My therapist has been encouraging me to walk on a regular basis. It's not that I don't head his advice. I do. I have tried taking periodic walks. It's just that the walks become very periodic. I find excuses not to walk. Sometimes they are valid, such as when I was sick and it was incredibly cold outside. Most times, however, I don't take walks because I don't feel like doing it.

So I came across an article about the amazing benefits of walking 30 minutes a day. It's based in part on the work of Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet. I decided to share the three that I consider the most beneficial.

1. Your mood will improve.

This one didn't surprise me as my therapist has repeatedly advised me that walking will improve my mood.

You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits, says Jampolis. “Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility,” she says. What's more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, says Jampolis, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues, says Jampolis.

2. Your creative juices will start flowing.

Lately, I've been fighting to stop my aimless thinking and to get creative. I've tried walking the last couple of days and noticed an improvement.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. “Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters,” says Jampolis.

3. You'll slash your risk of chronic disease.

As I get older and have added some supplements to my, this benefit has become more important. I was surprised, though, at how significant the reductions in health risk are when you walk on a regular basis.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. “The physical benefits of walking are well documented,” says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup.

After reading the article, I became even more determined to walk on a daily basis. I've had set routes for some time now, but I clocked them the last couple of days and it takes me about 20 minutes to complete them. I'll have to add to the routes to get in 30 minutes of walking.

You may want to check out the other benefits of walking 30 minutes a day by going to the article.