Just 5 Minutes of Walking Can Transform Your Health, Study Finds

Summer vacation began about two weeks ago (although for many parents it already feels like two months), bringing with it a whirlwind of busy schedules and constant activity. Between driving children to summer camps, entertaining those who stay home, and trying to maintain some sense of routine, it's easy for our own physical activity to fall by the wayside.

According to sports scientist Joanna Hall, you don't need to spend hours at the gym or attend a yoga class to protect your health.

Speaking to HELLO!, Hall, who has more than 25 years of experience in sports science, explains that even a five-minute walk can make a meaningful difference.

"Five minutes of walking can genuinely improve your mood, energy levels, and overall health — as long as you take it seriously," Hall says. "Whether you're working from home, driving children around, or simply spending too many hours sitting, a purposeful walk is one of the easiest healthy habits to adopt."

What the Science Says

A recent study from Columbia University, published in the British Journal of Sports Medicine, found that taking just a five-minute walking break every hour can improve mood, reduce fatigue, and increase energy levels.

However, Hall emphasizes that simply wandering around isn't enough. Using proper walking technique makes the activity both more effective and more enjoyable.

Your Five-Minute Walking Plan

The goal isn't an intense workout, but to interrupt prolonged sitting with quality movement.

Minute 1: Straighten your spine, stand tall, lift your gaze, and relax your shoulders.

Minute 2: Find a comfortable, natural walking pace. If you can carry on a conversation while walking, you're moving at the right speed.

Minute 3: Gradually increase your pace until your breathing becomes noticeably deeper.

Minute 4: Maintain that brisk pace while keeping your movements smooth and relaxed.

Minute 5: Slow down gradually so you finish feeling refreshed rather than exhausted.

Four Common Walking Mistakes to Avoid

1. Poor Posture

If you've been sitting for most of the morning or afternoon, take a moment to reset your posture before you start walking.

"We often begin walking in the same posture we were sitting in," Hall explains. If you've been slouching at your desk, you'll likely start walking while still hunched over.

Instead, stand upright, gently lengthen your spine, and relax your shoulders before taking your first steps.

2. Looking Down

Whether you're checking your phone or simply watching the sidewalk, constantly looking downward causes your body to lean forward, reducing walking efficiency.

Hall recommends lifting your gaze comfortably ahead. "This naturally helps you stand taller and move more freely," she says.

3. Taking Strides That Are Too Long

Many people assume that longer strides will help them walk faster. In reality, overstriding often slows you down.

Rather than stretching your front leg excessively with each step, focus on maintaining a smooth stride and allowing your back leg to complete each step naturally.

4. Tense Shoulders

Walking shouldn't feel stiff or rigid.

Hall recommends relaxing your shoulders, softening your elbows, and allowing your arms to swing naturally.

"A relaxed upper body helps create rhythm without adding unnecessary tension."

What Maimonides Said About Exercise

More than 800 years ago, Maimonides (Rambam) emphasized the importance of physical activity in his Mishneh Torah:

"As long as a person exercises, exerts himself, does not overeat, and keeps his bowels functioning properly, illness will not befall him and his strength will increase. But anyone who lives a sedentary life, does not exercise, delays relieving himself, or suffers from constipation — even if he eats healthy foods and follows medical advice, all his days will be filled with pain and his strength will diminish."

According to Rabbi Zamir Cohen, the Rambam's use of the word "exercise" does not refer specifically to modern fitness routines, but rather to meaningful physical exertion.

Someone whose occupation naturally involves full-body physical labor does not require additional exercise. However, those with sedentary jobs should dedicate time to activities that engage all the body's muscles. The goal is not excessive training, but regular movement that strengthens the body, promotes vitality, and enables a person to serve God with greater health and energy.