Physical exercise is extremely important and you should perform some form of physical activity every day. The World Health Organisation (WHO) says that adults between the ages of 18 and 64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.

Walking is a physical activity that is simple and effective. It has several physical and mental health benefits. Since it is a low-impact activity, it can easily incorporated into your daily routine. If you don't have time for any other forms of physical activity, you can opt for a 30-minute walk every day. Here's what happens to your body when you walk for 30 minutes every day.

Improves Cardiovascular Health
Walking helps strengthen the heart. As you walk regularly, your heart pumps blood more efficiently, improving circulation. This reduces the risk of cardiovascular diseases like heart disease, stroke and high blood pressure.

Boosts Mental Health
Walking helps in the release of endorphins which are also known as the 'feel good' hormones. This can help reduce stress, anxiety and symptoms of depression. Walking outdoors, especially in nature helps to boost mood and improve mental clarity.

Enhances Muscular Strength and Endurance
Regular walking helps tone and strengthen muscles, especially in the lower body such as the legs, hips and glutes. Over time, the repetitive movement helps increase muscle endurance and flexibility, thereby, improving your overall mobility and balance.

Weight Management
While walking for 30 minutes might not be a high-intensity workout, it is beneficial for burning calories. Walking every day along with a balanced diet can help in weight loss or prevent weight gain by increasing your metabolism.

Improves Bone Health
Walking helps to stimulate the formation of bones and increase bone density. This can also help reduce the risk of osteoporosis and fractures, especially when you age. Walking every day helps to keep your bones stronger which is important to prevent bone loss.

Improves Sleep Quality
Walking helps regulate your sleep cycle by helping in relaxation and reducing anxiety and stress. Engaging in moderate activity like walking during the day can help you fall asleep more easily and get deeper and more restorative sleep at night.

Boosts Immune Function
Regular walking can help to improve your immune system by helping in circulation which allows the white blood cells to circulate more freely. It also increases the lung capacity which helps you to breathe well.