A few steps a day may help keep the doctor away.

Walking may seem like a trivial task, but even in an age of CrossFit, high intensity interval training and exclusive gym memberships, walking still holds many health benefits.

Whether you want to lose weight or manage your stress levels, taking just 15 minutes to step outside can pay off in the long run. Here are five ways that walking just 15 minutes a day benefits both your body and mind.

Fewer Asthma Attacks

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While intense exercise can be potentially dangerous for someone with asthma, walking can be a safe alternative. According to The American College of Allergy, Asthma and Immunology, walking is less likely to irritate your airways and can be extremely beneficial when it comes to burning calories and building cardiovascular health.

Of course, keeping an inhaler on hand is highly recommended. Start slow and gradually build your way up to a an appropriate speed.

Maximized Metabolism

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If you’re like me, you’ll do anything to give your metabolism a boost. Luckily, you can put down that nasty shot of apple cider vinegar and just get steppin’.

Unfortunately, our sedentary lifestyle full of office chairs, texting and e-mailing leaves many Americans with metabolic syndrome. You can help counteract this by walking daily. In fact, one study discovered that the likelihood of developing metabolic syndrome dropped by nearly 30 percent by walking over an hour a day.

Even if you can only squeeze in a 15-minute walk on your break, you can help give your metabolism an extra boost to get your body running efficiently.

Better Sleep Quality

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One of the most important aspects of recovery is quality sleep. Yet, many of us stay up too late distracted by screens and don’t achieve proper rest.

However, the Sleep Foundation has found that people who exercise regularly achieved longer lasting, higher-quality sleep. Just put your walking shoes on and take a stroll and you might be surprised at how relaxed your body feels when it hits the mattress tonight.

Keep Chronic Pain at Bay

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Living with chronic pain can lead to many further problems, like depression and drug dependency. Instead of medicating for aches and pains, consider incorporating walking into your regular exercise regiment.

A study published in the Annals of Rehabilitative Medicine showed that participants experienced diminished chronic lower back pain by utilizing a regular walking routine. And if you’re one of the 100 million Americans who live with chronic pain, walking certainly seems like a safer alternative to painkillers.

Bonding Time

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If you spend a lot of time at the office and want to find a way to spend time with family or friends, going for a walk is a great way to get started.

Whether you need to let go of some stress or plan for the future, a walk provides the perfect platform for bonding. Tie your laces, grab a bottle of water and get away from the distractions of home and work by taking a walk.