACSM emphasizes the importance of listening to your body and adding rest days to allow muscles to repair and grow stronger.
Experts suggest varying your routine with different types of exercises to avoid overworking the same muscle groups. This approach not only reduces the risk of injury but also keeps your workouts fresh and engaging.

mbg Health Contributor

Jenny is a San Francisco-based mbg contributor, content designer, and climate & sustainability communications specialist. She is a graduate of the University of California Santa Barbara. An avid open-water swimmer, Jenny has worked for healthy living and nutrition brands like Sun Basket, Gather Around Nutrition, and Territory Foods.

Inspired by trends like the “hot girl walk” or “mental health walk,” perhaps you’ve been spending more time walking around your neighborhood or meandering in a local park. While we all know that being outdoors (and even sleeping outdoors) has benefits, is the same true for simply walking when compared to other forms of exercise? In other words, is walking really exercise?

You may not build up the sweat with walking that you would with a jog or climbing the stairs. Because of that, some people may not realize how many calories they burn when they’re out for a stroll. Fortunately, experts say going for a walk can do a body and mind good.

What is the hot girl walk trend?

During the summer of 2020, TikTok personality Mia Lind was feeling isolated and coping with negative thoughts. So she started to go on four-mile walks to think about gratitude, her goals and how hot she is. Inspired by rapper Megan Thee Stallion’s song “Hot Girl Summer,” Lind coined her outings “hot girl walks” and started sharing them online.

Does walking count as exercise? 

Yes, walking is exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a PhD in sports science, says, “Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia.” April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that “walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy.”

Does walking do more than build your heart’s strength? As it turns out, yes. The Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both outdoors and on a treadmill.

Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health did a meta-analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a “clinically significant” degree in men and women under age 50 living with obesity. It can also lead to overall weight loss. So, that “hot girl walk” you take could cause noticeable changes to your body if you stick to it.

Is walking enough exercise on its own?

Walking can certainly be combined with other activities as part of a circuit. You can also walk as a warm-up for jogging or cycling. Walking on its own can deliver results and may have fewer negative impacts on your body than other high-impact sports.

Gregor Parella, also a CPT, says of walking for walking’s sake: “It is much better than jogging because jogging can put undue pressure on your ankles, especially if you are heavily built. On the other hand, brisk walking is one of the best exercises because it tones up your leg and calf muscles [without the same pressure on joints].”

Even walking at a slow pace is better than being stationary at home, but a faster pace will also hasten the health benefits. A 2019 study in Atherosclerosis found that “walking pace was inversely associated with the risk of death and development of cardiovascular disease” in male physicians with an average age of 67.8. In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

Regarding how long you should walk, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, or 30 minutes a day for five days, for substantial health benefits. This can include walking briskly at 2.5 mph to 4 mph. Walking at a slow or leisurely pace (2 mph or less) is considered a light-intensity activity, which is likely to produce some health benefits compared to sedentary behavior, but not as many benefits as walking briskly.

The health benefits of walking

There are many health benefits to walking. Not only can the activity lower cortisol levels, like all forms of exercise, and give you some fresh air, but you may see various tangible improvements in the following health indicators:

• Better sleep. Low-impact physical activity can lead to more fitful sleep. One small 2020 study published in Sleep Health found that increasing daily steps led to better quality sleep, especially among women.
• Lower risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes per day could help you stave off type 2 diabetes. Increasing your daily step count may keep your glucose levels in check.
• Lower blood pressure. A 2022 study from the American Family Physician reported that a regular walking schedule with moderate intensity can lower systolic blood pressure, diastolic blood pressure and heart rate.
• Improved balance. Remaining steady on your feet is increasingly important for your health as you age. Harvard Health Publishing states that walking builds lower body strength, which improves balance.
• Lower risk of cancer. Walking may even reduce your risk of some cancers. A 2013 study out of Cancer Epidemiology, Biomarkers & Prevention found that postmenopausal women who walked at least seven hours per week had a 14% lower risk of getting breast cancer than women who walked three hours or less every week.

Ways to make walking more intense

If you hit a plateau with your walking routine, you can add some intensity to your walk without having to jog or switch activities. Making your walk more rigorous could increase the number of calories burned by giving your body a new challenge. Ways to up the ante on your daily walk include:

• Increase the time of your walk. If you’re currently walking 30 minutes a day, add more time in 10- or 15-minute intervals. Putsov recommends walking at least 45 minutes a day if your goal is weight loss.
• Increase your speed. You can also add more intensity by picking up speed. Free fitness workout apps with GPS enabled, including Nike Run Club, can help you track distance and time to calculate your pace.
• Wear wrist or ankle weights. Tying on weights like Bala Bangles can kick your walk up a notch. These types of weights can be worn on your ankles or wrists to provide resistance.
• Alternate your pace. Both CPTs we spoke to recommended walking intervals to make walking more challenging. Try walking for five minutes at a regular pace, then five minutes of speed walking, and so on.
• Add an incline to your route. Are you walking on a flat surface for most of your route? Find a hill to increase the difficulty of your trek. You may also want to add retro-walking (walking backward) up an incline.

How to stay motivated walking

It’s easy to get excited about a new workout routine initially, and it’s just as natural to get bored or frustrated when you stop seeing major results. You may find music and podcasts helpful because they make time appear to pass more quickly. Just make sure that these sounds are background noise so that you can still be aware of your environment and those around you.

Crowe also recommends setting clear, achievable goals. She says it can help to remind yourself about how far you’ve come, explaining, “Recording all achievements made during walks, whether through mobile apps or personal journals, will act as a reminder,” which can push you harder next time.

If going it alone is making it harder to stay on track, try walking with a partner or seeing if there is a walking club in your area. Parella says a walking buddy can increase your sense of accountability and make the experience more fun. You may also try new scenery to stay motivated during a walk. Getting some sun will increase your vitamin D intake, which may improve your mood.

Safety tips while walking

Before you hit the sidewalk on your daily walk or hot girl walk, be sure you’re well-equipped for the task. While a neighborhood or lakeside stroll may seem harmless, you still want to set yourself up for a safe return.

1. Bring water. In moderate temperatures, REI recommends drinking one half-liter (about 17 oz.) of water every hour. If it’s hot outside, you should increase your water intake. Becoming dehydrated on a walk could leave you feeling dizzy or sick.
2. Wear the right shoes. You don’t want to be taken out of commission halfway through your walk because of a sprained ankle or serious blisters. Get fitted at an athletic store for quality walking shoes that fit your foot shape and arches.
3. Let someone know your location. Make sure when you’re walking in nature or at night that someone can find you. Sharing your location on Google Maps is one easy way to accomplish this.
4. Wear reflective gear at night. Wear a reflective jacket or vest if you’re walking early in the morning or after dusk. You can also get reflective tape and add it to your shoes and the back of your pants.
5. Use the sidewalks. The U.S. Department of Transportation states that you should always walk on the sidewalk. If there is no sidewalk, walk facing traffic.
6. Plan your route. To avoid getting lost or wandering into areas that may be unlit or unsafe, plan your route ahead of time. This will help you remain aware of your surroundings while allowing you to give someone your exact location before you head out.
7. Carry your phone. If you’re walking alone — especially at night — make sure you carry your phone in case of an emergency. However, do not let your phone distract you to the point where you are not alert and aware of your surroundings.