Eine Frau geht mit ihrem Hund im Grünen spazieren.

Doctor’s orders: Go for a walk! Boost your immune system in just 30 minutes


Regular exercise can keep many illnesses at bay and relieve existing pain. To keep fit and healthy, you don’t have to spend money on a gym membership or expensive home fitness equipment. When it comes to exercise, the simplest solution is also the best.

You don’t need a workout plan or equipment for walking. What you need is the aim to take care of yourself, because the time spent walking is time for you. Get in close contact with your inner thoughts and listen to your body – it can also help to calm down after a stressful day and to recharge batteries. What’s more, it makes you happier: Being out in the fresh air has a proven relaxing effect, guaranteeing the mood to rise significantly during and after a walk.

Ein älteres Pärchen geht gemeinsam spazieren

Simply 30 minutes of walking a day strengthen your immune system

Walking reduces also the risk of diabetes or heart disease, strengthening the immune system. Merely 30 minutes a day, five times a week, makes all the difference! Researchers have found that people who exercise regularly are less likely to suffer from upper respiratory symptoms such as cough, sore throat, or runny nose. Another study found that adults who exercised at least three days a week were 26% less likely to get a cold over a year.

At the same time, walking also benefits thinking performance. Oxygen exchange is stimulated in the cells themselves, supplying the brain in a more significant way. Try it after lunch: because of oxygen efficiency, walkers are no longer inclined to fall into the typical “afternoon slump”, getting motivated to face tasks at work actively with a positively brightened mood.

A few steps to a longer life

Walking also stimulates the release of happy hormones, relieving stress and fatigue after just ten minutes of activity. Walks also boost metabolism, help with weight loss, and have been shown to reduce inflammation, assisting the immune system performance. A strong immune system is important to ward infections off, especially at this time of the year.

Physical activity like walking increases the number of white blood cells circulating in the system. These cells fight infections and other illnesses as part of the body’s immune system. With as little as 30 minutes of exercise a day, you can give your body a boost, stimulating the regular regeneration of immune cells. The more you move, the better prepared your body is to fight off pathogens. Being active and exercising regularly can help prevent colds, flu-like infections, and other immune-related illnesses. And last but not least, of course, with regular training you’ll strengthen muscles making joints more resilient.

Eine Frau mit Regenschirm geht spazieren.

To reap all these health benefits, your next steps (pun intended) should be planned as follows: Walk 30 to 45 minutes a day at a pace of 4 to 6.5 kilometres per hour, five times a week. You’ll feel the difference in a short time!

How to find motivation during the cold season

Every season has its charms: Autumn makes the world more colorful with the changing colors of the leaves. At the same time, however, it gets dark earlier and, especially in the early morning, it is often still gloomy and dreary. New-season light conditions could deprive of motivation and energy for exercising.

We gathered some ideas on how to incorporate walks – increasing your step count – into your daily routine despite the discouraging weather:

  • The Humanoo app supports you with the pedometer function, helping to reach your step goal every day. Set yourself a goal of 10,000 steps a day and the app will show you your current status at all times – a great motivation tool!
  • Join Humanoo BOOST UP Global Step Challenge. You’re still on time, it starts today! Set your goal at 5,000, 10,000, or 15,000 steps depending on your fitness level. You will have the possibility to win great prizes. Is there a better motivation? We don’t think so!
Boost Up Challenge bei der es um spazieren gehen geht.
  • If you are extremely busy during your day, you might not be able to reach your daily goal. We are here to help. Ever thought to park your car a little bit farther, something like 500 meters from your destination, maybe the workplace or the shopping mall? Start it as a habitude, you won’t regret it.
  • Meetings are boring, and it is easy to lose concentration. Suggest a walking meeting! Instead of sitting in that meeting room without sufficient aeration, just get out and walk around while discussing important decisions with your colleagues. It’s fun, and it’s proven to boost creativity. Try it out!

An efficient immune system is important for your short and long-term health. Taking care of your body and mind is easier than you think.

We are happy to support your well-being with our exercises, programs, and challenges: check out the Humanoo App now and choose your favorite activity.

Your Humanoo Team