Walking Two Miles in 30 Minutes

It can be tough to squeeze time for exercise into your daily schedule, especially if you work long hours and have a family. If you don't have time for a lengthy gym visit, balance your priorities to allow for a 30-minute daily walk. If you walk at a brisk, 4-mph pace, you'll cover two miles during the half-hour walk and reap the activity's long list of rewards.

  1. A Steady Burn

    • Walking at 4 mph for 30 minutes per day won't burn as many calories as running, swimming or circuit training, but don't underestimate the calorie-burning benefits of a walk. According to ExRx.net, a 150-pound person who walks for 30 minutes at 4 mph burns about 200 calories. A 175-pound person burns about 234 calories during the same walk, while a 200-pound person burns 267 calories during the walk. Walking at 4 mph requires a quick gait; according to "Reader's Digest," most people typically walk between 1.5 and 2.5 mph. Walking up to 4 mph, however, requires you to walk at a speed consistent with how you might walk when late for an appointment.

    A Steady Habit

    • Walking for 30 minutes a day might not seem like much exercise, but this daily workout can help you easily meet the Centers for Disease Control and Prevention's exercise guidelines for adults. The CDC recommends that adults devote 150 minutes to medium-paced aerobic exercise on a weekly basis. By walking for 30 minutes per day, you'll reach this guideline, even if you take two days to rest. If you walk seven days a week, you'll have no trouble surpassing the guideline. If you don't have the stamina for a 30-minute walk at 4 mph, try for three 10-minute walks at a quick pace.

    A Stress Buster

    • Walking can lead to a variety of benefits for your physical and mental health. Walking, notes MayoClinic.com, improves the density of your bones, helps you prevent a number of diseases and ailments, increases your balance and can play a helpful role as you strive to maintain your weight. The activity also strengthens your cardiovascular system and boosts your endurance. Walking is equally adept at elevating your mood and lessening your stress level, and moving at a fast pace makes your body sweat, which can help keep you cool.

    Easy to Do

    • Beyond its health benefits, walking is a suitable exercise to adopt because of its low impact, convenience and versatility. Walking generates less impact to your back and lower-body joints that running. Its lack of equipment means you can include walking in your day with ease. If you find it challenging to justify 30 minutes for exercise, even if you're aware of the benefits, use the time to listen to your favorite music, podcast or audio book.