A small amount of walking three times a week may help you lower your blood pressure and decrease your waist and hip measurements, says a new study published in the Journal of Epidemiology and Community Health.

Thirty minutes of brisk walking three times a week (even if the walking was broken up into three 10-minute walks) helped people in one study lower their blood pressure and significantly shrink their hip and waist measurements over a 12-week period.

Because so many people cite time and busy lifestyles as obstacles to working out, researchers hope these results will show them that even a little exercise can go a long way.