In the fast-paced world that most of us currently live in, it can often be hard to take out time for physical activity. If you're a busy bee and there's absolutely no way you can hit the gym, walking for at least 20 minutes every day can help you meet your fitness goals – as long as you stay persistent!

Here are 4 proven benefits of walking every day:

#1: Stronger bones and a decreased risk of osteopenia

Developing weak bones is a health issue many people face as they age, especially women. After menopause, the decrease in the hormone estrogen causes a detrimental effect on the bones and puts post-menopausal women at an elevated risk of osteoporosis.

Strength training and walking every day throughout your prime days is a sure shot way to strengthen bones and decrease your risk of developing osteopenia or osteoporosis later in life.

#2: Improves your heart health

As exhausting as a long walk or a jog in the morning can be, it's proven to strengthen the heart's muscles and prepare you for bigger obstacles. In addition, continuous exercise such as walking can slowly cause the heart muscle to enlarge (in a good way!) so that more blood can pump through the body without wearing you out.

#3: Keeps chronic diseases at bay

Diabetes mellitus, hypertension and high cholesterol levels are among the most common chronic ailments that tend to develop in middle age. Incorporating a daily short walk can help manage these chronic illnesses, especially if they aren't too severe, sometimes even without medications.

#4: Improves your mental health and concentration

A daily walk can also have a positive effect on your mental health and concentration. Walking first thing in the morning is a great way to refresh your mind for the rest of the day.

Bottom Line

20-30 minutes of walk first thing in the morning is ideal for starting your day. This healthy habit can have benefits for practically your entire body – from your heart health to your bones.