Walk for 60 minutes in the morning How does frequent movement help the body?

Is staying active throughout the day more beneficial than one long workout? Consultant neurologist Dr Sudhir Kumar recently pointed out that walking for 60 minutes in the morning and then sitting all day is very different from taking short walks several times through the day. “Both total 60 minutes…but the health impact is very different,” he wrote on X.

Citing scientific research, Dr Kumar noted that breaking up sitting time, even with short, frequent 3-minute walks, and short post-meal walks
1. Improves blood sugar and cholesterol levels
2. Lowers heart attack and stroke risk
3. Keeps metabolism active all day
4. Boosts focus and energy

Best routine:

*Walk 5–10 minutes after each meal + stand or move briefly every hour.
*You will get the same endurance benefits plus much better metabolic health.

“Movement spread through the day > one long workout. Small steps, big impact,” he stressed.

Yes, there’s growing scientific evidence to support this idea, he affirmed. “While a long morning walk does boost endurance and heart health, the issue lies in what happens next. Most people spend hours sitting afterwards. Sitting for too long slows down metabolism, stiffens joints, and affects circulation. In contrast, taking short, frequent walks helps maintain steady blood flow and flexible joints throughout the day. Even brief walks of 3 to 5 minutes every hour can provide clear benefits for heart, muscle, and bone health,” said Dr Shinde.

How does frequent movement help the body?

Dr Shinde described that every time you move, your muscles work like small pumps. “They improve blood sugar control, reduce inflammation, and kickstart your metabolism. Short walks after meals are particularly helpful for processing glucose and preventing energy crashes. Movement also lubricates the joints, strengthens surrounding muscles, and helps prevent stiffness, back pain, and fatigue. These issues are becoming more common due to desk jobs and screen time,” said Dr Shinde

Then, add 5 to 10-minute walks after meals or whenever you’ve been sitting too long. If your work includes long periods of sitting, stand, stretch, or take a quick walk every hour. It’s not just about burning calories; it’s about keeping your body moving and your joints working well throughout the day,” said Dr Shinde